Bone Broth Nutrition Facts
Calculate protein, calories, and sodium in bone broth by source and simmer strength.
USDA Referenced: Base values derived from USDA FoodData Central.
Estimates Only: Bone broth nutrition varies widely based on bones used, simmer time, and ingredients.
Nutrition Estimate
1 cup • Chicken Bone Broth • Medium (12-18 hrs)
40
Calories
8g
Protein
1g
Fat
0.5g
Carbs
20% of 2,300mg daily reference
For informational and journaling purposes only. Values are estimates.
Bone Broth Nutrition at a Glance
Bone broth stands out from regular broth due to its significantly higher protein content. Long simmering (12-24+ hours) breaks down collagen in bones and connective tissue, yielding 6-10g of protein per cup versus only 1-2g in regular chicken broth.
| Type (per 1 cup, medium simmer) | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Chicken Bone Broth | 40 | 8g | 1g | 450mg |
| Beef Bone Broth | 50 | 10g | 1.5g | 500mg |
| Regular Chicken Broth (comparison) | 15 | 1.5g | 0.5g | 860mg |
Protein in Bone Broth: The Collagen Factor
The protein in bone broth is predominantly collagen-derived. When bones and connective tissue simmer for extended periods, collagen breaks down into gelatin and amino acids (primarily glycine, proline, and hydroxyproline).
Not a Complete Protein
Collagen-derived protein lacks the essential amino acid tryptophan, so bone broth should not be considered a sole protein source. It complements other protein-rich foods.
Simmer Time Matters
A light 4-8 hour simmer yields approximately 30% less protein than a full 20-24 hour extraction. The liquid also becomes noticeably thicker and more gelatinous with longer cooking.
Bone Broth vs. Regular Broth
Bone Broth
- • Made from bones, simmered 12-24+ hours
- • 6-10g protein per cup
- • Rich in collagen-derived amino acids
- • Thicker, gelatinous when cooled
- • Moderate sodium (~450-500mg/cup)
Regular Chicken Broth
- • Made from meat & vegetables, 1-2 hours
- • 1-2g protein per cup
- • Minimal collagen extraction
- • Light, watery consistency
- • Often higher sodium (~860mg/cup store-bought)
Frequently Asked Questions
How much protein is in bone broth?
Bone broth contains approximately 6-10g of protein per cup. Longer simmering extracts more protein from bones and connective tissue. Beef bone broth typically has slightly more protein than chicken.
How many calories are in bone broth?
A cup of bone broth contains approximately 30-50 calories. Chicken bone broth averages ~40 kcal and beef ~50 kcal per cup.
What is the difference between bone broth and regular broth?
The key differences are simmer time and ingredients. Bone broth uses bones simmered 12-24+ hours, extracting 4-5x more protein than regular broth, which simmers meat for only 1-2 hours.
Does longer simmering increase protein?
Yes. A 20-24 hour simmer can yield approximately 30% more protein than a 4-8 hour simmer, as more collagen is extracted from the bones over time.
Is bone broth a complete protein?
No. The protein in bone broth comes primarily from collagen, which lacks the essential amino acid tryptophan. It provides glycine, proline, and hydroxyproline, but is not a complete protein source on its own.
Disclaimer
This calculator is for informational and journaling purposes only. Bone broth nutrition varies widely based on bones used, simmer duration, and added ingredients. This is not medical or dietary advice.