Is vegetarian pho high in calories?

Quick Answer

Vegetarian pho can be high or low in calories depending on the specific ingredients used. On average, a bowl of vegetarian pho contains around 300-500 calories. The broth, noodles, and toppings like vegetables, herbs, and soy protein contribute varying amounts of calories. Choosing low-calorie ingredients like broth with less oil, rice noodles instead of egg noodles, and avoiding fried toppings or extras like hoisin sauce can help make vegetarian pho a lighter meal.

What is Vegetarian Pho?

Pho is a popular Vietnamese noodle soup made with broth, rice noodles, herbs, and meat. Vegetarian pho excludes the meat and often substitutes ingredients like tofu, seitan, mushrooms, or soy protein. The broth is typically made from bones and spices in traditional pho, while vegetarian pho uses vegetable broth. Other classic pho ingredients like rice noodles, bean sprouts, basil, lime, chilies, and sauces like hoisin and Sriracha are still used.

Calories in Broth

The broth provides a good portion of the calories in vegetarian pho. Traditional pho broth is made by simmering beef bones or chicken bones to extract flavor. Vegetarian pho broth uses vegetable stock made from onions, garlic, ginger, spices, and sometimes mushrooms or soy sauce for flavor. Depending on the ingredients, a 1 cup serving of vegetable broth can range from 30-60 calories. Broths made with more oil or fat-containing ingredients like coconut milk or mushrooms would be higher in calories. Lower calorie broths rely more on water, aromatics like onions and garlic, and herbs.

Calories in Noodles

Rice noodles are the traditional noodle used in pho. A 1 oz dry serving of rice noodles contains around 110-120 calories. When cooked, rice noodles absorb liquid and expand in size and weight. A typical bowl of pho includes around 4 oz of cooked noodles, equating to roughly 200-240 calories just from the noodles. Occasionally egg noodles are used instead of rice noodles in pho. Egg noodles are higher in calories, with 155 calories in 1 oz dry noodles. So a bowl of pho with egg noodles would add over 600 calories just from the noodles. Choosing traditional rice noodles over egg noodles is a good way to reduce the calories in vegetarian pho.

Calories in Protein Toppings

Since vegetarian pho does not contain meat, alternative protein sources are added. Common toppings and their calorie values include:

  • Tofu – 50 calories per 3 oz
  • Seitan – 75 calories per 3 oz
  • Edamame – 120 calories per 1/2 cup
  • Tempeh – 200 calories per 3 oz
  • Soy protein chunks – 130 calories per 1/2 cup
  • Fried tofu or soy – 260 calories per 1/2 cup

Protein-rich toppings like fried or baked tofu, seitan, and soy chunks can add anywhere from 50 to over 200 calories per serving to the bowl of pho. Keeping these portions controlled to about 1/2 cup is a good target for limiting calories.

Calories in Vegetables

Common fresh vegetable toppings in pho include lettuce, bean sprouts, basil, cilantro, jalapeno, lime, and onion. These vegetables provide nutrients and bulk to the pho while adding minimal calories:

  • Lettuce – 5 calories per 1 cup
  • Bean sprouts – 25 calories per 1 cup
  • Basil – 4 calories per 1/4 cup
  • Cilantro – 4 calories per 1/4 cup
  • Jalapeno – 4 calories per pepper
  • Lime – 20 calories per wedge
  • Onion – 15 calories per 1/4 cup

Concentrating on these low-calorie vegetables and herbs can help keep the calorie content down versus higher calorie options like fried onions, pickled vegetables, or starchy vegetables like carrots or corn.

Calories in Extras

Beyond the main ingredients in vegetarian pho, extras like sauces, garnishes, and sides can also impact the calories:

  • Hoisin sauce – 75 calories per 2 Tbsp
  • Sriracha hot sauce – 15 calories per 1 Tbsp
  • Chili garlic paste – 20 calories per 1 tsp
  • Lime wedges – 20 calories per wedge
  • Bean sprouts – 25 calories per 1 cup
  • Fresh herbs – ~5 calories per 1/4 cup
  • Fried shallots – 45 calories per 2 Tbsp
  • Noodles – 200-240 calories per bowl
  • Rice on the side – 150 calories per 1/2 cup

Opting for fresh herbs, sprouts, lime, and chili garlic instead of heavy sauces, fried shallots, and rice can reduce extras down to 100 calories or less per serving.

Low Calorie Vegetarian Pho Options

There are many ways to modify vegetarian pho to reduce the total calories per bowl:

  • Use vegetable broth instead of high-fat coconut broth
  • Choose rice noodles over egg noodles
  • Load up on herbs, sprouts, chilies, and lime
  • Limit high-calorie fried tofu/tempeh to 1/2 cup portion
  • Ask for sauce on the side and use sparingly
  • Skip extras like rice, fried shallots, and pickled vegetables
  • Request less oil in the broth
  • Fill up on broth and vegetables

Focusing on just the broth, noodles, and low-calorie toppings can help make a satisfying pho with around 300-400 calories per large bowl.

High Calorie Vegetarian Pho Options

It’s also easy to make vegetarian pho higher in calories by including:

  • Egg noodles instead of rice noodles
  • Coconut milk-based broth
  • Lots of fried or fatty tofu/seitan
  • Extra protein like tempeh or edamame
  • Nuts like peanuts or cashews
  • Fried veggie spring rolls on the side
  • Generous portions of hoisin and Sriracha sauce
  • Fried shallots
  • Pickled vegetables
  • Starchy vegetables like corn, peas, or carrots
  • Rice on the side

With these higher calorie additions, a bowl of vegetarian pho could end up with over 500-600 calories.

Calories in Vegetarian Pho at Restaurants

When dining out, vegetarian pho calories will vary significantly depending on the restaurant. Some general estimates based on standard ingredients:

Restaurant Vegetarian Pho Calories Calories
Fast casual – large bowl 400-550
Fast food/takeout – regular bowl 300-400
Restaurant with vegan option – small bowl 200-300
Fine dining – appetizer portion 150-250

At many restaurants, a full bowl of vegetarian pho may contain 400-600 calories before any extras like sauce, fried foods, rice, and pickled vegetables. Opting for a smaller portion, broth-based bowl with simple ingredients is the best bet for limiting calories at restaurants. Checking the menu online in advance can also help gauge the calorie content of a particular restaurant’s vegetarian pho options.

Comparing Vegetarian Pho Calories to Beef Pho

Vegetarian pho is generally lower in calories compared to traditional beef pho. A bowl of beef pho contains:

  • 200 calories – 4 oz cooked rice noodles
  • 300 calories – 3 oz beef
  • 50 calories – 1 cup broth
  • 100 calories – 1 cup vegetables
  • 150 calories – Extras like herbs, lime, sauce

In total, a typical bowl of beef pho would have around 800 calories. By avoiding the high calorie sliced beef and using plant-based proteins and vegetables instead, vegetarian pho shaves off 200-300 calories compared to the classic beef noodle soup.

Tips for Low-Calorie Vegetarian Pho

Here are some tips for reducing calories in vegetarian pho:

  • Use vegetable or mushroom broth instead of full-fat coconut broth
  • Choose rice noodles over egg noodles
  • Limit fried or fatty protein toppings
  • Fill up on broth, herbs, sprouts, lime
  • Ask for low oil in the broth
  • Sauces, fried shallots, and extras on the side
  • Opt for restaurant’s low-calorie/small vegetarian pho
  • Balance out with veggies and non-creamy foods rest of day

With smart ingredient choices, vegetarian pho can be a reasonably low calorie meal. Enjoy this noodle soup without guilt by focusing on broth, herbs, vegetables, and lean proteins.

Is Vegetarian Pho Healthy?

Despite the calories, vegetarian pho can be a nutritious meal when made with whole food ingredients. The benefits of vegetarian pho include:

  • Provides protein from plant-based sources like tofu, tempeh, and edamame
  • Contains fiber from rice noodles, vegetables, herbs, and spices
  • Rich in hydrating broth/liquid
  • Packed withvitamins and minerals from fresh ingredients like limes, chilies, onions, and herbs
  • Fermented foods like kimchi, sauerkraut, pickles have probiotics
  • Rice noodles and vegetable toppings provide carbohydrates for energy
  • Can be modified to meet vegan and gluten free dietary needs

Going easy on extras like fried foods, fatty meats, and heavy sauces can help maximize the nutrition in vegetarian pho. This Vietnamese noodle soup generally provides a good balance of protein, carbs, vitamins, and hydration in one bowl.

Conclusion

Vegetarian pho can range from 300-600 calories per bowl on average depending on the specific ingredients used. Choosing broth with less oil, rice noodles over egg noodles, and limiting high-calorie fried and fatty toppings helps keep vegetarian pho reasonable in calories. Vegetarian pho is lower in calories compared to traditional beef pho, with 300 less calories on average per bowl. With nutritious whole food ingredients like vegetables, herbs, noodles, plant proteins, and broth, pho can be a relatively healthy meal when customized to minimize fat, calories, and sodium. Focusing on broth, vegetables, and lean proteins makes pho a delicious lower calorie choice.

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