How many calories does 1 cup of bone broth have? Nutrition, Benefits, and Variations

November 3, 2025 •

5 min read

One cup of a typical bone broth has between 30 and 50 calories, though the exact amount can vary significantly based on ingredients and preparation. This low-calorie content, combined with its rich protein profile, is a key reason why bone broth has become a popular addition to a nutritious diet for many people.

Quick Summary

The calorie count of bone broth depends on preparation method, ingredients, and fat content. It is typically low in calories and high in protein, making it beneficial for weight management. Nutritional value, which includes collagen and minerals, depends on simmering time and quality of bones.

Key Points

Low-Calorie Content: A typical 1 cup serving of bone broth contains only 30–50 calories, making it a satiating, low-impact addition to any diet.
High in Protein: Good quality bone broth is rich in protein (8–10+ grams per cup), which helps promote feelings of fullness and supports weight management.
Nutrient-Dependent Variations: The exact calorie count is influenced by factors such as the type of bones used, how long it’s simmered, and whether the fat is removed.
Supports Weight Loss: Its high protein content and low-calorie nature help curb appetite and reduce overall caloric intake.
Promotes Gut Health: Gelatin and amino acids like glutamine aid in repairing the gut lining and improving digestive function.
Boosts Joint Health: Collagen, glucosamine, and chondroitin extracted from bones help protect joints and may reduce symptoms of osteoarthritis.
Benefits Skin, Hair, and Nails: The collagen found in bone broth can support skin elasticity, hydration, and overall appearance.
Source of Minerals: Bone broth provides valuable minerals and electrolytes such as calcium, magnesium, and potassium.

Bone Broth Calorie Breakdown: What Affects the Count?

Understanding exactly how many calories does 1 cup of bone broth have? requires considering several factors, as not all broths are created equal. While many commercial and homemade versions fall into the 30–50 calorie range per cup, variations can occur based on the type of bones used, the cooking time, and the inclusion of other ingredients.

The Impact of Bones and Fat

The primary source of calories in bone broth comes from protein, which is derived from the slow simmering of animal bones and connective tissues. Beef and chicken bones are the most common, and their specific composition, along with the amount of fat rendered during cooking, will influence the final calorie count.

Type of Bones: Broths made with marrow bones can have a slightly higher fat content and thus more calories than those made primarily with knuckle or joint bones.
Fat Removal: A key step for many bone broth recipes is to skim the fat from the top after it has cooled. Leaving this fat intact can significantly increase the calorie count, potentially pushing it into the 50–75 calorie range per cup. A fat-free, properly gelled broth will sit on the lower end of the calorie spectrum, around 30-45 calories.

Cooking Method and Duration

Longer simmering times, typically 12–24 hours for chicken bones and 24+ for beef, are essential for extracting maximum collagen and minerals. This process increases the concentration of protein in the final product. The addition of an acidic ingredient like apple cider vinegar can also help extract more minerals from the bones. Homemade broths, simmered for maximum extraction, often have a richer nutritional profile compared to standard store-bought stocks, which are cooked for less time.

Additional Ingredients

While traditional bone broth is low-carb and primarily protein-based, adding other ingredients can change its nutritional information. Some pre-packaged or homemade recipes include:

Vegetables: While low in calories, vegetables like carrots, celery, and onions are often used to enhance flavor.
Herbs and Spices: These are typically negligible in terms of caloric contribution but add flavor and potentially anti-inflammatory properties.
Added Ingredients: Be cautious of store-bought bone broths that include flavor enhancers, fillers, or added fats, which can increase the total calories and sodium. Always check the nutrition label for transparency.

Comparison: Bone Broth vs. Traditional Broth and Stock


Feature	Bone Broth	Traditional Broth	Stock
Primary Ingredients	Bones, connective tissue, often with an acid and vegetables.	Meat, vegetables, and seasonings.	Bones and meat scraps, vegetables.
Simmer Time	Long (12-48 hours) to extract collagen, gelatin, and minerals.	Short (1-2 hours) for flavor from the meat.	Medium (4-6 hours) for flavor and some gelatin.
Nutrient Density	High in protein, collagen, and minerals due to long simmer.	Lower in protein and nutrients; focused on flavor.	Moderate nutrient density; more gelatin than broth.
Protein per Cup	High, typically 8–10+ grams per cup.	Low, often less than 1 gram per cup.	Low to moderate, depending on ingredients.
Sodium Content	Varies widely, from low to very high depending on brand.	Varies widely based on brand and preparation.	Varies widely based on brand.
Best For...	Sipping, gut health, joint support, weight management.	Light soups, stews, and flavoring dishes.	Soups, sauces, and culinary applications where gelatin is desired.

The Health Benefits Beyond Low Calories

Beyond its low-calorie nature, bone broth offers a number of health advantages that make it a valuable part of a balanced diet. Its nutritional profile, particularly the presence of collagen and amino acids, supports various bodily functions.

Promotes Gut Health: The gelatin and amino acids like glutamine found in bone broth can help repair and seal the gut lining, which is beneficial for conditions like leaky gut syndrome and inflammatory bowel disease.
Supports Joint Health: The collagen, glucosamine, and chondroitin derived from the long simmering process may help protect joints and reduce inflammation, offering relief for those with osteoarthritis.
Aids in Weight Management: The high protein content can increase satiety, helping you feel fuller for longer and reducing overall calorie intake. This makes it an excellent, low-calorie snack or meal addition for those looking to manage their weight.
Enhances Skin and Hair: Collagen is crucial for skin elasticity, hydration, and overall appearance. The collagen in bone broth, once broken down into amino acids by the body, can support healthier skin, hair, and nails.
Provides Minerals and Electrolytes: Bone broth is a natural source of minerals like calcium, magnesium, and potassium, which are important for bone strength, hydration, and muscle function.

Choosing the Best Bone Broth

Not all store-bought bone broths offer the same nutritional benefits as a carefully prepared homemade version. When selecting a commercial product, keep these tips in mind:

Check the Protein Content: Look for a bone broth with at least 8–10 grams of protein per cup, as this indicates it was simmered long enough to extract sufficient collagen and nutrients.
Inspect the Ingredients List: Opt for products with a simple, transparent list of ingredients, such as bones, water, vegetables, and herbs. Avoid brands with added sugars, fillers, flavor enhancers, or artificial ingredients.
Source Matters: High-quality bone broths are made from the bones of organic, grass-fed, or pasture-raised animals. The quality of the animal's diet and life impacts the final nutrient density of the broth.
Consider Sodium: Many pre-packaged broths can be high in sodium. If you are watching your sodium intake, look for reduced-sodium or unsalted varieties.

Conclusion

For those wondering how many calories does 1 cup of bone broth have?, the answer is generally low, ranging from 30 to 50 calories for a typical, fat-skimmed variety. This minimal caloric impact, combined with a significant protein boost and a wealth of beneficial nutrients, makes bone broth a powerful tool for health and nutrition. Whether you make it at home or choose a high-quality store-bought option, incorporating this nutrient-dense beverage into your diet can support weight management, improve joint and gut health, and enhance your overall wellness. By understanding the factors that influence its nutritional content, you can make an informed choice to maximize its benefits. For further reading and dietary advice, reputable sources like the Cleveland Clinic offer extensive information on bone broth health benefits.

Tips for Incorporating Bone Broth into Your Diet

Sip it Warm: Enjoy a warm cup of bone broth in the morning or as a satisfying, low-calorie snack between meals.
Use as a Soup Base: Swap out traditional stock for bone broth to add more protein and nutrients to your soups and stews.
Cook Grains with It: Use bone broth instead of water when cooking rice or quinoa to infuse the grains with a savory flavor and nutritional boost.
Make a Protein-Rich Smoothie: Use chilled, unflavored bone broth as the liquid base for a savory smoothie, especially if using a powdered version.
Create Flavorful Sauces: The gelatin in bone broth makes it an excellent, natural thickener for sauces and gravies..

Frequently Asked Questions

The primary factors are the type of bones used and whether the fat is removed. Broths made with more marrow bones or where the fat is not skimmed will have a higher calorie count.

To reduce the calorie count, simply allow the broth to cool completely in the refrigerator. The fat will solidify on top, and you can easily skim it off before reheating.

Not necessarily, but it depends on the brand. High-quality commercial broths can be very nutritious, but some brands use shortcuts and add fillers. Always check the ingredient list and protein content to ensure you're getting a quality product.

Yes, bone broth can aid in weight loss. It is low in calories but high in protein, which increases satiety and helps reduce overall calorie consumption. This can make it a useful tool for managing weight.

Look for a high protein content (at least 8-10 grams per cup) and a clean ingredient list. Be mindful of sodium levels, as some commercial brands can be very high.

While bone broth is a rich source of protein, collagen, and minerals, it is not a complete nutritional source and should not replace other whole foods. It is a supplement to, not a substitute for, a balanced diet.

Bone broth is simmered the longest (12-48 hours) to extract maximum collagen and nutrients. Stock is simmered for a medium duration (4-6 hours), while traditional broth is simmered for the shortest time (1-2 hours) and primarily uses meat for flavor.