Can I eat broth on keto? A Comprehensive Guide

January 6, 2026 •

5 min read

Bone broth is naturally rich in electrolytes like sodium and potassium, making it a valuable tool for staying hydrated on a keto diet. So, can I eat broth on keto? Absolutely, and incorporating it offers a myriad of health benefits that can make your transition to a low-carb lifestyle much smoother.

Quick Summary

Broth is a highly beneficial, low-carb food for the ketogenic diet, providing essential hydration, electrolytes, and nutrients. It is instrumental in mitigating common side effects like the "keto flu" and can be incorporated in various ways.

Key Points

Broth is Keto-Friendly: Most unsweetened meat-based broths are naturally low in carbohydrates, making them a safe and nutritious option for the keto diet.
Replenishes Electrolytes: Broth is a rich source of sodium, potassium, and magnesium, essential for combating dehydration and managing "keto flu" symptoms during the initial adaptation phase.
Supports Gut Health: Bone broth, in particular, contains collagen and gelatin that help soothe and repair the gut lining, promoting better digestion.
Boosts Satiety: The protein and fat content in broth helps curb hunger and reduce cravings, which can aid in weight management.
Homemade vs. Store-Bought: While homemade broth offers superior nutrient control and lower cost, high-quality, zero-carb store-bought versions are a convenient alternative for a busy lifestyle.
Check Ingredients Carefully: Always read the labels of pre-packaged broths to avoid hidden sugars, starches, or additives that could disrupt ketosis.
Versatile and Easy to Use: Broth can be enjoyed as a warm, comforting drink, used as a base for soups, or incorporated into various keto recipes for added flavor and nutrition.

The Keto-Friendly Nature of Broth

At its core, broth is a simple, flavorful liquid made by simmering animal bones, meat, or vegetables in water. What makes it particularly suitable for a ketogenic diet is its low carbohydrate count, provided you choose the right kind. Most high-quality broths, especially bone broths, contain almost zero net carbs. This allows you to add flavor and nutrients to your diet without risking your state of ketosis. Unlike high-carb soups that use starchy vegetables or thickeners, keto-friendly broths are clean and pure. They provide a comforting warmth and satisfying flavor, curbing cravings without derailing your macros.

Broth as an Electrolyte Powerhouse

One of the most common challenges for new keto dieters is experiencing the "keto flu"—a collection of symptoms including headaches, fatigue, nausea, and muscle cramps. This happens because the keto diet flushes out water and, with it, key electrolytes like sodium, potassium, and magnesium. Broth is an ideal solution for this issue, acting as a natural electrolyte supplement. Drinking a warm cup of broth helps replenish these lost minerals, easing the transition into ketosis and helping you feel your best.

The Nutritional Benefits of Broth on Keto

Beyond hydration and electrolyte balance, broth offers several other nutritional benefits that align with keto principles:

Gut Health: Bone broth contains gelatin and collagen, which are known to help soothe and seal the gut lining. This is especially helpful during the dietary transition, which can sometimes cause digestive discomfort.
Joint and Skin Health: The amino acids and collagen present in bone broth are fundamental building blocks for healthy skin, hair, and nails. The anti-inflammatory properties of collagen can also support joint health, which is a great benefit for those with an active lifestyle.
Satiety and Appetite Control: Sipping on a cup of warm broth can increase feelings of fullness and reduce appetite, which is helpful for managing hunger and cravings. This is particularly useful for those practicing intermittent fasting alongside their keto diet.
Immune Support: The amino acids in bone broth, such as glycine and proline, play a crucial role in a healthy immune system, providing a boost during cold and flu season.

Bone Broth vs. Vegetable Broth on Keto

While both bone broth and vegetable broth can be keto-friendly, their nutritional profiles and benefits differ. For maximizing nutrient density and aligning with the core keto philosophy, bone broth is often the superior choice.


Feature	Bone Broth	Vegetable Broth	Reason for Keto Preference
Base	Animal bones and connective tissues.	Vegetables, herbs, and spices.	Protein and Fats: Aligns better with the high-fat, moderate-protein requirements of keto.
Key Nutrients	Collagen, gelatin, amino acids, minerals (sodium, potassium, magnesium).	Vitamins, some minerals, antioxidants.	Electrolyte Support: Crucial for avoiding "keto flu" and maintaining mineral balance.
Carb Count	Often 0g net carbs per serving.	Typically low, but can contain 1-3g net carbs depending on veggies used.	Strictly Low Carb: Bone broth provides maximum flavor with minimal carbohydrates.
Satiety	High in protein and fat, promoting greater fullness.	Less filling, primarily for flavor and vitamins.	Appetite Control: Helps manage hunger and reduce cravings effectively.
Recipe Suitability	Excellent for sipping, soups, gravies, and sauces.	Best for vegetarian soups and adding flavor to vegetable dishes.	Versatility: Fits seamlessly into a wider range of keto meal prep options.

Homemade vs. Store-Bought Broth

Choosing between homemade and store-bought broth depends on your priorities regarding convenience, cost, and control over ingredients. Both have their merits for a keto lifestyle.

Homemade Broth

Pros: Offers maximum control over ingredients, sodium levels, and flavor profile. You can use organic, grass-fed bones to ensure the highest nutrient density. Often more cost-effective for frequent consumption.
Cons: Time-consuming to prepare (can take 12-24 hours to simmer). Requires freezer space for storage.

Store-Bought Broth

Pros: Highly convenient and readily available. Many high-quality, keto-friendly brands are now on the market, offering reliable macronutrient information. Excellent for busy schedules or when you need a quick nutrient boost.
Cons: Varies greatly in quality; some cheaper brands may contain added sugars, starches, or preservatives that are not keto-friendly. Can be more expensive than making your own.

Incorporating Broth into Your Keto Routine

Broth is an incredibly versatile ingredient that can be used in many ways to support your keto diet:

Morning Ritual: Start your day with a warm cup of bone broth seasoned with a pinch of salt and pepper. You can also blend in a tablespoon of MCT oil or ghee for an extra energy boost.
Soup Base: Use broth as a foundation for rich, flavorful keto soups and stews. Think hearty beef and mushroom stew or creamy cauliflower soup.
Hydration: Sip on broth throughout the day to stay hydrated and keep electrolytes balanced, especially during the initial phase of ketosis.
Cooking Liquid: Replace water with broth when braising meats or sautéing vegetables for a deeper flavor and added nutrients.

Conclusion

In short, the answer to "can I eat broth on keto?" is a definitive yes, with a strong recommendation to make it a staple in your diet. Broth, particularly bone broth, provides critical electrolytes and hydrating fluids that can help prevent the symptoms of the keto flu. It also delivers valuable collagen, amino acids, and minerals that support gut health, appetite control, and overall wellness, all while staying within your low-carb macro goals. Whether you choose to make a batch from scratch or opt for a high-quality store-bought option, incorporating broth is a simple and effective strategy for a smoother, healthier keto journey.

Keto Broth Recipe: Easy Instant Pot Chicken Bone Broth

For a convenient and nutrient-dense homemade option, consider using an Instant Pot or pressure cooker. Combine chicken bones, onion, celery, smashed garlic, herbs like rosemary and thyme, a splash of apple cider vinegar, and water. Pressure cook for a minimum of two hours, allow natural release, then strain the solids. This method significantly reduces simmering time while providing a collagen-rich broth. For more science-backed information on the ketogenic diet, you can explore resources from the National Center for Biotechnology Information.

Frequently Asked Questions

High-quality bone broth with zero or very few carbs will not kick you out of ketosis. You should, however, check the nutritional information of any store-bought broth to ensure no high-carb vegetables, thickeners, or sugars have been added.

Yes, many people on a keto diet use broth during their fasting window, as it is typically very low in calories while providing essential minerals. While it does contain a minimal amount of calories and protein, which technically breaks a strict water-only fast, most people find it helps them sustain a fat-burning state without causing an insulin spike.

Store-bought chicken broth can be keto-friendly, but you must read the ingredients list carefully. Avoid brands that include added sugar, starches, or high-carb vegetables. Look for options with a clean ingredient list and close to zero carbs.

Most keto experts recommend consuming 1 to 3 cups of broth per day, particularly in the initial stages of the diet to help manage hydration and electrolyte levels. This can be adjusted based on your personal dietary needs and activity level.

Vegetable broth is a good keto option, though it typically contains fewer electrolytes and less collagen than bone broth. Be mindful of the ingredients used in homemade versions, omitting starchy vegetables like potatoes, or checking labels on store-bought products to ensure a low-carb count.

Bone broth (made from beef, chicken, or other animal bones) is widely considered the best type of broth for the keto diet. It's rich in collagen, gelatin, and a wider range of electrolytes compared to vegetable broth.

Broth helps combat the keto flu by replenishing electrolytes that are often lost during the body's transition to ketosis. This helps alleviate symptoms like headaches, fatigue, and muscle cramps by restoring the body's mineral balance.