Can Chicken Bone Broth Be a Meal Replacement? Unpacking the Nutritional Facts

January 13, 2026 •

3 min read

A single cup of chicken bone broth typically contains only 30-45 calories, making it a very low-calorie beverage. This raises the popular question: can chicken bone broth be a meal replacement for weight loss or convenience, and is it a sustainable practice?

Quick Summary

Chicken bone broth is low in calories, fats, and fiber, making it nutritionally insufficient as a complete meal replacement. It is better used as a dietary supplement or a base for more complete meals.

Key Points

Nutritionally Incomplete: Chicken bone broth lacks sufficient calories, fats, and fiber to function as a complete meal.
Ideal as a Supplement: It is best used as a healthy addition to a balanced diet, not as a standalone meal replacement.
Boost Its Nutrients: Adding lean protein, vegetables, and complex carbohydrates can transform broth into a more balanced and satisfying meal.
Supports Gut and Joints: Collagen and amino acids in bone broth may provide benefits for gut health and joint function.
Watch for High Sodium: Many store-bought broths are high in sodium, so it's important to check labels or make your own to control the salt content.
Sourcing is Key: The quality of bones and potential presence of heavy metals can vary, so sourcing high-quality ingredients is important.

The Nutritional Profile of Chicken Bone Broth

Chicken bone broth, a savory liquid made by simmering chicken bones, vegetables, and herbs, has gained significant popularity in the wellness community. It is known for its high concentration of protein and trace minerals extracted from the bones and connective tissues. A single cup can offer 8 to 11 grams of protein, primarily in the form of collagen and amino acids like glycine and glutamine. These components are praised for potential benefits to joint health, gut lining, and skin elasticity. However, the nutritional story is far from complete when considering it as a meal replacement.

Why Bone Broth Falls Short as a Meal Replacement

Despite its protein content and potential health benefits, chicken bone broth is not a nutritionally complete food. It lacks the three essential macronutrients—protein, carbohydrates, and fats—in sufficient quantities to provide the energy and satiety required for a full meal. Relying solely on bone broth can lead to significant calorie deficits, potential nutrient deficiencies, and rebound weight gain due to intense hunger. While the high water content may create a temporary feeling of fullness, it is not sustainable.

The Macronutrient Gap

The low-calorie count of bone broth means it cannot provide the sustained energy needed for daily activities. Moreover, the protein from collagen is not a 'complete protein' as it is low in the essential amino acid tryptophan. This means your body would not be getting a balanced amino acid profile if broth were your only source of protein.

The Absence of Fiber and Healthy Fats

Fiber, crucial for digestive health and lasting fullness, is virtually absent in strained bone broth. Healthy fats are also important for hormone function and nutrient absorption, and these are removed during the broth-making process. The lack of these components is a major reason why bone broth alone does not constitute a balanced meal.

Comparison: Bone Broth vs. a Complete Meal


Aspect	Chicken Bone Broth (1 cup)	Balanced Meal (Example)
Calories	Low (approx. 30-45)	High (approx. 400-600)
Protein	Moderate (approx. 8-11g)	High (approx. 20-30g)
Carbohydrates	Very Low (approx. 0g)	High (approx. 40-70g)
Fats	Very Low (approx. 0-1g)	Moderate (approx. 15-25g)
Fiber	None	Present (e.g., from vegetables, grains)
Vitamin & Mineral Profile	Trace amounts	Broad spectrum of essential nutrients
Satiety	Short-term due to hydration	Long-term due to macronutrients and fiber

How to Make Chicken Bone Broth a More Complete Meal

Rather than viewing bone broth as a replacement, consider it a nutritious base. By adding a few simple ingredients, you can transform it into a well-rounded and satisfying meal.

Recipe Ideas to Fortify Your Broth

Protein Boost: Add shredded chicken, eggs, or cooked lentils to increase the protein content and make it more satiating.
Vegetable Power: Stir in chopped leafy greens, carrots, celery, or mushrooms to add fiber and vitamins.
Healthy Fats: Finish with a swirl of avocado oil or a spoonful of ghee for essential healthy fats.
Carbohydrates for Energy: Mix in cooked quinoa, wild rice, or egg noodles for sustained energy.
Flavor and Spices: Enhance the flavor with fresh herbs, ginger, or turmeric.

Potential Risks of Replacing Meals with Broth

Misusing bone broth as a meal replacement carries significant risks. A restrictive diet based primarily on broth can lead to nutritional deficiencies over time. Some individuals may experience fatigue or other adverse effects due to a lack of carbohydrates, the body's primary energy source. Furthermore, certain bone broths, particularly store-bought varieties, can be high in sodium, which is a concern for individuals with high blood pressure or kidney disease. Research has also shown mixed results on the potential for heavy metals like lead to leach from bones during the long simmering process, so sourcing high-quality bones is critical. Always speak to a healthcare professional before making drastic changes to your diet.

Conclusion: The Right Way to Use Chicken Bone Broth

Chicken bone broth is a healthy and flavorful addition to your diet, providing hydration, protein, and beneficial compounds like collagen. However, it is fundamentally a supplement and not a replacement for a balanced, whole-food meal. To benefit from its nutritional properties while meeting your body's full requirements, use bone broth as a fortifying base for soups, stews, and other dishes. Enjoy its benefits as part of a varied and nutritious diet, rather than relying on it as a sole food source.

For more information on balanced nutrition, consult the official Dietary Guidelines for Americans.

Frequently Asked Questions

While it is low in calories and can promote temporary fullness, bone broth is not a miracle cure for weight loss. Replacing meals with it can lead to nutrient deficiencies and potential rebound weight gain. It is most effective as a supplement within a balanced diet.

Bone broth contains a moderate amount of protein, ranging from 8 to 11 grams per cup, primarily from collagen. However, this is not a complete protein source, as it lacks some essential amino acids like tryptophan. It should not be relied upon as your main source of protein.

A diet consisting only of bone broth is restrictive and carries risks, including significant nutritional deficiencies, low energy levels due to insufficient calories and carbs, and a potential for yo-yo dieting. It can also be a risk for those with certain health conditions due to high sodium or potassium content.

Drinking bone broth daily as a supplement is generally considered safe, but moderation is advised. If using a store-bought version, be mindful of the sodium content. Making your own broth gives you greater control over ingredients.

To make bone broth more substantial and filling, add lean proteins like cooked chicken or fish, a mix of vegetables such as carrots and celery, and a source of complex carbohydrates like quinoa or noodles.

Homemade bone broth allows for full control over ingredients, including sodium levels, and can be more nutrient-dense. Store-bought options offer convenience, but it is important to read labels to check for sodium and protein content.

Bone broth is typically simmered for a much longer period (often 12-48 hours) to extract more collagen, gelatin, and minerals from the bones. Stock is usually cooked for a shorter time and contains fewer nutrients and less gelatin.