Does Bone Broth Count Toward Protein Intake? A Comprehensive Guide

An 8-ounce serving of bone broth can contain anywhere from 5 to 20 grams of protein, primarily in the form of collagen and gelatin. This unique composition means that while bone broth does contribute to your daily protein goals, its amino acid profile is different from other sources like meat or dairy.

Quick Summary

Bone broth provides a moderate amount of protein, mostly from collagen, but is not a complete protein source due to an incomplete amino acid profile. Its protein content varies widely by ingredients and preparation, making it a valuable nutritional supplement rather than a primary protein source.

Key Points

• Moderate Protein Source: One cup of bone broth can contain 6 to 20 grams of protein, primarily from collagen and gelatin.

• Incomplete Amino Acid Profile: It is not a complete protein because it lacks sufficient amounts of certain essential amino acids, like tryptophan.

• Supports Joint and Gut Health: The protein in bone broth, particularly collagen and gelatin, is beneficial for joint health and gut lining integrity.

• Nutrient-Rich Supplement: Bone broth provides minerals, vitamins, and electrolytes, making it a healthful complement to a varied diet.

• Pairs Well with Complete Proteins: To achieve a complete amino acid profile, consume bone broth alongside foods like meat, eggs, or legumes.

• Post-Workout Recovery: Its easily digestible amino acids can help support muscle repair and recovery after exercise.

Yes, Bone Broth Contributes to Protein Intake

Bone broth, the savory liquid made by simmering animal bones and connective tissue, absolutely counts toward your total daily protein intake. The simmering process extracts collagen, which is then broken down into gelatin and amino acids that become suspended in the broth, making it a source of usable protein.

The protein content can differ significantly based on whether it's store-bought or homemade. Store-bought broths typically contain 6-12 grams per cup, with some concentrated options reaching up to 20 grams. Homemade protein content varies with bone type, quantity, and simmering time.

The Difference: Complete vs. Incomplete Protein

While bone broth contributes protein, it's not a “complete” protein source. Complete proteins contain all nine essential amino acids. Bone broth's protein is mainly collagen, rich in glycine and proline but low in others, like tryptophan. A balanced diet needs various protein sources for all essential amino acids needed for muscle building, repair, and hormone production.

How to Maximize the Protein Benefits

To optimize bone broth for protein intake:

• Pair with complementary foods: Combine bone broth with foods providing missing essential amino acids, such as quinoa, eggs, or chicken in a soup.
• Use as a cooking liquid: Replace water with bone broth when cooking grains to enhance flavor and boost protein and nutrients.
• Enjoy as a post-workout drink: Easily digestible amino acids can aid muscle recovery; a warm cup is a soothing way to replenish the body.
• Choose high-quality or homemade: For maximum nutrients, opt for store-bought brands with high protein or make your own with a good bone-to-water ratio and long simmer time.

Comparison: Bone Broth vs. Other Protein Sources

Feature	Bone Broth	Protein Powder (Whey/Plant-Based)	Whole Foods (Meat/Eggs)
Protein Content (per serving)	Moderate (6–20g, varies widely)	High (20+g, consistent)	High (20+g, consistent)
Protein Type	Primarily collagen and gelatin	Concentrated complete protein	Concentrated complete protein
Completeness	Incomplete (lacking some essential amino acids)	Complete	Complete
Absorption Rate	Readily bioavailable and easy to digest	Varies by type (whey is fast)	Slower than processed powders
Additional Nutrients	Contains minerals, vitamins, and electrolytes	May have added vitamins/minerals, but often lacks whole-food nutrients	Offers a wide range of micronutrients inherent to the food source
Key Amino Acids	High in glycine, proline, hydroxyproline	High in BCAAs (whey) or specific amino acids (plant-based)	Balanced profile of all essential amino acids

Conclusion: A Valuable Addition, Not a Replacement

Bone broth contributes to protein intake but is an incomplete protein source. It is best used as a complement to a balanced diet, offering benefits for joint and gut health due to its collagen and gelatin content. Paired with complete protein sources, it helps reach daily goals and supports wellness. Its nutritional value and digestibility make it a worthwhile dietary addition.

Frequently Asked Questions

How much protein is actually in one cup of bone broth?

The protein content varies, but a standard cup of bone broth typically contains between 6 and 12 grams of protein. The exact amount depends on the type of bones and how long it was simmered.

Is the protein in bone broth considered 'complete'?

No, bone broth is not a complete protein. While it contains many amino acids, it lacks a sufficient amount of the essential amino acid tryptophan, which the body cannot produce on its own.

Can I use bone broth as my only source of protein?

No, you should not rely on bone broth as your sole source of protein. It is best used as a supplement to a balanced diet that includes other, more complete protein sources like meat, poultry, fish, eggs, or legumes to ensure you receive all essential amino acids.

What is the difference between bone broth protein and other protein powders?

Bone broth protein is primarily collagen-based, offering amino acids specific to connective tissue health. Other protein powders, like whey, are typically more concentrated in complete proteins and branched-chain amino acids, which are optimal for muscle-building.

Does drinking bone broth help build muscle mass?

Bone broth provides amino acids that support muscle repair and recovery, especially when consumed post-workout. However, because it is an incomplete protein, it is not as effective for muscle building as complete protein sources.

What are the benefits of the protein in bone broth?

The collagen and gelatin in bone broth are particularly beneficial for joint health, skin elasticity, and gut lining integrity. It is also easily digestible for those with sensitive digestive systems.

What can I add to bone broth to make it a complete protein?

You can add other foods to a bowl of bone broth to make it a complete protein. Options include mixing in a handful of quinoa, adding cooked meat or eggs, or serving it with a side of legumes or nuts.