The Nutritional Impact of Eating Pho

Fragrant broth, tender rice noodles, fresh herbs, and thinly sliced meat pho is more than comfort food. This traditional Vietnamese soup combines bone broth, lean protein, spices, and aromatics that may offer digestive, immune, and metabolic benefits.

At the same time, depending on how it’s prepared, pho can be high in sodium and refined carbohydrates. Here’s what may happen in your body when you eat pho regularly.

1. Your Digestion May Be Supported

Traditional pho broth is simmered for hours using beef or chicken bones, which release compounds like:

• Collagen

• Gelatin

• Glycine

• Glutamine

• Minerals such as calcium, magnesium, and phosphorus

Some research suggests these nutrients may help support the intestinal lining and reduce gut inflammation. Gelatin and certain amino acids are thought to contribute to maintaining intestinal barrier integrity.

Bone broth may also:

• Support nutrient absorption

• Provide easily digestible protein

• Promote hydration due to its fluid and electrolyte content

While more large-scale human studies are needed, early findings suggest bone broth may be beneficial for gastrointestinal health.

2. Your Protein Intake and Fullness May Increase

Pho typically contains lean beef, chicken, or sometimes tofu. Protein plays a crucial role in:

• Tissue repair

• Immune function

• Enzyme and hormone production

• Maintaining muscle mass

High-protein meals have been shown to increase satiety. Research indicates higher protein intake may:

• Increase feelings of fullness

• Reduce daily hunger

• Decrease cravings

Because pho combines protein with warm liquid, it can feel especially satisfying. If you opt for tofu instead of meat, you still benefit from protein while lowering saturated fat intake.

3. You May Get an Antioxidant Boost

Pho’s flavor comes from spices like star anise, cloves, cinnamon, ginger, and fresh herbs such as cilantro and basil.

Star Anise

Laboratory studies show star anise contains antioxidant compounds that may help neutralize free radicals. It has also demonstrated antimicrobial and antiviral activity in lab and animal research.

Ginger

Ginger contains bioactive compounds like gingerol and shogaol, which have anti-inflammatory and antioxidant properties. Ginger has been studied for:

• Reducing nausea

• Supporting digestion

• Decreasing inflammation

Cloves

Cloves are among the richest spice sources of phenolic compounds and may offer antimicrobial and potential pain-relieving properties.

Cilantro and Fresh Herbs

Fresh herbs provide additional antioxidants and plant compounds that may support heart health and immune function.

While eating pho won’t replace a vegetable-rich diet, its spice profile does contribute beneficial phytonutrients.

4. Your Sodium Intake May Increase

One important consideration: pho can be high in sodium.

Ingredients like:

• Fish sauce

• Hoisin sauce

• Soy sauce

• Commercial broth bases

can significantly raise sodium levels.

A single cup of beef-flavored pho broth starter can contain around 700–750 milligrams of sodium about one-third of the daily recommended limit.

High sodium intake may:

• Increase blood pressure

• Promote fluid retention

• Raise long-term cardiovascular risk

If you eat pho frequently, consider requesting less broth base, limiting added sauces, or preparing it at home where you can control sodium levels.

5. Your Blood Sugar May Rise

Pho’s rice noodles are refined carbohydrates, meaning they digest relatively quickly.

This can lead to:

• Faster increases in blood glucose

• A stronger insulin response

• Potential energy dips later

For most healthy individuals, this isn’t harmful when eaten in moderation. However, if you’re managing blood sugar or insulin resistance, you may want to:

• Add extra vegetables

• Increase protein portions

• Reduce noodle quantity

• Choose a smaller bowl

Balancing refined carbs with fiber, protein, and healthy fats can help moderate blood sugar response.

Nutritional Snapshot (Varies by Preparation)

Pho’s nutrition depends on portion size and ingredients, but generally provides:

• Protein from meat or tofu

• Hydration from broth

• Carbohydrates from rice noodles

• Micronutrients from herbs and spices

However, sodium content can range widely depending on preparation.

The Bottom Line

Eating pho can support digestion, boost protein intake, and provide antioxidants from its rich blend of herbs and spices. Bone broth may contribute beneficial amino acids and minerals, while the warm liquid can be soothing and hydrating.

That said, frequent consumption of high-sodium broth and refined rice noodles may impact blood pressure and blood sugar, especially for those with underlying health concerns.

As with most foods, balance matters. Homemade pho with controlled sodium and generous vegetables can be a nourishing, well-rounded meal.

If you enjoy pho regularly, consider making small adjustments to maximize its benefits while minimizing excess sodium and refined carbs. Share this article or subscribe to our newsletter for updates.