Can I eat pho on keto?

In this article, we are going to discuss and answer the question “can I eat pho on keto?”. I will also define pho and the ingredients they contain. I will provide the carbs of the broth and the nutritional information in pho. As well as overcoming the challenge of picking something keto-friendly at a Vietnamese restaurant. 

Can I eat pho on keto?

No, you can not eat pho on the keto diet. Pho is made from rice noodles which is a carb product and the broth has added sugar in it. This makes pho not appropriate for consumption while on the keto diet. 

Yet the good news is there are alternatives for pho if you skip the rice noodles in the dish. You will be cutting a decent amount of carbs.

What is pho?

Pho is a Vietnamese dish. It is a  soup made from some ingredients that make the flavor rich and savory. The ingredients of pho are rice noodles, broth, herbs, and meat. 

Pho is rich in protein and fat. One of the main ingredients of pho is rice noodles. Rice noodles and keto diets do not agree.

How many carbs are there in rice noodles?

A cup of rice noodles is rich in carbs. It contains 42.2 grams of carbs. Which is almost two times the carbs allowed while on the keto diet. 

You can go as low as 15 grams of carbs daily or up to 30 grams maximum. Rice noodles being the main ingredients makes it hard to reach ketosis. You can replace rice noodles with zucchini by peeling the zucchini like the shape of noodles.

How many carbs are there in the broth of the pho?

The broth of the pho is guilty of carbs as well. A bowl of pho without the rice noodles contains approximately 12 grams of carbs alone. 

Sure by removing the rice noodles, you will be cutting some carbs, but it would still contain carbs nonetheless.

What is the difference between chicken and beef broth?

Pho can be made in two different broths. It can contain beef broth or chicken broth. The beef broth contains more calories 213 kcal compared to the chicken broth in a 100 grams serving. The carbs in the beef broth are much higher than in the chicken broth. 

Chicken is a bit under 4 grams while the beef one is 17.4 grams. Chicken broth has a much lower fat and protein content too. It is better to go for chicken broth for its lower carbs content.

What to do at a Vietnamese restaurant?

If you are already at a Vietnamese restaurant and scrolling through the menu and wondering what to pick while on keto, you can fish for plates with the lowest carbs in them. 

Do not shy away from asking the waiter or the chef for the ingredients of the dish you deserve. Some carbs in plates include sugar, corn starch, rice noodles, sauces containing flour, condiments like ketchup, yogurt (18 grams), balsamic oil ( 12 grams), and corn. Any kind of bread or wraps is considered carbs as well.

The best option is to pick a meat base. It can be beef or chicken. Make sure the preparation of the meat includes no carbs like flour or breaded coating. 

Exclude any noodles from the dish. Next pick a low carb vegetable with it, it can be stir-fried in olive oil to add some fat content. Some of these vegetables include cabbage, lettuce, broccoli, cauliflower, and cucumbers. There are other low carbs and vegetables to pick from here.

What is the nutritional information of Pho soup?

As I mentioned before, pho soup is rich in carbs. I will provide the nutritional information for the pho. 

In a 100-gram serving:

  • Calories 511 kcal
  • Carbs 66.67 grams
  • Protein 7.41 grams
  • Fat  22.22 grams
  • Dietary fiber 0 grams
  • Sugar 14.81 grams
  • Added sugar 11.1 grams
  • Calcium 17  milligrams
  • Iron 2.22 grams
  • Potassium 178 milligrams
  • Sodium 1481 milligrams
  • Vitamin D 0 IU
  • Saturated fatty acids 3.7 grams
  • Trans fat 0 grams
  • Cholesterol 0 grams 

Conclusion

In this article, we discussed and answered the question “can I eat pho on keto?”. I also defined pho and the ingredients they contain. I provided the carbs of the broth and the nutritional information in pho. As well as overcoming the challenge of picking something keto-friendly at a Vietnamese restaurant. 

References

21 Shocking Sources of Hidden Carbs | Eat This Not That

FoodData Central (usda.gov)

Keto-Friendly Meals at Each Type of Restaurant (insider.com)

How Many Carbs In Pho Without Noodles? – De Kooktips – Homepage – Beginpagina