Sometimes nothing hits the spot like a nice steaming bowl of noodles after your workout, but ramen is no longer the only hot option. These days, everyone seems to be having a Vietnamese soup called Pho (pronounced “fuh”). However, it is still unclear how nutritious the dish is or how many calories.
Pho originated hundreds of years ago in Vietnam and started as a humble street food. It is traditionally an aromatic soup based on beef broth served with rice noodles, pieces of meat, and plenty of fresh herbs. Logically, the quality of this dish begins with good quality ingredients.
Nutritional value and calorie content
It actually depends.
Pho has been enjoyed by Vietnamese families for centuries. Each family has a different recipe and the way they serve it varies, too. It was not created to be a diet dish or to fit a calorie count.
Given that, pho’s calories vary based on the size of the bowl you eat, how many noodles you add, and what protein you use, such as a more fatty cut of beef or shrimp. Also, whether you’re cooking Pho at home, ordering it in a restaurant, or eating a prepackaged version, it also influences the amount of calories you will consume.
This is what you get in a cup of Vietnamese homemade meat soup:
- Calories: 215
- Fat: 5.47 g
- Carbohydrates: 25.2 g
- Fiber: 1.22 g
- Protein: 15 g
- Sugar: 1.93 g
- Sodium: 1,200 mg.
And in a prepackaged vegetable portion:
- Calories: 210
- Fat: 1.5 g
- Carbohydrates: 45 g
- Fiber: 2 g
- Protein: 4 g
- Sugar: 2 g
- Sodium: 1,240 mg.
Obviously, you will likely get more than one cup if you go to a restaurant. Also keep in mind that many recipes are also high in sodium and contain some added sugar.
Can it be considered healthy?
In theory, it is a great dish because it has all the components you need: carbohydrates, protein and healthy fats. In addition to protein, beef also provides B vitamins, zinc, and iron. Depending on the herbs and vegetables you add to your bowl, you’ll get a little fiber and other vitamins.
The seasonings you add to your bowl can also improve your benefits. Spices are important sources of photochemicals that can be anti-inflammatory, increase metabolism, and much more. Even rice noodles offer some nutrition, such as folic acid, B vitamins, potassium, magnesium, and selenium.
Also, things are just satisfactory. The robust flavor, temperature and texture contribute to a full range of sensory appeal. Basically, one serving has everything you need to feel super nourished and satisfied.
Are there disadvantages to consuming Pho?
The biggest concern, particularly in restaurants or prepackaged products, is sodium. In fact, some restaurant-sized servings may include the recommended sodium intake for nearly a day.
But that doesn’t mean that noodle soup is banned. Just consider sodium levels in the context of your general diet. For people who are sensitive to salt or have been told to reduce their sodium intake to help control a health condition, they should pay attention to quantity in the same way that they would at any restaurant meal.
Another thing to note: Portion sizes , which are often too large.
What are the differences with ramen?
Although both pho and ramen are popular noodle-based soups, there are some key differences between the two comfort foods.
Pho has a clear, full- flavor broth traditionally made with spices, meat bones, and aromatics; while ramen, on the other hand, is traditionally made with pork broth. Also, the Vietnamese soup is typically richer for carrying meat, dried fish, and seaweed.
However, as both ramen and pho become more popular and widely available, chicken and vegetarian broth versions are becoming more common.
The other main difference: the noodles. Pho features rice noodles, while the ramen uses wheat noodles, which can be slightly thicker and heavier.
How to make your pho dish as healthy as possible?
A full plate of healthy protein, carbohydrates, and fats is perfect, so this soup is, too. However, you can fully adjust it to suit your tastes and dietary needs.
For example, you can change the noodles or protein source to accommodate any food allergies or dietary restrictions. Don’t you eat red meat? Opt for broth made with chicken bones and garnish with shredded chicken. Are you allergic to fish? Add a pinch of soy sauce instead of the traditional fish sauce.
Finally, if you’re focused on eating more plant-based, go for tofu, tempeh, or even beans (like shelled edamame or chickpeas) for your serving of protein, and add extra veggies like broccoli, peas, carrots, and onions to your Bowl.
