Pho calories come to 350 for one 454 g bowl with meat, or 77 per 100 g. That is a moderate number for a full meal, and it brings 26.4 g of protein with it. The figure to notice is sodium: one bowl carries 1,657 mg, which is 72% of the daily value.
350kcal
1 bowl · 454 g, with meat
31%protein
26 gProtein
25 gCarbs
15.1 gFat
How to burn off 350 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
With meat · per 454 g
Calories
350 kcal
Protein
26 g
Carbohydrate
25 g
Fat
15.1 g
Saturated fat
5.8 g
Cholesterol
82 mg
Sodium
1657 mg
Potassium
354 mg
Iron
2.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pho: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 bowl (454 g)
350
26.4 g
25.4 g
15.1 g
1,657 mg
17%
1 cup (245 g)
189
14.2 g
13.7 g
8.2 g
894 mg
9%
No meat (245 g)
91
3.5 g
14.5 g
2.3 g
875 mg
5%
100 g
77
5.8 g
5.6 g
3.3 g
365 mg
4%
3 × 1 bowl (454 g)
1,049
79.1 g
4,971 mg
5 × 1 bowl (454 g)
1,748
131.9 g
8,286 mg
A standard bowl is a 350-calorie meal
The USDA reference bowl weighs 454 g and lands at 350 calories, about 17% of a 2000-calorie day. A single cup of 245 g, closer to a small cup served as a side or starter, drops to 189 calories. Because pho is mostly broth, the weight of what you are served drives the total far more than any single topping does.
Restaurant bowls vary a lot in size, so the count you log should follow the bowl, not the menu name. Two full bowls come to 699 calories and 908 g of soup. Three bowls reach 1,049 calories, which is why sharing a large bowl or saving half the broth makes a real difference.
Protein scales the same way. One bowl gives 26.4 g, or 53% of the daily value, and two bowls give 52.8 g. If you want the meal to keep you full without eating a second bowl, the meat and noodles in a single serving already do most of that work.
Fat edges out protein and carbs
Pho with meat splits its calories almost evenly three ways, with fat slightly ahead. Fat supplies 40% of the energy, protein 31% and carbs 30%. Per 100 g that works out to 3.3 g of fat, 5.8 g of protein and 5.6 g of carbs.
The fat comes mostly from the beef and the broth it simmers in. A full bowl has 15.1 g of fat, of which saturated fat makes up a modest share at 1.3 g per 100 g. If you skim the layer of fat off the top or pick leaner cuts, this is the part of the total that moves.
Carbs are lower than many people expect from a noodle soup. One bowl holds 25.4 g, with 1.8 g of fiber and only 2.1 g of sugars. Most of those carbs are rice noodles, so asking for fewer noodles trims carbs without touching the protein.
Sodium is the row to watch
The broth is what makes pho taste so deep, and it is also where the salt lives. Pho has 365 mg of sodium per 100 g, so one 454 g bowl delivers 1,657 mg, or 72% of the daily value of 2300 mg. Even a single cup carries 894 mg, which is 39%.
Portions compound this fast. Two bowls bring 3,314 mg of sodium, already past the full daily value on their own. Fish sauce and hoisin added at the table push the number higher still, and those extras are not in the USDA figures.
If you watch sodium, the broth is the easiest lever. Eating the meat, noodles and herbs while leaving part of the soup in the bowl cuts sodium more than it cuts protein. Going easy on the table sauces helps too.
Without meat, a cup drops to 91 calories
The USDA also lists pho with no meat, and the gap is large. A 245 g cup without meat has 91 calories, against 189 for the same cup with meat. Protein falls even further, from 14.2 g to just 3.5 g.
That tells you the meat carries much of the fat and nearly all of the protein. Fat goes from 8.2 g to 2.3 g per cup, while carbs rise slightly from 13.7 g to 14.5 g because noodles and broth make up more of the cup. Sodium barely changes: 875 mg without meat versus 894 mg with it.
So a meatless bowl is lighter, but it is not lower in salt, and it is far less filling on protein alone. Packaged options such as Snapdragon Vegetable Vietnamese Pho or Star Anise Foods Happy Pho Shiitake Mushroom Rice Noodle Soup fall into this lighter style, so check their own labels. BodyPal can log your bowl from a photo if you want a quick estimate.
How does pho compare?
Here is how pho with meat stacks up against california roll and cocktail shrimp, per 100 g and per usual serving.
Verdict: For pure protein per calorie pick cocktail shrimp, with 24 g of protein per 100 g at 99 calories; for a fuller meal pick pho, which at 77 calories per 100 g is the lightest of the three and gives 5.8 g of protein against 2.9 g in california roll. Pho does carry more fat than both, at 3.3 g per 100 g, but it has less sodium per 100 g than california roll at 428 mg.
Most popular pho brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Snapdragon Vegetable Vietnamese Pho1.6 oz · 45 g356 kcal
Noodle bowls and kits are labeled by dry weight before the broth is added, so their per-100 g numbers read far higher than the prepared soup above. Source: manufacturer labels / USDA FoodData Central.
Pho FAQs
How many calories are in a bowl of pho?
About 350 calories for a 454 g bowl of pho with meat. One cup (245 g) is 189 calories, and the soup is 77 calories per 100 g.
Is pho good for weight loss?
A 454 g bowl with meat is 350 calories, 26.4 g protein and 15.1 g fat, and the same bowl carries about 1,657 mg sodium. Pho with no meat is 91 calories per cup.
Does pho or ramen have more calories?
Pho with meat is 77 calories per 100 g, while a ramen bowl in the same USDA data runs 108 to 112 calories per 100 g, so ramen is higher at the same serving size.
How much protein is in pho?
A 454 g bowl with meat has about 26.4 g protein and 25.4 g carbs; one cup has 14.2 g protein. Pho with no meat has 3.5 g protein per cup.
How many calories are in beef pho?
A bowl of pho with meat, such as beef, has 350 calories in a 454 g serving. A 245 g cup has 189 calories. Fatty cuts and extra meat push the total higher.
How much sodium is in a bowl of pho?
One 454 g bowl of pho has 1,657 mg of sodium, which is 72% of the daily value. A cup has 894 mg. Most of it comes from the broth, so leaving some behind lowers the total.
How many carbs are in a bowl of pho?
A 454 g bowl of pho with meat has 25.4 g of carbs, including 1.8 g of fiber and 2.1 g of sugars. Carbs supply about 30% of its calories, mostly from rice noodles.
How many calories are in pho without meat, like tofu or veggie pho?
Pho with no meat has 91 calories per 245 g cup, versus 189 with meat. Tofu or other toppings add to that base, so count them separately. Sodium stays high at 875 mg.
How many calories are in a cup of pho?
One 245 g cup of pho with meat has 189 calories, 14.2 g of protein and 8.2 g of fat. That is about 9% of a 2000-calorie day.
