How healthy is pho bo?
Is pho bo healthy? Yes, for most people. Pho bo scores 31/100 on the HowHealthyIs Score: 100 g provides 56 kcal and 4.3 g protein. Pho bo is a clear, spiced beef broth poured over rice noodles and thin slices of beef, finished with herbs, bean sprouts and lime: a lean source of protein in a large, hydrating bowl, though the broth is salty. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pho bo ranks higher than 31% of them.
Counts in favor (% daily value per 100 kcal)
- Protein15%
- Potassium6%
- Iron5%
- Magnesium5%
- Vitamin C4%
- Fiber2%
- Calcium2%
- Vitamin E1%
- Vitamin A1%
Counts against
- Saturated fat2%
- Added sugars1%
- Sodium21%
Raw NRF9.3: 41 minus 23 = 18. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pho bo?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 56 kcal | 392 kcal | |
| Protein | 4.3 g | 30 g | 60% |
| Carbohydrates | 8.7 g | 61 g | 22% |
| Fiber | 0.4 g | 2.6 g | 9% |
| Sugars | 1 g | 7 g | |
| Added sugars | 0.2 g | 1.5 g | 3% |
| Fat | 0.5 g | 3.4 g | 4% |
| Saturated fat | 0.2 g | 1.2 g | 6% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 4.3 µg | 30 µg | 3% |
| Vitamin C | 2.2 mg | 15 mg | 17% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | 0.6 mg | 4% |
| Vitamin K | 8 µg | 56 µg | 47% |
| Vitamin B12 | 0.2 µg | 1.4 µg | 58% |
| Folate | 7.8 µg | 55 µg | 14% |
| Minerals | |||
| Calcium | 12 mg | 85 mg | 7% |
| Iron | 0.5 mg | 3.3 mg | 18% |
| Potassium | 162 mg | 1137 mg | 24% |
| Magnesium | 11 mg | 75 mg | 18% |
| Zinc | 0.6 mg | 3.9 mg | 36% |
| Sodium | 271 mg | 1896 mg | 82% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pho bo?
We estimate pho bo from this standard recipe (serves 5, about 3800 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with ready beef broth; the bones and spices simmered for a long time in traditional pho are not counted. Table sauces are not included.
| Ingredient | Amount |
|---|---|
| Beef broth | 2000 g |
| Charred onion | 150 g |
| Charred ginger | 30 g |
| Fish sauce | 40 g |
| Rock sugar | 8 g |
| Salt | 6 g |
| Flat rice noodles | 320 g |
| Water absorbed by the noodles | 760 g |
| Thinly sliced raw beef eye of round | 400 g |
| Bean sprouts | 200 g |
| Thai basil | 20 g |
| Cilantro | 20 g |
| Scallions | 40 g |
| Lime juice | 40 g |
| Fresh chili | 10 g |
Why is pho bo good for you?
- 30 g protein in 1 bowl, 60% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.4 µg vitamin B12 in 1 bowl, 58% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 56 µg vitamin K in 1 bowl, 47% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use it
- A filling, relatively low-fat noodle meal
- Loading up on the fresh herbs and sprouts
What should you watch out for?
- The broth is high in sodium; leaving some in the bowl cuts it.
- Hoisin and sriracha at the table add sugar and salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.