Pho, the aromatic Vietnamese noodle soup, is fundamentally composed of a savory broth, flat rice noodles, fresh herbs, and a protein source, most commonly beef, chicken, or tofu. For those tracking macronutrient intake, understanding the soup’s composition is important, especially its contribution to daily protein goals. A bowl of this soup can be a highly effective source of protein, though the exact amount shifts based on ingredient choices and serving size.
Protein Content in a Standard Serving
A typical medium to large serving of restaurant-style Pho delivers a significant quantity of protein, usually ranging from 20 to over 30 grams. The primary source of this protein is the meat or meat substitutes added to the bowl, which is cooked directly in the hot broth. For instance, a standard 2-cup serving size has been estimated to contain around 30 grams of protein, making it an excellent source of this macronutrient. The protein in Pho is derived mainly from animal sources, such as thinly sliced beef, chicken, or beef meatballs. This soup provides a substantial and complete protein profile when a meat source is included, offering all the essential amino acids the body requires.
Ingredient Variables That Change Protein Levels
The final amount of protein in a bowl of Pho is determined by the specific ingredients selected, particularly the cut and type of protein. Opting for leaner cuts of beef, such as flank or eye of round steak, typically provides a higher concentration of protein per calorie compared to fattier cuts. A 4-ounce serving of lean beef may contain about 25 grams of protein with only 5 grams of fat. In contrast, a fattier option like brisket, while still providing around 20 grams of protein per 4 ounces, will also include a higher fat content. Chicken Pho, often made with lean breast meat, is another high-protein choice, frequently delivering between 20 and 30 grams of protein in a single bowl. For vegetarian diners, the protein comes from added tofu, which contains fewer grams of protein than the meat options, averaging around 12 grams per serving. Furthermore, the overall portion size of the bowl is a major factor, as requesting extra meat or choosing an extra-large bowl can easily push the total protein count well above the initial 30-gram estimate.
The Broader Nutritional Profile of Pho
While the protein content is noteworthy, the other macronutrients in Pho also contribute substantially to the meal’s overall nutritional profile. The carbohydrates in the dish come almost entirely from the rice noodles, known as bánh phở, which are typically refined. A single serving of Pho can contain between 40 and over 100 grams of carbohydrates, depending heavily on the noodle quantity. This carbohydrate load provides the body with readily available energy, though the refined nature of the noodles means they offer minimal fiber. A significant nutritional consideration in Pho is the sodium content, which can be high due to the nature of the broth. Restaurant-prepared Pho often contains a substantial amount of sodium, sometimes ranging from 1,000 to over 2,000 milligrams per bowl. The fat content is generally low in Pho, especially when lean protein is selected, with many bowls containing between 5 and 10 grams of total fat.