The exact calorie count of homemade bone marrow broth is not a fixed number; it is a spectrum determined by several key variables. Unlike a standardized product, each batch of homemade broth is unique, with its nutritional profile changing based on the preparation method and ingredients used. The most significant variable influencing the caloric density is the fat, particularly the rich, calorie-dense marrow and other fat rendered from the bones.
The Primary Factor: Fat Content
The amount of fat in your broth is the most important determinant of its calorie count. Pure bone marrow is extremely high in fat and thus calories, but not all of this renders into the broth. During the long simmering process, fat and nutrients are released into the liquid. Once the broth cools, this fat rises to the top and solidifies.
- Fat Skimming: Skimming this solidified layer of fat before reheating your broth is the most effective way to reduce the overall calories. This simple step can turn a moderately caloric broth into a very low-calorie one, making it ideal for weight management. Broths with the fat completely skimmed typically fall into the 15-45 calorie range per cup.
- Fat Intact: If you choose to leave the fat in for flavor and richness, the calorie count will be higher, potentially reaching 50-75 calories per cup. This version is often favored by those following ketogenic or other high-fat diets.
Other Ingredients That Influence Calorie Count
While fat is the major player, other ingredients added during simmering also contribute to the final nutritional breakdown.
- Bones and Meat Scraps: The type of bones used matters. For instance, bones with more attached meat or from fattier animals (like beef) will yield more protein and fat than leaner options like chicken bones, influencing the final calorie count.
- Vegetables: Classic broth vegetables such as onions, carrots, and celery add flavor and a small amount of carbohydrates and calories. While their contribution is minimal compared to the fat, pureeing them into the final product, as some recipes suggest, will add more calories and carbs.
- Acids: A splash of apple cider vinegar is often added to help extract minerals from the bones but adds negligible calories.
Homemade vs. Store-Bought Bone Broth Calories
Homemade bone marrow broth offers the most control over calorie content. Store-bought options, while convenient, have a wider range of calories and can contain added ingredients that alter the nutritional value.
Calorie Comparison: Homemade vs. Commercial Broth
| Feature | Homemade Broth (Fat Skimmed) | Homemade Broth (Fat Intact) | Store-Bought Broth |
|---|---|---|---|
| Calories per cup | ~15-45 kcal | ~50-75 kcal | ~30-60 kcal |
| Fat Content | Very low | Moderate to high | Low to moderate |
| Sodium Control | Full control | Full control | Varies, can be very high |
| Added Ingredients | Full control | Full control | May contain preservatives, fillers |
| Protein per cup | High, typically 8-11g | High, typically 8-11g | Varies, check label |
Tips for Making a Lower Calorie Homemade Bone Broth
Making a delicious and nutritious low-calorie broth is easy by focusing on a few key steps.
- Roast the Bones: Roasting your marrow bones before simmering adds a deep, rich flavor. It's a key step for taste but doesn't necessarily impact calories significantly unless you add extra fat during this process.
- Skim Off the Fat: After simmering for many hours, strain the broth and let it cool completely in the refrigerator. A thick layer of fat will form on the surface. Use a spoon to scrape this layer off and discard it for a leaner, lower-calorie broth.
- Choose Leaner Bones: While beef marrow bones are traditional, you can mix in leaner chicken or turkey bones to reduce the overall fat and calorie output.
- Use Water Wisely: Avoid letting the liquid reduce too much. The more concentrated the broth, the more calories per volume it will have. Add water as needed during the simmering process.
- Control Add-ins: Be mindful of adding extra ingredients like butter, oil, or starchy root vegetables, which will increase the calorie count. Stick to aromatics like onions, celery, and herbs for flavor without adding significant calories.
Conclusion
In conclusion, the answer to "how many calories are in homemade bone marrow broth" depends on how you prepare it. While the broth itself is a low-calorie source of protein and nutrients, the fat from the marrow is the main caloric contributor. By simply skimming the fat after cooling, you can reduce the calories from potentially 75+ per cup down to a more modest 15-45. This flexibility makes homemade bone marrow broth a versatile and healthy addition to any diet, whether you're calorie-conscious or focusing on fat intake.
For more information on the health benefits and nutritional value, you can consult reliable sources like the Harvard Health article on bone broth.
