Does bone broth count towards protein intake? The facts

October 16, 2025 •

2 min read

One cup of bone broth can contain 8-10 grams of protein, offering a flavorful way to increase your daily intake. However, understanding the source and type of this protein is crucial for nutritional planning, as it is not a complete protein source.

Quick Summary

Bone broth contributes moderately to daily protein intake, providing amino acids primarily from collagen. While it offers unique benefits for joints and gut health, it is an incomplete protein and should complement other complete protein sources in a balanced diet.

Key Points

Counts Towards Protein: Yes, bone broth adds 8-10 grams of protein per cup to your daily intake.
Incomplete Protein Source: Bone broth is not a complete protein because it lacks sufficient levels of certain essential amino acids, most notably tryptophan.
Collagen is the Key Protein: The protein in bone broth comes primarily from collagen and gelatin, which are extracted from bones and connective tissue during simmering.
Best as a Supplement: Bone broth is most effective when used to supplement a diet that includes other sources of complete protein.
Supports Joints and Gut: The amino acids in bone broth, like glycine and proline, are particularly beneficial for joint health, skin, and gut lining.
Combine for Completeness: Pairing bone broth with other complementary foods like meat, legumes, or dairy helps ensure a complete amino acid profile.
High Protein, Low Calorie: With a moderate protein content and low calorie count, bone broth can be a satisfying snack that aids with satiety.

The Protein Content of Bone Broth

Bone broth, made by simmering animal bones and connective tissues, has gained popularity for its potential health benefits, including supporting gut and joint health. A standard one-cup serving typically provides 8 to 10 grams of protein, though this can vary. This protein primarily comes from collagen, which is extracted during the simmering process.

The Role of Collagen and Amino Acids

The collagen in bone broth breaks down into amino acids like glycine, proline, and glutamine during digestion, which are beneficial for joint and gut health. However, the amino acid profile from collagen differs from that found in muscle meat.

Is Bone Broth a Complete Protein?

A complete protein contains all nine essential amino acids, which the body cannot produce on its own. Bone broth contains some of every essential amino acid, but not in sufficient amounts, particularly tryptophan, classifying it as an incomplete protein. This is an important consideration for individuals relying on specific protein sources for muscle building or those on restricted diets. While it counts towards total protein intake, it shouldn't be the primary source.

Using Bone Broth to Supplement Protein Intake

Incorporating bone broth into a varied diet can effectively boost protein consumption. Ways to use include sipping it, using it as a soup base, or replacing water when cooking grains. Pairing bone broth with other foods ensures you get all essential amino acids, such as combining it with legumes, lean meats, or plant-based proteins like quinoa or soy.

Bone Broth vs. Other Protein Sources

Understanding how bone broth compares to other protein sources is helpful. {Link: Food & Wine https://www.foodandwine.com/bone-broth-benefits-11722726} provides a comparison table detailing protein content, completeness, primary amino acids, digestion, and key benefits between bone broth, chicken breast, whey protein, and plant-based protein powders.

Beyond Protein: Other Benefits of Bone Broth

Bone broth offers additional benefits beyond its protein content. It contains compounds like glucosamine, chondroitin, and hyaluronic acid which may support joint health. The gelatin content may aid in protecting the gut lining, and collagen is linked to skin elasticity. Its electrolyte and water content can also aid hydration.

Conclusion

Does bone broth count towards protein intake? Yes, it provides a moderate amount of protein, primarily from collagen, with amino acids beneficial for joint and gut health. However, it's an incomplete protein due to insufficient levels of certain essential amino acids like tryptophan. Therefore, it should not be the main protein source, especially for those with high protein needs. Bone broth is best used as a supplement within a diet rich in complete proteins from other sources.

For more detailed nutritional information, consult sources like the {Link: American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health}.

Frequently Asked Questions

No, bone broth is not a complete protein. It contains amino acids derived from collagen, but lacks sufficient levels of certain essential amino acids, particularly tryptophan.

A typical cup of bone broth provides approximately 8 to 10 grams of protein, though the exact amount can vary based on the specific recipe and ingredients.

No, it is not recommended to use bone broth as your sole source of protein. As an incomplete protein, it should complement other complete protein sources in your diet.

The protein in bone broth is mainly collagen, which breaks down into gelatin and various amino acids during the long simmering process.

While it contributes to overall protein intake essential for muscle maintenance and recovery, bone broth is not a complete protein source, so it is not optimal for maximizing muscle protein synthesis on its own.

Whey protein is a complete protein with higher levels of amino acids essential for muscle building. Bone broth protein is incomplete but offers a unique profile of collagen-specific amino acids beneficial for joints, skin, and gut health.

You can increase the protein content by using more bones, adding meat scraps during simmering, or stirring in a neutral-flavored protein powder or legumes after cooking.

Yes, its moderate protein content and low calorie count can help increase satiety and manage appetite, making it a useful tool for weight management.