Bone vs. Vegetable: What is the healthiest soup broth?

October 5, 2025 •

4 min read

Research has found a correlation between regular soup consumption and reduced obesity risk. When it comes to finding the healthiest liquid foundation for your culinary creations, the question of what is the healthiest soup broth depends on your unique health goals and dietary preferences.

Quick Summary

The healthiest soup broth depends on individual dietary goals. Bone broth provides high protein and collagen for joint and gut health, while nutrient-rich, low-sodium vegetable broth offers a wealth of vitamins, minerals, and antioxidants.

Key Points

Homemade is best: Offers full control over ingredients and sodium, ensuring a more nutritious product free of additives.
Bone broth provides collagen and protein: The long simmering process extracts significant protein, collagen, and amino acids crucial for joint and gut health.
Vegetable broth is rich in vitamins: It's a low-calorie, hydrating base packed with vitamins, minerals, and antioxidants from fresh produce.
Low sodium is crucial for store-bought: Check labels for sodium content, or choose 'low-sodium' or 'no-salt-added' versions to avoid excessive salt intake.
Broth choice depends on health goals: Bone broth is ideal for protein and joint support, while vegetable broth is perfect for low-calorie hydration and plant-based nutrients.
Gut healing properties: Bone broth's collagen and gelatin content can help repair and soothe the digestive tract, aiding with issues like 'leaky gut'.

For centuries, people have turned to broth for comfort and nourishment, using it as a versatile base for soups, stews, and other dishes. But beyond its culinary uses, broth offers notable health benefits. While both bone broth and vegetable broth provide valuable hydration and nutrients, their specific health profiles differ significantly. Choosing the right one means understanding what each has to offer and aligning it with your wellness objectives.

The Health Benefits of Bone Broth

Bone broth is made by simmering animal bones, joints, and connective tissues over a long period. This slow-cooking process extracts vital nutrients, which are often cited for their unique health properties.

Rich in collagen and amino acids: The simmering process breaks down collagen and creates gelatin, which provides the body with amino acids like glycine and glutamine. These amino acids can help repair and strengthen the gut lining, making bone broth a popular choice for improving digestive health and combating issues like 'leaky gut'.
Supports joint health: The collagen in bone broth may help maintain the integrity of cartilage, protecting joints from unnecessary stress. Compounds like glucosamine and chondroitin, also released from the bones, are known to support joint function and reduce pain.
Higher protein content: Due to its animal-based ingredients, bone broth is a more significant source of protein compared to vegetable broth, with some varieties offering 9 grams or more per cup. The high protein content can promote a feeling of fullness, which may help with weight management.
Source of essential minerals: Bone broth provides minerals such as calcium, magnesium, phosphorus, and potassium, which are released from the bones during the long cooking process.

Types of Bone Broth

Different animals offer varying nutritional benefits:

Beef Bone Broth: Often rich in Type I and Type III collagen, which support skin elasticity, bone strength, and gut health.
Chicken Bone Broth: High in Type II collagen, which is beneficial for joint health and cartilage. It also tends to have a milder flavor.
Fish Bone Broth: Contains highly bioavailable Type I collagen and iodine, which supports thyroid function.

The Advantages of Vegetable Broth

For those on a plant-based diet or seeking a low-calorie base, vegetable broth is an excellent and flavorful choice. Made by simmering vegetables, herbs, and spices, it offers a different set of nutritional benefits.

Packed with vitamins and minerals: Vegetable broth is a great way to extract and absorb water-soluble vitamins like vitamin C and B vitamins from vegetables. The nutrient profile can be customized by using a variety of produce.
Rich in antioxidants: By incorporating ingredients like carrots, onions, and herbs, vegetable broth can contain antioxidants that help protect the body from free radicals.
Low in calories and fat: Plain vegetable broth is naturally low in calories and fat, making it an ideal base for light, hydrating soups, especially for those focused on weight management.
Digestive and immune support: Certain vegetable additions, such as shiitake mushrooms, can add umami flavor and anti-inflammatory compounds. Antioxidant-rich herbs like turmeric and ginger further boost its anti-inflammatory and immune-supporting properties.

Homemade vs. Store-Bought Broth

While store-bought options offer convenience, homemade broth provides superior control over ingredients, especially sodium levels. Many commercial broths contain high amounts of sodium and added preservatives or flavor enhancers.

Control over ingredients: Homemade broth allows you to use organic, pasture-raised, or grass-fed ingredients, which can result in a more nutrient-dense product.
Lower sodium: Commercially produced broths can be extremely high in sodium. Making your own allows you to control the salt content completely, which is crucial for those managing blood pressure.
Higher nutritional value: A long simmering time for homemade bone broth extracts more collagen, minerals, and amino acids compared to some store-bought alternatives.

Comparison: Bone Broth vs. Vegetable Broth


Feature	Bone Broth	Vegetable Broth
Primary Nutrients	Protein, collagen, amino acids, minerals	Vitamins, antioxidants, phytonutrients, minerals
Protein Content	Higher (promotes fullness)	Lower, but can be increased with legumes
Gut Health	High in collagen and gelatin for gut lining repair	Anti-inflammatory properties from certain vegetables
Joint Support	Rich in collagen and gelatin, potentially beneficial for joints	No collagen, though overall healthy diet supports joints
Dietary Suitability	Non-vegetarian, keto-friendly, paleo-friendly	Vegan, vegetarian, low-fat
Flavor Profile	Rich and savory, can be hearty	Lighter, can range from mild to complex depending on ingredients
Best For...	Joint issues, gut health, protein boost, weight management	Low-calorie options, hydration, providing vitamins and antioxidants

Conclusion: Making the Best Choice for You

So, what is the healthiest soup broth? The answer lies in your specific needs. For individuals seeking a high-protein, collagen-rich option to support gut and joint health, bone broth is the clear winner. For those prioritizing a low-calorie, vitamin-packed, and plant-based option, a homemade, low-sodium vegetable broth is the superior choice. Regardless of the base, opting for low-sodium products or making your own gives you control over ingredients and ensures you're getting the most nutritional value. For a deeper dive into the health benefits of amino acids in broths, consider resources like those from the National Institutes of Health.

How to Enhance Your Broth's Nutrition

No matter which base you choose, you can boost its nutritional value with a few simple additions.

Add herbs and spices: For immune support and anti-inflammatory benefits, simmer your broth with turmeric, ginger, or garlic.
Include additional vegetables: Increase the vitamin and mineral content by adding extra vegetables like kale, spinach, or mushrooms.
Incorporate legumes or grains: Add lentils, beans, or barley to vegetable broths for added fiber and protein.
Boost with healthy fats: Stir in a tablespoon of olive oil or coconut oil, which can aid in nutrient absorption.

By customizing your broth, you can create a truly nutrient-dense and satisfying meal that perfectly aligns with your health and wellness goals.

Frequently Asked Questions

Bone broth is generally more nutrient-dense than regular broth because it's simmered for a much longer time, extracting more collagen, gelatin, protein, and minerals from the bones and connective tissues. Regular broth, made with just meat and vegetables, has a less concentrated nutrient profile.

No, you cannot get true collagen from vegetable broth. Collagen is a protein found exclusively in animals. However, some vegetables contain compounds that may support your body's own natural collagen production.

Look for products labeled 'low-sodium' or 'no-salt-added' to control your sodium intake. Check the ingredients list for whole foods like vegetables, herbs, and spices, and avoid those with added sugars, artificial flavors, and excessive preservatives.

Yes, you can create a gut-healthy vegan broth by adding nutrient-rich ingredients like wakame seaweed, shiitake mushrooms, and turmeric, which have anti-inflammatory and prebiotic properties. Incorporating nutritional yeast can also add flavor and vitamins.

Making broth at home gives you complete control over the ingredients, allowing you to use high-quality organic components and precisely manage the sodium content. This often results in a more flavorful and nutrient-dense product compared to processed store-bought versions.

For weight loss, a low-calorie, high-protein broth is best. Bone broth is a great option due to its high protein content, which promotes satiety. Alternatively, a low-sodium vegetable broth is naturally low in calories and can be made more filling by adding lean proteins and fiber-rich vegetables like lentils.

To reduce the saltiness of a regular store-bought broth, opt for low-sodium versions from the start. You can also dilute it by adding water, or use unsalted vegetable scraps, herbs, and spices to enhance the flavor without more salt.