How Many Calories Are in Roasted Bone Marrow? A Nutritional Breakdown

December 6, 2025 •

3 min read

Containing approximately 786 calories per 100 grams, roasted bone marrow is an incredibly energy-dense food, with its caloric content primarily derived from healthy fats. This rich, decadent ingredient is prized in culinary circles for its unique flavor and texture, but its high-calorie profile warrants a closer look for those monitoring their intake.

Quick Summary

Roasted bone marrow is a high-calorie, fat-dense food, providing around 786 calories per 100-gram serving. The majority of its calories come from monounsaturated and saturated fats, with minimal protein and virtually no carbohydrates. It is also a source of vitamins and minerals, including B12, iron, and collagen, offering potential health benefits.

Key Points

High Calorie Count: A 100-gram serving of roasted bone marrow can contain approximately 786 calories, with the precise amount varying by animal and preparation.
Primarily Fat-Based: The majority of the calories come from fat, which accounts for over 80% of its macronutrient composition.
Rich in Healthy Fats: Bone marrow contains beneficial fats, including monounsaturated fats and Conjugated Linoleic Acid (CLA), associated with anti-inflammatory effects.
Source of Important Nutrients: It provides vitamins like B12, A, and K2, along with minerals such as iron, zinc, and phosphorus.
Collagen and Adiponectin: The marrow is rich in collagen for joint and skin health and contains adiponectin, a hormone linked to fat breakdown and insulin sensitivity.
Contextual Consumption: Due to its high energy density, roasted bone marrow should be eaten in moderation, considering individual dietary needs and health goals.

The Caloric and Macronutrient Profile of Roasted Bone Marrow

Roasted bone marrow's nutritional value is a point of interest for many, especially those following high-fat diets like the ketogenic diet. A 100-gram serving of beef bone marrow typically contains a significant number of calories, with estimates often falling between 700 and 800 kcal. This high energy content is almost entirely due to its fat composition, which can be as high as 84% in some cases. The macronutrient breakdown is highly skewed towards fat, with a small percentage of protein and virtually no carbohydrates, making it a staple in low-carb eating plans.

Why Calorie Counts Vary

It is important to note that the exact number of calories can vary based on several factors. The animal source (beef, lamb, caribou, etc.), the specific bone used, and the age of the animal can all influence the fat and protein content. For example, marrow from younger animals tends to have less fat and more red marrow, which is involved in blood cell production. Similarly, the preparation method can affect the final nutritional value, with added oils or seasonings increasing the caloric count.

The Health-Promoting Fats and Nutrients

While high in calories, the fats found in bone marrow are often considered beneficial. The fat is rich in monounsaturated fats, which are known for their heart-healthy properties. Bone marrow also contains conjugated linoleic acid (CLA), a type of fat that has been linked to anti-inflammatory and immune-boosting properties. Beyond fat, marrow offers other valuable components:

Collagen and Gelatin: These proteins support joint health, improve skin elasticity, and aid in digestion by promoting a healthy gut lining.
Vitamins: It provides essential fat-soluble vitamins, including Vitamin A and Vitamin K2, along with B vitamins like B12.
Minerals: Important minerals such as iron, zinc, selenium, phosphorus, and calcium are present.
Hormones: The fat tissue contains adiponectin, a protein hormone that helps break down fats, regulate insulin sensitivity, and has been linked to a lower risk of certain diseases.

Making Roasted Bone Marrow at Home

Roasting bone marrow is a simple process. Start by soaking the bones in salt water for 12-24 hours to draw out impurities. Pat them dry, season with salt and pepper, and place them on a baking sheet. Roast at 450°F (230°C) for 20-25 minutes, or until the marrow is soft and has a translucent, gelatinous appearance. Serve with toasted bread, a pinch of flaky salt, and fresh parsley.

Comparison of Roasted Bone Marrow and Other Fat Sources


Feature	Roasted Bone Marrow (per 100g)	Avocado (per 100g)	Olive Oil (per 100g)
Calories	~786 kcal	~160 kcal	~884 kcal
Main Macronutrient	Fat (84+g)	Fat (15g), Carbs (9g), Protein (2g)	Fat (100g)
Fat Profile	Monounsaturated, saturated, CLA	Monounsaturated	Monounsaturated
Other Nutrients	Collagen, B12, Iron	Vitamins K, C, B, E, Potassium, Fiber	Vitamin E, K, Antioxidants
Preparation	Requires roasting	Ready to eat	Used for cooking or dressing

Calorie Considerations

Because of its rich calorie density, roasted bone marrow should be consumed in moderation as part of a balanced diet. Its high fat content provides a long-lasting source of energy, which can be beneficial for specific dietary needs, but overconsumption can lead to exceeding daily caloric requirements. For those on a ketogenic or paleo diet, it can be a valuable source of healthy fats. However, individuals with high cholesterol or a history of cardiovascular issues should be mindful of their intake and consult a healthcare professional. Ultimately, the context of your overall diet and health goals determines the appropriate serving size.

Conclusion

Roasted bone marrow is a luxurious and nutrient-dense food, distinguished by its high fat content and caloric load. While it provides a substantial energy boost and is a source of beneficial vitamins, minerals, and compounds like collagen, its consumption should be balanced with consideration for its high-calorie profile. By understanding its nutritional breakdown and incorporating it thoughtfully into your meals, you can enjoy its unique flavor and potential health benefits while maintaining your dietary goals.

Frequently Asked Questions

While it does contain some protein, roasted bone marrow is predominantly a source of fat. The protein content is relatively low compared to muscle meat, and its caloric density comes mainly from lipids.

The primary macronutrient in bone marrow is fat. It has a high-fat-to-protein ratio and is extremely low in carbohydrates, making it a favored ingredient for ketogenic and paleo diets.

Roasted bone marrow is extremely high in calories due to its fat content. If you are on a low-calorie diet, it is best to consume it in very small, controlled portions to avoid exceeding your daily caloric limits.

Yes, bone marrow is rich in healthy fats, collagen, and minerals like iron and zinc. It also contains vitamins such as B12 and K2, which support various bodily functions including joint, skin, and immune health.

Cooking bone marrow, especially through roasting, does not significantly change its inherent caloric value. The calorie count is tied to its fat content, which remains high. Adding any extra fats during cooking, however, would increase the final count.

No, bone marrow has virtually no carbohydrates. It is almost exclusively composed of fat and a small amount of protein, making it a zero-carb food.

The fat in bone marrow is primarily monounsaturated and saturated fat, which, when consumed in moderation, can be part of a healthy diet. It also contains beneficial compounds like conjugated linoleic acid (CLA).