Bone Broth: Calories, Nutrition and Health Benefits
Traditional healing elixir packed with collagen, amino acids, and minerals to support gut health, joints, and immunity.
Quick Nutrition Facts
Per 1 Cup Bone Broth (240ml)
| Nutrient | Amount |
|---|---|
| Calories | 45 kcal |
| Protein | 10g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 1g |
| Sodium | 350mg |
| Collagen | 2-5g |
| Glycine | 1-2g |
| Glutamine | 0.5-1g |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Bone broth's real value lies in its amino acids—glutamine, glycine, and proline—which support gut lining repair and collagen synthesis. The collagen content varies significantly based on cooking time (12-24 hours optimal).
Myth Busters
MYTH #1: Bone Broth Cures Leaky Gut
TRUTH: While bone broth contains amino acids that support gut barrier function, it's not a cure-all. Glutamine, glycine, and proline help reduce intestinal inflammation, but complete gut healing requires comprehensive dietary and lifestyle changes. Use as part of a gut-healing protocol, not a standalone solution.
MYTH #2: All Bone Broth Has High Collagen
TRUTH: Collagen content varies dramatically (0.5-5g per cup) based on bones used, cooking time, and method. Commercial varieties often have minimal collagen. For maximum collagen: use knuckle bones, chicken feet, simmer 18-24 hours, add acid (vinegar) to extract minerals.
MYTH #3: Bone Broth Is Safe for Everyone
TRUTH: Research shows bone broth can contain trace heavy metals like lead from bones. While usually below safety limits, pregnant women, children, and those with kidney issues should limit intake. Use organic, grass-fed bones from reputable sources.
MYTH #4: Bone Broth Is a Complete Protein Source
TRUTH: Despite 6-10g protein per cup, bone broth lacks sufficient amounts of all essential amino acids. It's low in branched-chain amino acids (BCAAs) needed for muscle building. Use as a supplementary protein source alongside complete proteins like eggs, fish, or legumes.
MYTH #5: Drinking Bone Broth Strengthens Your Bones
TRUTH: Calcium and magnesium levels in bone broth are minimal (<5% daily value per serving). The collagen and amino acids support joint health indirectly, but won't significantly increase bone density. Better bone health sources: dairy, leafy greens, weight-bearing exercise.
MYTH #6: Commercial Bone Broth Is Just as Good as Homemade
TRUTH: Many commercial broths are diluted, high in sodium (up to 900mg/cup), and contain minimal collagen. Check labels for "collagen content" and choose brands with <500mg sodium. Homemade allows control over quality, cooking time, and ingredient sourcing.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 45 calories per cup, high protein (10g) promotes satiety, zero carbs. Excellent for fasting periods or low-calorie meal replacement. |
| Muscle Gain |  | Contains protein but lacks BCAAs essential for muscle synthesis. Better as recovery drink than primary protein source. Combine with complete proteins. |
| Diabetes Management | | Zero carbs, zero sugar, no blood glucose impact. Excellent hydrating beverage with anti-inflammatory amino acids. |
| PCOS Management |  | Anti-inflammatory properties from glycine support hormonal balance. Zero carbs won't spike insulin. Watch sodium content (choose low-sodium). |
| Pregnancy Nutrition | | Glycine supports fetal development, collagen aids skin elasticity. Limit to 1 cup daily due to potential heavy metals. Choose organic grass-fed sources. |
| Viral/Flu Recovery | | Easy to digest, hydrating, amino acids support immune function. Traditional remedy for colds. Warm liquid soothes throat and reduces congestion. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Cultural Significance
Bone broth has been a healing food across cultures for thousands of years, long before modern nutritional science validated its benefits.
Traditional Medicine:
- Chinese medicine uses bone broth to "strengthen qi" and support kidney function
- Ayurveda prescribes bone broths for "vata" imbalances and digestive issues
- Indigenous cultures worldwide simmer bones for days to extract maximum nutrients
- Jewish penicillin (chicken soup) has centuries of anecdotal healing evidence
Modern Revival:
- Paleo and keto diets brought bone broth back to mainstream popularity
- "Bone broth fasts" emerged as detox and gut-healing protocols
- Commercial bone broth market grew from $0.5B (2016) to $2.8B (2024)
- Used by athletes for post-workout recovery and joint support
Global Variations:
- Vietnam: Pho broth (beef bones, 12+ hours)
- Japan: Tonkotsu ramen (pork bones, 18+ hours, creamy)
- Korea: Seolleongtang (ox bones, milky white broth)
- Western: Clear chicken or beef broth (lighter, shorter cooking)
Compare & Substitute
Bone Broth vs Similar Protein Liquids (Per 100ml)
| Nutrient | 🍖 Bone Broth | 🍗 Chicken Broth | 🥩 Beef Stock | 🥛 Protein Shake |
|---|---|---|---|---|
| Calories | 19 kcal | 5 kcal | 6 kcal | 40 kcal |
| Protein | 4g | 0.5g | 1g | 8g |
| Collagen | 1-2g | 0g | 0g | 0g |
| Carbs | 0g | 0.5g | 0g | 2g |
| Fat | 0.5g | 0.2g | 0.3g | 1g |
| Sodium | 150mg | 300mg | 400mg | 100mg |
| Glycine | 0.5g | 0g | 0.1g | 0g |
| Glutamine | 0.3g | 0g | 0.1g | 0.5g |
| Best For | Gut health, joint support | Low-calorie cooking | Savory flavor, cooking | Muscle building, convenience |
Frequently Asked Questions
Is bone broth good for gut health?
Yes, but with caveats. Bone broth contains amino acids like glutamine, glycine, and proline that support gut barrier function.
How it helps:
- Glutamine: Primary fuel for intestinal cells, reduces permeability
- Glycine: Anti-inflammatory, protects gut lining
- Gelatin: Soothes and coats digestive tract
Realistic expectations:
- Not a cure for serious gut conditions (IBS, Crohn's, colitis)
- Works best as part of comprehensive gut-healing protocol
- Takes 4-8 weeks of consistent use to see benefits
- Combine with probiotics, fiber, and anti-inflammatory diet
Does bone broth really contain collagen?
Yes, but amounts vary dramatically. A cup of bone broth contains 2-5g collagen, depending on preparation.
Factors affecting collagen content:
- Bones used: Knuckle bones, chicken feet highest (3-5g/cup)
- Cooking time: 18-24 hours optimal (longer = more collagen)
- Acid addition: 1-2 tbsp vinegar helps extract collagen
- Commercial vs homemade: Store-bought often <1g collagen
Important note: Your body breaks collagen down into amino acids during digestion. It doesn't directly become your skin/joint collagen—your body rebuilds it from the amino acids.
How much protein is in bone broth?
6-10 grams per cup (240ml), depending on concentration and bones used.
Context:
- Lower than: Chicken breast (31g/100g), eggs (13g per egg), Greek yogurt (17g/cup)
- Higher than: Regular chicken broth (0.5g/cup), vegetables
- Type: Incomplete protein—low in BCAAs (leucine, isoleucine, valine) needed for muscle synthesis
For protein goals:
- Weight loss: Good appetite-suppressing drink between meals
- Muscle gain: Supplement with complete proteins (whey, eggs, fish)
- General health: 1-2 cups contributes to daily protein but isn't a primary source
Are there heavy metals in bone broth?
Yes, trace amounts are possible. Research found low levels of lead in bone broths, though typically below safety thresholds.
Why heavy metals occur:
- Bones store environmental toxins accumulated during animal's lifetime
- Lead, cadmium, mercury can leach into broth during long cooking
- Risk higher with conventional vs organic bones
Safety precautions:
- Choose organic, grass-fed bones from reputable sources
- Limit intake: 1-2 cups daily maximum
- Pregnant women/children: Consult doctor, consider limiting
- Kidney disease: Avoid or minimize consumption
- Avoid overconsumption: Don't use as only beverage
Is bone broth high in sodium?
It varies widely by preparation:
Homemade (without added salt): 200-500mg per cup Homemade (with salt): 400-700mg per cup Commercial/packaged: 500-900mg per cup
For context:
- Daily sodium limit: 2,300mg (American Heart Association)
- Hypertension limit: 1,500mg daily
Tips to reduce sodium:
- Make your own without added salt
- Choose "low sodium" commercial brands (<500mg/cup)
- Dilute commercial broth with water
- Monitor total daily intake if you have high blood pressure
Should I drink bone broth daily?
1-2 cups daily is reasonable for most people, but not essential if you eat a balanced diet.
Benefits of daily consumption:
- Consistent amino acid support for gut and joints
- Hydration with minerals
- Low-calorie protein boost
- May improve skin elasticity over time (anecdotal)
When to avoid or limit:
- Kidney disease: High protein can strain kidneys
- Gout: Some studies suggest purines in broth may trigger flares
- Histamine intolerance: Long-cooked broths are high in histamines
- Heavy metal concerns: Pregnant women, young children
Bottom line: Beneficial addition to diet, not a requirement. If you enjoy it and feel good, include it. If not, you can get similar benefits from complete proteins, collagen peptides, and a varied diet.
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