Does Bone Broth Have 0 Calories? A Detailed Nutritional Breakdown

According to the USDA, a typical serving of store-bought bone broth contains approximately 40 calories. This fact immediately debunks the misconception that bone broth has 0 calories, though it is still considered a low-calorie beverage.

Quick Summary

This article explores the nutritional content of bone broth, clarifying that it does contain calories, primarily from protein and sometimes fat. It examines how preparation methods and ingredients can influence the final calorie count and outlines the potential health benefits of this nutrient-dense liquid.

Key Points

• Not Zero Calories: Bone broth is not a zero-calorie food; it contains calories primarily from protein (collagen/gelatin) and often fat.

• Calories Vary: The calorie count depends on preparation, ingredients (type of bones, added vegetables), and especially whether the fat is removed.

• Nutrient-Dense: Despite having calories, bone broth is rich in protein, amino acids, and minerals like calcium and magnesium.

• Aids Weight Management: Its high protein content can increase satiety and reduce overall calorie consumption, making it a useful weight-loss tool.

• Best as a Supplement: Experts recommend integrating bone broth into a balanced diet rather than relying on it as a meal replacement.

• Fat Removal is Key: For the lowest calorie count, it is crucial to skim the fat cap that forms on homemade bone broth after it has been chilled.

• Protein and Satiety: The protein and gelatin in bone broth help promote feelings of fullness, which can support appetite control and weight loss efforts.

Unpacking the Calorie Content of Bone Broth

Many wellness trends promote bone broth as a miraculous zero-calorie elixir, but this is a myth rooted in wishful thinking rather than fact. The calorie count of bone broth can vary significantly, depending on whether it's homemade or store-bought, and on the specific ingredients used. The primary sources of calories in bone broth are protein, from the collagen and gelatin extracted from the bones, and fat, which is often skimmed off but can remain. Therefore, assuming it contains no calories is inaccurate and could impact dietary planning, especially for those tracking their intake meticulously.

Why Do Calories Fluctuate?

The variability in bone broth's calorie content can be traced to several factors:

• Type of Bones Used: The animal source (e.g., beef, chicken, pork) and the specific bones (e.g., knuckles, marrow bones) affect the amount of collagen, gelatin, and fat released during simmering. For instance, pork bone broth can be slightly higher in calories than chicken or beef bone broth.
• Simmering Time: A longer simmering process, often 12 to 24 hours or more, extracts more protein and gelatin from the bones, resulting in a more concentrated and calorically dense broth. Shorter cooking times yield a less nutrient-rich and less caloric liquid.
• Fat Removal: The most significant variable is the removal of the fat cap that forms on top of the broth when it cools. A version with the fat left in can contain 50-75 calories per cup, while one where the fat is removed can drop to 30-45 calories per cup.
• Added Ingredients: Recipes that include vegetables, herbs, or added oils and butter can increase the final calorie count. For those following a low-carb diet like keto, omitting extra vegetables is key to keeping carbohydrate calories low.

The Nutritional Profile of Bone Broth

While not calorie-free, bone broth is still a highly nutritious beverage. It offers more than just warmth and flavor, providing a host of beneficial components extracted from the bones and connective tissues.

Nutrients Found in Bone Broth:

• Protein: A significant source of amino acids like glycine and proline, contributing to its satiety factor. A cup can contain between 8 and 10 grams of protein, far more than regular broths.
• Collagen and Gelatin: Long simmering times break down collagen into gelatin, which contributes to the broth's characteristic "gel" when chilled. This gelatin may help with gut health and is a source of amino acids for collagen synthesis in the body.
• Minerals and Electrolytes: Depending on the bones and cooking process, bone broth can contain essential minerals like calcium, magnesium, phosphorus, and potassium, which aid in hydration and bone health.

Bone Broth's Role in a Weight Loss Strategy

Despite the absence of a zero-calorie status, bone broth is still an excellent and effective tool for weight management. Its high protein content can help increase feelings of fullness and reduce appetite, which can lead to a lower overall calorie intake. It serves as a healthy, low-calorie alternative to high-calorie drinks or snacks, providing warmth and satisfaction without derailing a weight-loss plan. Some people use it as a component of intermittent fasting, leveraging its hydrating and satiating properties. However, as highlighted by experts at OSF HealthCare, it should be an addition to a balanced diet, not a standalone meal.

Homemade vs. Store-Bought Bone Broth: A Comparison

The nutritional content can vary widely between homemade and store-bought options. This table compares key factors to help you make an informed decision.

Feature	Homemade Bone Broth	Store-Bought Bone Broth
Calorie Control	High control, can remove fat cap to reduce calories significantly.	Calorie content is fixed and listed on the label.
Sodium Content	Fully customizable, can add minimal or no salt to control intake.	Often high in sodium; low-sodium varieties are available but require careful label reading.
Nutrient Density	Highly variable, depends on bone quality and simmering time; potential for higher nutrients.	Consistent nutrient levels per serving, but can vary by brand and product line.
Cost	More cost-effective, using leftover bones and scraps.	Can be more expensive, especially for high-quality, organic products.
Ingredients	Full control over all ingredients; can avoid additives and artificial flavors.	May contain natural flavors, preservatives, or other additives to enhance taste and shelf life.
Preparation Time	Requires significant time and effort for simmering (12-48 hours).	Convenient and ready to use immediately.

How to Make a Low-Calorie Bone Broth at Home

For those who want to control their calorie and sodium intake, making homemade bone broth is the ideal option. A key step is to remove the fat cap that solidifies on top after chilling, which dramatically reduces the calorie content.

1. Roast the bones: For deeper flavor, roast beef or chicken bones in the oven until golden brown. This step is optional but recommended for a richer taste.
2. Simmer with aromatics: Place the roasted or raw bones in a large pot. Add water, a splash of apple cider vinegar (to help extract minerals), and any desired vegetables like onions, carrots, and celery.
3. Strain and chill: After simmering for 12-24 hours, strain the liquid to remove all solids. Chill the broth in the refrigerator overnight.
4. Skim the fat: Once completely chilled, a solid layer of fat will have formed on the surface. Use a spoon to scrape this layer off completely. This simple step turns a moderately caloric broth into a very low-calorie one.

Conclusion: Not Zero, But Still a Healthy Choice

Ultimately, the idea that bone broth has 0 calories is a myth. Due to its protein and potential fat content, it contains a small but measurable number of calories, typically ranging from 30 to 50 calories per cup. However, this does not diminish its value as a healthy dietary addition. It remains a nutrient-rich, hydrating, and low-calorie beverage that can aid in satiety and support weight management. When preparing or purchasing bone broth, understanding the factors that influence its calorie count, such as simmering time and fat content, allows for more informed and beneficial dietary choices. Rather than seeking a zero-calorie fantasy, embrace bone broth for what it is: a warm, savory, and nutritious way to support your overall health.

Recommended Resource

For additional scientific context on the nutrients and potential health benefits of bone broth, a useful resource is the article from Medical News Today: The top 6 bone broth benefits.

Frequently Asked Questions

How many calories are in a typical cup of bone broth?

A standard 8-ounce cup of bone broth usually contains between 30 and 50 calories, though the amount can vary depending on the recipe and whether the fat is removed.

Is bone broth high in protein?

Yes, bone broth is generally high in protein compared to regular broths, with one cup often providing 8 to 10 grams of protein from collagen and gelatin.

Can drinking bone broth help me lose weight?

Bone broth can support weight loss because its high protein content helps you feel fuller for longer, which can lead to eating fewer calories overall.

Does store-bought bone broth have the same calories as homemade?

Store-bought and homemade bone broths can have different calorie counts. Homemade broth can be lower in calories if the fat is fully skimmed, while store-bought versions are more consistent and their nutritional info is listed on the label.

Why does my homemade bone broth have more calories?

Homemade bone broth may have more calories if the fat that rises to the top during cooling is not fully removed. The longer simmering time can also extract more protein and collagen, which adds to the calorie count.

Is bone broth a good substitute for a meal?

Bone broth should not be used as a meal replacement. While nutritious, it is not a complete meal and lacks the wider variety of nutrients needed from whole foods like vegetables and grains.

What is the primary source of calories in bone broth?

The calories in bone broth come primarily from the protein (collagen and gelatin) extracted from the bones and connective tissues, as well as any residual fat from the simmering process.