Turkey broth is a flavorful and versatile kitchen staple, often used as a base for soups, gravies, and sauces. For those monitoring their dietary intake, understanding its calorie and nutrient content is key. The number of calories can fluctuate widely, influenced by whether it is store-bought or homemade, and whether it is a standard broth or a more concentrated bone broth. A typical canned turkey broth is remarkably low in calories and fat, making it an excellent option for adding flavor without a significant caloric increase.
Calorie Breakdown of Store-Bought Turkey Broth
Commercial turkey broths are designed for convenience and a long shelf life, resulting in a consistent and generally low-calorie product. Brands like College Inn or Kitchen Basics offer cartons with approximately 15 to 20 calories per cup. However, this calorie count often comes with a significant amount of sodium, which can be a consideration for those managing blood pressure. Some key nutritional aspects of canned or carton broth include:
- Low fat: Often listed as having 0g of total fat per serving.
- Minimal protein: Standard broths provide 1–2 grams of protein per cup.
- High sodium: A typical serving can contain a third or more of the daily recommended sodium intake.
Turkey vs. Turkey Bone Broth
It's crucial to distinguish between standard broth and bone broth, as their nutritional profiles and calorie counts differ. Bone broth is simmered much longer, extracting higher concentrations of protein, collagen, and minerals from the bones and connective tissues. As a result, a cup of bone broth will generally have more calories and protein than a standard broth. For instance, some bone broth brands can contain up to 45 calories and 10 grams of protein per cup. This makes bone broth more satiating but also more calorically dense. The higher protein content in bone broth is often the main reason for its increased calorie count compared to standard broth.
Homemade Turkey Broth: A Caloric Calculation
Making your own turkey broth offers the most control over its nutritional content, including calories. The final calorie count of a homemade version depends on several factors:
- Ingredients used: The addition of meaty scraps, leftover turkey fat, and vegetables like carrots and onions will increase the final caloric value.
- Fat skimming: A key step for reducing calories is to chill the broth after cooking and skim the hardened fat from the surface. Removing this fat layer significantly lowers the overall calorie and fat content.
- Bone-to-water ratio: A richer, more concentrated stock with a high ratio of bones will have more gelatin and potentially more calories. Diluting it with water will lower the calories per cup.
A nutrient-rich homemade turkey stock can contain around 41 calories per cup before fat is removed. By skimming the fat, you can create a lean broth with a calorie count more comparable to low-calorie, store-bought alternatives.
Health Benefits Beyond Calories
While turkey broth is low in calories, its nutritional value offers several benefits for a balanced diet. Whether homemade or bone broth, it can be a source of valuable nutrients.
- Hydration and Electrolytes: The high water and mineral content (especially in bone broth) helps with hydration, particularly after exercise or during illness.
- Joint Health: The gelatin and collagen released from the bones can aid in repairing connective tissues and supporting joint function.
- Gut Health: The amino acids in bone broth, such as glutamine, can help maintain and heal the gut lining.
- Immune Support: The minerals and amino acids extracted during simmering may contribute to a stronger immune system.
Comparison Table: Turkey Broth Varieties
| Type | Calories (per cup) | Key Nutrients | Factors Affecting Calorie Count |
|---|---|---|---|
| Standard Canned Broth | ~15-20 kcal | Minimal protein (1-2g), trace minerals, often high sodium | Manufacturing process ensures low fat; sodium content is a key consideration. |
| Turkey Bone Broth | ~35-50 kcal | Higher protein (up to 10g), collagen, gelatin, minerals | Longer simmering time extracts more protein and collagen from bones. |
| Homemade Broth | Highly variable | Dependent on ingredients and preparation (bones, fat, veggies) | Skimming fat is crucial for lowering calories; rich broth will have more. |
How to Keep Your Turkey Broth Low in Calories
If weight management is a priority, incorporating low-calorie broth into your diet is a smart move. Studies show that starting a meal with a low-calorie, broth-based soup can help reduce total calorie intake. Here are some tips for keeping your broth lean:
- Skim the fat: Chill homemade broth overnight in the refrigerator. The fat will solidify on top, making it easy to spoon or lift away.
- Choose wisely: Read labels carefully when purchasing store-bought versions and opt for low-sodium or unsalted varieties to better control your intake.
- Add vegetables: Bulk up your broth with fiber-rich vegetables like carrots, celery, and leafy greens. This adds volume, nutrients, and satiating power without adding many calories.
- Control portion sizes: While broth is low-calorie, excessive consumption of high-sodium versions can lead to issues. Stick to sensible serving sizes, especially with store-bought options.
Conclusion
While a definitive answer to how many calories are in turkey broth isn't a single number, it is generally very low and varies based on its type and preparation. Standard store-bought broths typically contain 15 to 20 calories per cup and are a convenient, low-fat way to add flavor to your cooking. For a richer, more nutrient-dense option, bone broth provides more protein and collagen, along with higher calories. Homemade broth offers the most control, allowing you to easily manage fat and sodium content to fit your dietary needs. By understanding these differences, you can effectively incorporate turkey broth into a healthy and balanced diet for both flavor and nutritional benefit. For more general advice on managing calorie intake, you can visit the CDC website.
