Tofu pho calories come to 91 for one cup (245 g) and 37 per 100 g, so a bowl of meatless broth and noodles is about as light as a hot meal gets. Sodium is the number that matters. One cup carries 875 mg, which is 38% of the daily value, while the calories cover only 5%.
91kcal
1 cup · 245 g, meatless broth and noodles
15%protein
3.5 gProtein
14 gCarbs
2.3 gFat
How to burn off 91 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Meatless broth and noodles · per 245 g
Calories
91 kcal
Protein
3.5 g
Carbohydrate
14.5 g
Fat
2.3 g
Saturated fat
0.3 g
Cholesterol
0 mg
Sodium
875 mg
Potassium
130 mg
Iron
0.7 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 →
Tofu 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 cup (245 g)
91
3.5 g
14.5 g
2.3 g
875 mg
5%
With meat (245 g)
189
14.2 g
13.7 g
8.2 g
894 mg
9%
100 g
37
1.4 g
5.9 g
0.9 g
357 mg
2%
3 × 1 cup (245 g)
272
10.4 g
2,624 mg
5 × 1 cup (245 g)
453
17.4 g
4,373 mg
Three cups of tofu pho still stay under 300 calories
Nobody eats pho by the measuring cup. A restaurant bowl is usually several cups of broth poured over noodles, so the portion you actually eat matters more than the label figure. At 91 calories per cup, the total climbs slowly: two cups come to 181 calories, three cups to 272.
Even a very large serving of five cups (1,225 g) lands at 453 calories. That is a low number for that much food, and it explains why broth-based soups fill the stomach without taking much of the daily budget. Water does most of the work here, which is why 100 g holds just 37 calories.
The catch is that protein rises at the same slow pace. Two cups give 7 g of protein, three cups 10.4 g, and five cups only 17.4 g. If you want the bowl to keep you full for hours, volume alone will not get you there. The tofu and noodle ratio in your bowl decides more than the broth does.
Noodles supply nearly two thirds of the calories
Carbohydrates make up 63% of the calories in tofu pho, fat 22% and protein 15%. Per 100 g that works out to 5.9 g of carbs, 1.4 g of protein and 0.9 g of fat. In practice the rice noodles are the main calorie source, and the broth and tofu add a little of everything else.
One cup provides 14.5 g of carbs and 3.5 g of protein, which covers only 7% of the daily value for protein. That is thin for a dish with tofu in the name. Most of the bowl is broth, so the tofu share ends up small once it is spread across the liquid.
Fat stays modest at 2.3 g per cup, and saturated fat is just 0.1 g per 100 g. Sugar is low too, at 1.6 g per cup, and there is no cholesterol at all. Fiber is limited: 1.2 g per cup, so the herbs, bean sprouts and greens served on the side are worth adding if you want more of it.
Sodium is the row to watch
A single cup of tofu pho holds 875 mg of sodium, or 38% of the daily value. Compare that with the calories in the same cup, which cover just 5% of a day. Few foods show a wider gap between those two percentages, and the gap comes from the seasoned broth.
Scale it to a real bowl and the numbers move quickly. Two cups bring 1,749 mg of sodium. Three cups reach 2,624 mg, which is already past the full daily value, and five cups come to 4,373 mg. Per 100 g the soup carries 357 mg, or 16% of the daily value.
If you watch sodium, the easiest fix is to treat the broth as the part you sip, not the part you finish. Eat the noodles, tofu and vegetables, and leave some of the liquid behind. Go easy on table sauces too, since they add salt on top of an already salty broth.
Tofu pho works best as a light base you build on
At 91 calories and 3.5 g of protein per cup, tofu pho is a low-calorie meal that comes up short on protein. That makes it a good base rather than a finished plate. Extra tofu is the obvious upgrade, since it raises protein without changing the character of the dish.
The version with meat shows how much the toppings matter. A 245 g serving with meat comes to 189 calories and 14.2 g of protein, which is 28% of the daily value, against 7% for the meatless cup. Sodium barely changes between the two, at 894 mg against 875 mg, because both share the same broth.
Fresh herbs, lime, bean sprouts and sliced chilies add flavor for very few calories. If the rest of your day runs high in salt, plan the bowl as your lower-sodium choice by keeping the portion to a cup or two of broth. BodyPal can log tofu pho from a photo of your bowl, which helps when the serving size is hard to judge.
How does tofu pho compare?
Here is how tofu pho stacks up against regular pho, plain pho broth and tofu scramble, per 100 g and per usual serving.
Verdict: For the fewest calories, tofu pho at 37 per 100 g beats regular pho at 77 and tofu scramble at 165, and only plain pho broth at 6 per 100 g is lighter. For staying full, regular pho is the better pick at 5.8 g of protein per 100 g against 1.4 g, though its 350-calorie bowl is about 2.1 times as calorie-dense.
Tofu pho FAQs
How many calories are in a cup of tofu pho?
One cup (245 g) is 91 calories. Per 100 g the meatless soup is 37 calories.
Is tofu pho good for weight loss?
A cup is 91 calories with 2.3 g fat and 14.5 g carbs, so a full bowl still stays low for its volume.
Tofu pho vs pho with meat: what is the difference?
A cup of tofu pho is 91 calories with 3.5 g protein, while the same cup of pho with meat is 189 calories with 14.2 g protein.
How much protein is in tofu pho?
About 3.5 g per cup, which is 1.42 g per 100 g. The same cup also has 14.5 g carbs and 1.2 g fiber.
How much sodium is in tofu pho?
One cup of tofu pho has 875 mg of sodium, which is 38% of the daily value. Per 100 g it carries 357 mg. Most of it sits in the broth, so leaving some liquid in the bowl cuts the total.
How many calories are in two cups of tofu pho?
Two cups of tofu pho (490 g) contain 181 calories and 7 g of protein. Three cups come to 272 calories, so even a generous restaurant-style bowl stays fairly light.
Is tofu pho high in carbs?
Carbs make up 63% of the calories in tofu pho, mostly from rice noodles. One cup has 14.5 g of carbohydrates, and 100 g has 5.9 g, which is moderate in absolute terms.
How many calories are in 100 g of tofu pho?
100 g of tofu pho has 37 calories, with 1.4 g of protein, 5.9 g of carbs and 0.9 g of fat. That is about 2% of a daily calorie budget.
Does tofu pho contain cholesterol?
Tofu pho has 0 mg of cholesterol, since the meatless broth, noodles and tofu contain none. Saturated fat is also very low at 0.1 g per 100 g.
