Craving Pho While Pregnant? Here’s What You Should Know

If you are pregnant and enjoy Vietnamese cuisine, you might be wondering if can I eat pho while pregnant. Pho is a popular noodle soup dish made with beef or chicken broth, rice noodles, herbs, and spices. It is flavorful, filling, and nutritious. However, when you are pregnant, you need to be mindful of what you eat to ensure the health and well-being of your baby. In this article, we will explore the topic of eating pho while pregnant and provide you with all the information you need to make an informed decision.

What Is Pho?

Pho is a Vietnamese soup that originated in the early 20th century in northern Vietnam. It is made with broth, rice noodles, meat (usually beef or chicken), and herbs and spices like Vietnamese coriander, basil, ginger, and cinnamon. The soup is typically served with bean sprouts, lime wedges, and sliced chili peppers on the side to add freshness, acidity, and heat. Pho is a staple dish in Vietnam and has become increasingly popular in other parts of the world, including the United States.

How Is Pho Prepared?

How Is Pho Prepared
How Is Pho Prepared

Pho is prepared by simmering beef bones or chicken carcasses in water for several hours to extract their flavor and nutrients. The broth is then strained and seasoned with aromatics like onion, ginger, garlic, and star anise. Rice noodles are cooked separately and added to the broth along with thinly sliced beef or chicken. The soup is garnished with fresh herbs and spices and served hot.

Pros and Cons of Eating Pho While Pregnant

Pros and Cons of Eating Pho While Pregnant
Pros and Cons of Eating Pho While Pregnant


Pho can be a healthy and nutritious meal for pregnant women, especially if it contains plenty of vegetables and lean protein. Here are some benefits of eating pho while pregnant:

  • Pho is rich in vitamins and minerals: The broth of pho is high in vitamins and minerals, including vitamin B12, iron, zinc, and calcium, which are all essential for a healthy pregnancy.
  • Pho contains lean protein: The beef or chicken in pho provides lean protein, which is important for the growth and development of your baby’s muscles and tissues.
  • Pho is low in fat: Pho is a relatively low-fat soup, which can be beneficial if you are trying to maintain a healthy weight during pregnancy.


While pho can be a healthy meal option for pregnant women, there are some potential risks that you should be aware of:

  • Raw bean sprouts: Pho is traditionally served with raw bean sprouts, which can be contaminated with harmful bacteria like E. coli and Salmonella. These bacteria can cause foodborne illness, which can be especially dangerous for pregnant women and their babies.
  • High sodium content: Pho broth can be high in sodium, which can contribute to high blood pressure, swelling, and fluid retention during pregnancy. If you have preexisting high blood pressure or gestational hypertension, you should limit your sodium intake and choose a lower-sodium broth for your pho.
  • Allergies: Some people may be allergic to the ingredients in pho, such as peanuts, tree nuts, fish sauce, or shrimp paste. If you have any known food allergies or intolerances, you should avoid pho or ask your server about the ingredients before ordering.

Alternatives to Traditional Pho

If you are concerned about the potential risks of eating traditional pho while pregnant, there are several alternatives that you can consider:

  • Vegetarian pho: You can opt for a vegetarian version of pho that uses vegetable broth and tofu instead of meat. This can be a great source of plant-based protein and nutrients like iron and fiber.
  • Seafood pho: If you enjoy seafood, you can try a seafood pho that features shrimp, fish, or squid instead of beef or chicken. This can be a good source of omega-3 fatty acids, which are important for fetal brain development.
  • Pho with well-cooked bean sprouts: If you prefer traditional pho, you can ask your server to cook the bean sprouts thoroughly to reduce the risk of bacterial contamination.

Tips for Eating Pho Safely During Pregnancy

Tips for Eating Pho Safely During Pregnancy
Tips for Eating Pho Safely During Pregnancy

To minimize the potential risks of eating pho while pregnant, you should follow these tips:

  • Choose a reputable restaurant: Make sure to choose a restaurant that has high standards for food safety and hygiene. Look for restaurants that have good reviews and ratings from other customers.
  • Avoid uncooked or undercooked foods: Make sure that all the ingredients in your pho are cooked thoroughly, especially the meat and bean sprouts. Avoid any raw or undercooked foods that can increase your risk of foodborne illness.
  • Watch your sodium intake: Ask your server to use a lower-sodium broth for your pho if you are concerned about your sodium intake. You can also ask for less salt or soy sauce in your soup- to further reduce your sodium intake.
  • Choose lean protein: If you are ordering pho with meat, choose lean cuts of beef or chicken to reduce your intake of saturated fats and cholesterol.
  • Wash your hands: Before eating, make sure to wash your hands thoroughly with soap and water to avoid spreading germs and bacteria.

The Best Pho Ingredients for Pregnant Women

The Best Pho Ingredients for Pregnant Women
The Best Pho Ingredients for Pregnant Women

If you decide to eat pho while pregnant, here are some of the best ingredients to include in your soup:

  • Beef or chicken: Lean cuts of beef or chicken can be a good source of protein, iron, and zinc. Make sure that the meat is cooked thoroughly to reduce the risk of foodborne illness.
  • Vegetables: Pho typically includes a variety of vegetables like onions, scallions, cilantro, and bean sprouts. These can provide vitamins, minerals, and fiber. Just make sure that the bean sprouts are well-cooked to reduce the risk of bacterial contamination.
  • Rice noodles: Rice noodles are a gluten-free alternative to wheat noodles and can provide carbohydrates and energy.
  • Herbs and spices: Herbs and spices like ginger, garlic, and coriander can add flavor and nutrition to your pho.

Can I Eat Pho While Pregnant?

So, can I eat pho while pregnant? In conclusion, pho can be a healthy and delicious meal option for pregnant women if it is prepared and consumed safely. While there are some potential risks associated with eating traditional pho, there are also several alternatives and tips that can help you enjoy this Vietnamese soup without compromising your health or the health of your baby. As always, make sure to consult with your doctor or a registered dietitian if you have any concerns or questions about your pregnancy diet.


  1. Can I eat pho with rare beef while pregnant? It is not recommended to eat rare or undercooked meat while pregnant due to the risk of foodborne illness. Make sure that the beef in your pho is cooked thoroughly.
  1. Can I eat pho with fish sauce while pregnant? Fish sauce is safe to consume during pregnancy as long as it is not spoiled or contaminated.
  1. Is it safe to eat pho with sriracha while pregnant? Sriracha sauce is safe to consume during pregnancy, but be mindful of the sodium content and use it in moderation.
  1. Can I eat pho every day while pregnant? While pho can be a healthy meal option for pregnant women, it is important to vary your diet and consume a variety of foods to ensure that you are getting all the nutrients you need.
  1. What should I do if I experience food poisoning after eating pho while pregnant? If you experience symptoms like nausea, vomiting, diarrhea, or fever after eating pho, immediately contact your doctor or healthcare provider to receive treatment and prevent complications.
About Mai Tran

As Mai Tran, the author of the Bunker Vietnamese website specializing in Vietnamese food, I would like to extend a warm welcome to all my readers. Growing up in a Vietnamese household, I have always had a deep appreciation for the rich and diverse flavors of Vietnamese cuisine. Through my website, I aim to share my passion for cooking and my cultural heritage with the world. From traditional recipes passed down through generations to modern twists on classic dishes, my website is a celebration of the vibrant and delicious world of Vietnamese food. Join me on this culinary journey and discover the beauty and complexity of Vietnamese cuisine.

Leave a Comment