Can you absorb protein from bone broth?

November 18, 2025 •

2 min read

A single cup of beef bone broth can contain around 9–10 grams of protein, a significant amount that is readily broken down and absorbed by the body. This raises the common question: can you absorb protein from bone broth, and if so, how does it contribute to your overall nutritional needs?

Quick Summary

The protein in bone broth, derived from simmered bones and connective tissue, is highly absorbable. However, its amino acid profile, rich in collagen, differs from muscle meat. It is a supplemental source, not a complete protein, and offers unique benefits for joints and gut health when included in a balanced diet.

Key Points

Absorption is High: The protein in bone broth is broken down into highly bioavailable amino acids, primarily gelatin, making it easy for the body to absorb.
Not a Complete Protein: Bone broth lacks a full profile of essential amino acids, most notably tryptophan, and therefore should not be relied upon as a standalone protein source.
Rich in Specific Amino Acids: It is particularly abundant in glycine and proline, which are crucial for the body's collagen production to support joint and skin health.
Supports Joints and Gut: The collagen and gelatin content can help strengthen connective tissues and support the integrity of the gut lining.
Varies by Preparation: The protein content can differ significantly depending on the recipe and cooking time, so a store-bought version may offer more consistent nutritional information.
Best as a Complement: Bone broth should be used to complement a diet rich in other protein sources, rather than replacing them.
Aids Recovery: The combination of protein, electrolytes, and amino acids makes bone broth a popular recovery drink for athletes.

How the Body Absorbs Protein

When you consume protein from any source, your digestive system must break it down into amino acids for absorption and use in the body. The efficiency of this process and the amino acid composition of the food influence its nutritional value.

The Protein Content of Bone Broth

Bone broth's protein comes from collagen and gelatin extracted by simmering animal bones and connective tissues. This breaks down collagen into more digestible gelatin and amino acids, making the protein highly bioavailable. An 8-ounce serving can contain up to 10 grams of protein.

The Amino Acid Profile: Unique, Not Complete

The protein in bone broth is well-absorbed, but its amino acid profile is distinct. It is rich in amino acids beneficial for connective tissue health:

Glycine: Important for collagen, sleep, and gut health.
Proline: Crucial for skin and joint health.
Arginine: Supports immune function.
Glutamine: Provides fuel for gut lining cells.

However, bone broth is low in essential amino acids like tryptophan. It should not be the sole protein source in a diet; a variety of protein sources is needed for a full range of amino acids.

Bone Broth vs. Other Protein Sources


Comparison Aspect	Bone Broth (Liquid)	Muscle Meat (e.g., Chicken Breast)	Whey Protein Powder (Standard Serving)
Protein Type	Primarily collagen and gelatin	Complete protein (all essential amino acids)	Complete protein, high in BCAAs
Absorption	Highly bioavailable due to cooking	Easily digestible, high biological value	Extremely rapid absorption rate
Quantity (per serving)	~9-10g per cup	Varies, but significantly higher density	~20-25g per scoop
Amino Acid Focus	High in glycine, proline, and arginine; unique benefits for joints and gut	High in BCAAs (leucine, isoleucine, valine), ideal for muscle repair and growth	Very high in BCAAs, especially leucine, for rapid muscle synthesis
Best for	Joint and gut health support, supplemental protein	Primary dietary protein for muscle building	Post-workout recovery and high-protein intake

Maximizing Your Bone Broth's Nutritional Potential

Integrate bone broth into your diet as a complement, not a replacement, for complete protein sources.

Use it as a base: Enhance soups, stews, and sauces.
Combine with complete proteins: Pair with meat, fish, or legumes for a full amino acid profile.
Use for hydration: Sip warm bone broth between meals as a nourishing drink.
Boost gut health: Gelatin and amino acids may support the gut lining.

Can you absorb protein from bone broth? Yes, its value lies in providing highly bioavailable collagen-focused amino acids that support joint and gut function. It complements a diverse diet rich in complete proteins. More information on amino acids is available at the National Institutes of Health website.

Conclusion: Bone Broth is a Complement, Not a Replacement

The protein in bone broth, mainly collagen and gelatin, is well-absorbed and supports joint and gut health. However, it's not a complete protein due to low tryptophan levels. Its best use is as a nutrient-dense supplement alongside a varied diet.

Frequently Asked Questions

A typical cup of bone broth can contain between 9 to 10 grams of protein, a fair amount that primarily comes from collagen and gelatin. However, this is significantly less than what you would get from a serving of meat or a dedicated protein powder.

No, you should not use bone broth as your main source of protein. It is not a 'complete' protein, as it lacks sufficient amounts of all essential amino acids needed for primary body functions. It is best used as a supplement to a balanced diet.

While bone broth contains amino acids necessary for muscle repair, it is not as effective for muscle building as complete protein sources like whey or meat. Whey, for example, has higher concentrations of BCAAs (branched-chain amino acids) crucial for muscle protein synthesis.

The protein in bone broth is mainly collagen and gelatin, which are abundant in the non-essential amino acids glycine, proline, and arginine. These amino acids are excellent for supporting joint, gut, and skin health.

The long cooking process that creates bone broth breaks down collagen into smaller, highly bioavailable peptides and gelatin. While this makes it very easy to absorb, it is a different type of protein than muscle-based sources or whey, which have different absorption benefits.

Yes, the gelatin and amino acids like glycine and glutamine found in bone broth are known to help rebuild and support the integrity of the intestinal wall, which can be beneficial for those with gut issues.

Bone broth protein powder is a concentrated form that often provides more protein per serving than liquid broth. However, liquid broth offers a more 'whole food' option with a broader spectrum of naturally occurring nutrients, and the quality of powders can vary.