Soup, pho, no meat
Common food
Photo: Wikipedia
This is a light, aromatic broth base for pho, the iconic Vietnamese noodle soup, served without meat. It's a clear, savory liquid with a delicate, umami-rich flavor profile, often infused with star anise, cinnamon, and charred ginger. Nutritionally, it's very low-calorie, providing a hydrating and flavorful foundation without significant protein or fat.
Calorie split: 15% protein · 63% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply savory, aromatic, and comforting flavor that forms the soul of pho. It's incredibly versatile, serving as a base for countless variations and a soothing meal on its own.
⚠️ Watch-outs & how to enjoy it better
The primary concern is often its sodium content, which can be high in restaurant or packaged versions, potentially impacting blood pressure. To counteract this, opt for low-sodium broth, make it at home to control salt, and balance it with potassium-rich vegetables like bean sprouts or herbs. Some commercial broths may also contain allergens like soy or MSG; checking labels is key.
Key benefits
- Extremely low in calories (37 kcal/100g).
- Provides a hydrating, electrolyte-containing base.
- Rich in aromatic compounds from spices like star anise and ginger.
- Can serve as a low-calorie, flavorful cooking liquid for vegetables or grains.
- Naturally low in fat and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The clear, complex broth of pho is traditionally achieved by parboiling and rinsing bones to remove impurities, then simmering for hours with a spice sachet—a technique that creates its signature clarity and depth.
Full nutrition (USDA data · scales with serving)
| Water | 90.6 g |
| Energy | 37.0 kcal |
| Protein | 1.4 g |
| Total lipid (fat) | 0.93 g |
| Carbohydrate, by difference | 5.9 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.27 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 21.0 mg |
| Potassium, K | 53.0 mg |
| Sodium, Na | 357 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 5.5 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.16 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 4.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 265 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.30 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is meatless pho broth nutritious?
It's primarily a source of hydration and flavor with minimal calories. While it contains some minerals leached from bones or vegetables, it's not a significant source of protein, fiber, or most vitamins on its own. Its main nutritional benefit is as a low-calorie, flavorful base.
How can I make it at home?
Simmer onion and ginger (charred) with spices like star anise, cinnamon stick, cloves, and coriander seeds in water or vegetable stock. For a 'bone broth' style without meat, you can use mushroom stems or roasted mushrooms for umami. Season with fish sauce or soy sauce at the end.
Why is restaurant pho broth so much richer?
Restaurant broths are often simmered for 12+ hours with beef bones, marrow, and oxtail, extracting collagen and deep flavor. They may also use more salt and MSG for intensity. Homemade versions can approach this depth with time and quality ingredients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.37 kcal/g · 15% calories from protein · 0.5 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.