Vietnamese Healing Foods: Northern, Central and Southern Staples
Vietnamese cooking builds meals around rice, fish, tofu, vegetables and large plates of fresh herbs, from the milder dishes of the North to the spicier food of the Center and the herb-heavy, sweeter cooking of the South. This World Healing Foods guide covers healthy Vietnamese food by region and what research says. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.
Food culture at a glance
A typical home meal pairs rice with a soup, a vegetable dish and a fish, meat or tofu dish, with fresh herbs and a dipping sauce on the side. WHO advises that carbohydrates come primarily from whole grains, vegetables, fruits and pulses, and lists brown rice among whole grains. (WHO) White rice and rice noodles are refined grains, so swapping in brown rice some days adds a whole grain. (Mayo Clinic)
Top healing foods and what research says
| Food | What it offers | Evidence strength |
|---|---|---|
| Fresh herbs (rau thơm) | flavor in place of extra salt (Mayo Clinic) | Limited |
| Leafy greens (rau muống, mustard greens) | vegetables; fiber (Mayo Clinic) | Strong (vegetables) |
| Fish (cá kho, steamed or grilled) | EPA and DHA omega-3s (NIH ODS) | Strong (nutrient source) |
| Tofu (đậu phụ) | soy protein may lower cholesterol slightly (NIH NCCIH) | Moderate |
| Mung beans | pulses; plant iron (NIH ODS) | Strong (nutrient source) |
| Brown rice | a whole grain; white rice and rice noodles are refined (Mayo Clinic) | Strong |
| Gỏi cuốn (fresh spring rolls) | vegetables, herbs and lean protein, not fried (Mayo Clinic) | Limited |
| Pho (beef or chicken noodle soup) | herbs and lean meat; the broth is often salty (Mayo Clinic) | Limited |
| Ginger | may help nausea in pregnancy (NIH NCCIH) | Moderate (specific uses) |
| Green tea | linked to lower heart risk in Asian populations (NIH NCCIH) | Mixed |
Regional food lists
Northern (Hanoi and the Red River Delta)
- Phở with plenty of herbs and lean beef or chicken
- Bún chả with extra greens and herbs
- Canh (light vegetable soups)
- Steamed or braised fish with dill (chả cá style, less oil)
Central (Huế, Hội An)
- Bún bò Huế (spicy beef noodle soup)
- Cao lầu with greens and herbs
- Grilled fish and clams
- Vegetable and herb salads
Southern (Ho Chi Minh City and the Mekong Delta)
- Canh chua (sour fish soup with tomato, pineapple and herbs)
- Gỏi cuốn (fresh spring rolls)
- Cá kho tộ (clay-pot fish), with less sugar and fish sauce
- Tropical fruit such as papaya, mango and dragon fruit
Evidence notes
- Fish: fatty fish such as salmon, mackerel and sardines provide EPA and DHA omega-3s. (NIH ODS)
- Soy: NCCIH says eating soy protein in place of other proteins may lower cholesterol levels to a small extent. (NIH NCCIH)
- Fiber: vegetables, mung beans and whole grains provide fiber, and Mayo Clinic notes that soluble fiber may help lower cholesterol and blood sugar. (Mayo Clinic)
Watch-outs
- Fish sauce (nước mắm): USDA FoodData Central lists about 1,410 mg of sodium in 1 tablespoon (18 g) of fish sauce (FDC ID 174531) (USDA FoodData Central) WHO recommends adults keep sodium under 2,000 mg a day, so a few tablespoons in a dipping sauce can add a large share. (WHO)
- Broth: phở and bún broths are often seasoned with fish sauce and salt, so leaving some broth in the bowl means less sodium. Mayo Clinic suggests limiting salty condiments and using herbs and citrus instead. (Mayo Clinic)
- Sugar: nước chấm, caramel sauce for braised dishes and cà phê sữa đá (iced coffee with condensed milk) can add free sugars; WHO advises keeping free sugars under 10% of daily energy. (WHO)
- Fried dishes: chả giò (fried spring rolls) and bánh xèo add oil; fresh rolls are a lighter swap. (Mayo Clinic)
Building a balanced Vietnamese plate
WHO advises everyone older than 10 to aim for at least 400 grams of fruits and vegetables and at least 25 grams of naturally occurring dietary fibre a day, with lesser amounts for younger children. (WHO)
Mayo Clinic says foods with fiber may help you stay at a healthy weight and may lower the risk of diabetes, heart disease and some types of cancer. High-fiber foods also tend to be more filling, so you may eat less and stay satisfied longer. (Mayo Clinic)
NIH notes that teen girls and women with heavy periods, pregnant women and teens, and infants are more likely than others to have trouble getting enough iron, and that people who do not eat meat, poultry or seafood need almost twice as much iron because the body does not absorb plant (nonheme) iron as well. Pulse-based meals may support iron intake for these groups, especially when paired with vitamin C foods. (NIH ODS)
Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. It suggests using plant-based oils such as extra-virgin olive oil instead of butter or lard, and limiting processed foods that often contain saturated fat. (Mayo Clinic)
WHO advises limiting free sugars to less than 10% of total daily energy, about 50 grams (12 level teaspoons) for a person eating about 2,000 calories a day. Free sugars include sugars added by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. (WHO)
To keep sodium down, Mayo Clinic suggests replacing salt with fresh or dried herbs, spices, and citrus zest and juice, and limiting condiments. (Mayo Clinic) WHO recommends adults eat less than 2,000 mg of sodium a day, equivalent to less than 5 grams of salt, or just under a teaspoon. (WHO)
How to try it
- Pile fresh herbs, lettuce and cucumber onto every plate
- Order or make gỏi cuốn instead of fried chả giò
- Make nước chấm with more lime, water and chili and less fish sauce and sugar
- Swap in brown rice for part of the white rice
Related: legumes, soy and blood pressure research and legumes and beans.
Cooking for kids? See healthy Vietnamese food for kids.
Nearby cuisines: Healthy Thai food · Cantonese healing foods · Filipino healing foods · Korean healthy food · Indonesian healing foods · Malaysian healing foods
Infographic
Related on HealAtlas: World Healing Foods hub · Healthy Thai food · Vietnamese foods for kids · Legumes and beans
FAQ
Is Vietnamese food healthy?
Many Vietnamese dishes are built on vegetables, fresh herbs, fish, tofu and rice. WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses; the main watch-outs are salt from fish sauce and broth, and sugar in some sauces and drinks. (WHO) (Mayo Clinic)
Is pho healthy?
Pho offers lean meat, herbs and vegetables, but the broth is often salty. Add extra herbs and bean sprouts and drink less of the broth to keep sodium down. (Mayo Clinic)
How much sodium is in fish sauce?
USDA FoodData Central lists about 1,410 mg of sodium in 1 tablespoon (18 g) of fish sauce (FDC ID 174531). WHO recommends adults keep sodium under 2,000 mg a day. (USDA FoodData Central) (WHO)
Are fresh spring rolls healthy?
Gỏi cuốn are wrapped, not fried, and filled with vegetables, herbs and shrimp or tofu. The dipping sauce adds sugar and salt, so use a small amount. (Mayo Clinic) (WHO)
Is white rice a whole grain?
No. White rice and rice noodles are refined. Brown rice is a whole grain, and Mayo Clinic suggests replacing white rice with brown rice or other whole grains. (Mayo Clinic)
Is Vietnamese iced coffee high in sugar?
Cà phê sữa đá is made with sweetened condensed milk, which adds sugar. WHO advises limiting free sugars to less than 10% of daily energy. (WHO)
Sources
- Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 25, 2026)
- World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed Oct 25, 2026)
- Mayo Clinic. Whole grains: Hearty options for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826 (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (accessed Oct 25, 2026)
- NCCIH (NIH). Ginger: Usefulness and Safety. https://www.nccih.nih.gov/health/ginger (accessed Oct 25, 2026)
- NCCIH (NIH). Green Tea: Usefulness and Safety. https://www.nccih.nih.gov/health/green-tea (accessed Oct 25, 2026)
- NCCIH (NIH). Soy: Usefulness and Safety. https://www.nccih.nih.gov/health/soy (accessed Oct 25, 2026)
- Mayo Clinic. Dietary fats: Know which types to choose. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 (accessed Oct 25, 2026)
- USDA FoodData Central. Sauce, fish, ready-to-serve, SR Legacy FDC ID 174531 (about 7,850 mg sodium per 100 g; 1 tablespoon = 18 g). https://fdc.nal.usda.gov/food-search/?query=sauce%20fish%20ready-to-serve (accessed Oct 25, 2026)