Understanding the Nutritional Value Beyond the Bone
While bones are a hard, mineralized tissue, they contain soft, nutritious components that provide calories and numerous health benefits. For humans, the hard, structural part of the bone is indigestible and can be dangerous to eat. The primary source of calories comes from the fat-rich marrow inside the bone and the collagen and other nutrients that are extracted when simmering bones to create a broth.
The Caloric Breakdown of Bone Components
Bone Marrow: The Caloric Powerhouse
Bone marrow is a fatty, nutrient-dense tissue found inside larger bones. This is where most of the calories from a bone-in cut of meat or a dish like roasted bone marrow originate. For example, 100 grams of beef bone marrow alone can contain over 700 calories and over 80 grams of fat. The exact amount depends on the animal and the specific bone used.
Bone marrow contains healthy fats, including conjugated linoleic acid (CLA), which has been linked to potential anti-inflammatory properties. It also provides a significant amount of Vitamin B12, along with other vitamins and minerals.
Bone Broth: Lower in Calories, Rich in Nutrients
When bones are simmered for a long period to create a broth, the collagen, gelatin, and minerals are released into the liquid, while much of the fat rises to the surface and can be skimmed off. As a result, bone broth has a much lower caloric density than pure bone marrow. A typical cup of beef bone broth may contain anywhere from 40 to 50 calories, with protein being a major contributor to that number.
Bone broth is highly valued for its mineral content (calcium, magnesium, phosphorus) and beneficial compounds like glycine and glucosamine, which are extracted during the long cooking process.
The Indigestible Part: The Risks of Eating Whole Bones
For humans, attempting to eat and digest whole, hard bones is not only ineffective for gaining nutrients but is extremely dangerous. The human digestive system is not equipped to break down the dense, calcified structure of most animal bones. Ingesting sharp or large fragments can lead to serious complications, including:
- Intestinal Perforation: Sharp bone fragments can puncture the intestinal wall, leading to a life-threatening infection called peritonitis.
- Bowel Obstruction: Larger pieces of bone can become lodged in the digestive tract, causing an obstruction that may require surgical intervention.
- Dental Damage: Attempting to chew hard bones can cause severe damage to teeth.
Small, soft bones, such as those found in canned salmon, are an exception, as they have been cooked to a point where they are easily crushed and digested, providing a source of calcium.
Comparison: Bone Broth vs. Roasted Bone Marrow
This table highlights the differences in caloric density and nutritional focus between consuming bone broth and roasted bone marrow.
| Feature | Roasted Bone Marrow | Bone Broth (typical cup) |
|---|---|---|
| Primary Caloric Source | Fat from the marrow | Protein from collagen and gelatin |
| Calories | Very high (e.g., >700 kcal per 100g) | Low (e.g., 40-50 kcal per cup) |
| Primary Macronutrient | Fat (e.g., 84g per 100g) | Protein (e.g., 9-10g per cup) |
| Key Minerals | Iron, Vitamin B12, Vitamin E | Calcium, Magnesium, Phosphorus |
| Key Compounds | Conjugated Linoleic Acid (CLA) | Collagen, Glycine, Glucosamine |
| Health Focus | Anti-inflammatory properties, brain health | Joint health, skin health, gut health |
How Bones Become Part of a Healthy Diet
Instead of eating the whole bone, people incorporate the nutrients and flavors into their diet through preparation methods that make them safe and accessible. The two most common methods are:
- Roasting and Spreading Marrow: Marrow bones can be roasted, and the rich, soft marrow can be scooped out and spread on toast or used in recipes. This method retains the high caloric and fat content of the marrow.
- Making Bone Broth: Bones are simmered for many hours with water, vegetables, and seasonings to extract the collagen and minerals into a liquid. The resulting broth can be used as a base for soups, stews, or simply sipped on its own.
Conclusion
The question of how many calories are in bones is less about the hard, indigestible tissue itself and more about the nutrient-rich components within. While bones contain a significant amount of minerals, the fat-dense marrow is the primary source of calories. The best and safest ways for humans to consume these nutrients are by extracting the marrow or simmering bones to create a collagen-rich, lower-calorie broth. Attempting to consume hard, whole bones can cause severe digestive injury. By focusing on the edible components and preparation methods like brothing, individuals can safely benefit from the nutritional offerings of bones without the associated risks.
Keypoints
- Indigestible Structure: The hard part of animal bones is indigestible and can be dangerous for human consumption, leading to intestinal perforation or blockage.
- Marrow Provides Calories: The caloric content associated with bones primarily comes from the fat-rich bone marrow found inside, which can contain hundreds of calories per 100 grams.
- Broth is Lower in Calories: Bone broth, made by simmering bones, has a much lower calorie count compared to the marrow itself because the fat is often skimmed off the surface.
- Nutrient-Dense Components: Both bone marrow and bone broth offer valuable nutrients like collagen, amino acids (glycine, proline), and minerals (calcium, magnesium, phosphorus).
- Preparation is Key: To safely consume the nutrients from bones, one must extract the marrow or create a broth, as the human digestive system cannot break down the solid bone structure effectively.
- Risks of Eating Whole Bones: Swallowing whole or splintered cooked bones poses a significant risk of internal injury and should be avoided.
FAQs
Question: Are bones themselves digestible for humans? Answer: No, the human digestive system is not designed to break down the hard, mineralized tissue of bones. Swallowing bone fragments can cause serious internal damage.
Question: Where do the calories in bones come from? Answer: The calories come primarily from the fatty bone marrow found inside the bones, not the hard bone structure itself.
Question: Is bone broth high in calories? Answer: No, bone broth is relatively low in calories, as the fat is typically removed after simmering. The calories it contains come from protein (collagen) and any remaining fat.
Question: What are the health benefits of consuming bone components? Answer: Consuming bone marrow or bone broth can provide nutrients that support joint health, skin health, and a healthy gut. These nutrients include collagen, gelatin, amino acids, and minerals.
Question: Is it dangerous to eat cooked chicken bones? Answer: Yes, cooked chicken bones are particularly dangerous because they can easily splinter into sharp fragments that can perforate the esophagus or intestines.
Question: Why do people make bone broth if bones are indigestible? Answer: Simmering bones releases beneficial nutrients like collagen and minerals into the water, creating a nutrient-dense and safe-to-consume liquid.
Question: Can I get calcium from eating bones? Answer: While bones are rich in calcium, a human cannot effectively extract it by eating hard bones directly. Calcium is more safely obtained from bone broth, where it is leached into the liquid, or from supplements.
