How many calories in a cup of pork broth and other nutritional facts

Research suggests that a standard cup of store-bought pork broth contains approximately 31 calories, but this can vary widely depending on the brand and preparation. Understanding how many calories in a cup of pork broth can help you manage your dietary intake, whether for weight management or general health.

Quick Summary

This article explores the average calorie count for a cup of pork broth, detailing how factors like fat content and preparation method influence its nutritional profile. It provides a comprehensive breakdown of macronutrients, compares pork broth to other popular broths, and offers guidance on how to make a healthier, lower-calorie version at home.

Key Points

• Average Calories: A standard cup of store-bought pork broth contains approximately 31 calories, while homemade varieties can range widely from 15 to 75 calories.

• Fat Content is Key: The most significant factor influencing calorie count is the fat. Skimming the fat layer from chilled broth can drastically reduce calories for a leaner product.

• Bone Broth vs. Broth: A bone broth, simmered longer, extracts more protein and nutrients, potentially increasing calories compared to a basic broth. A defatted bone broth can still be low-calorie.

• Nutrient-Dense: Pork bone broth is rich in protein, collagen, and minerals like potassium, calcium, and phosphorus, which benefit gut health, skin, and bones.

• Supports Weight Management: With its low-calorie and high-protein profile, pork broth promotes satiety, curbing appetite and aiding in weight loss efforts.

• Homemade Control: Making broth at home allows for total control over ingredients, fat content, and sodium levels, resulting in a cleaner, more customized product.

Understanding the Calories in Pork Broth

The caloric content of a cup of pork broth is influenced by several factors, including the amount of fat and simmering time. While commercial pork broth typically contains around 30 calories per cup, homemade versions can range from 15 to 75 calories. Bone broth, simmered longer to extract more collagen and nutrients, may have a higher calorie and protein count than standard broth.

Factors Influencing Calorie Count

Key elements that affect the calorie count include:

• Fat Content: The primary variable. Skimming fat from chilled broth significantly reduces calories.
• Type of Bones Used: Affects fat and protein levels.
• Additives and Ingredients: Can slightly increase calories in store-bought options.
• Simmering Time: Longer simmering for bone broth extracts more nutrients, potentially increasing calories.

A Comparison of Broth Nutrition

Comparing pork broth to other common broths provides context for its nutritional value.

Nutrient	Pork Broth (Average)	Chicken Broth (Average)	Beef Broth (Average)
Calories	31 kcal	29 kcal	40 kcal
Protein	4.7 g	3 g	8-10 g (Bone Broth)
Total Fat	0.2 g	0.5 g	0.5 g
Sodium	475 mg	600-900 mg	450 mg
Collagen	Very high (Bone Broth)	High (Bone Broth)	Very high (Bone Broth)

Pork broth offers a comparable calorie count to chicken and beef broth, with pork bone broth being notable for its high collagen content.

Making Your Own Low-Calorie Pork Broth

Making low-calorie pork broth at home involves a few key steps:

1. Prepare Bones: Roasting bones can enhance flavor. Parboil and skim bones to remove impurities.
2. Simmer: Cover rinsed bones with cold water, add vegetables and aromatics, and a splash of apple cider vinegar. Simmer gently for 4-24 hours, depending on desired richness.
3. Cool and Skim: Strain the broth and cool completely. Refrigerate overnight to solidify fat for easy removal, creating a low-calorie result.
4. Store: Store in airtight containers in the refrigerator or freezer.

Health Benefits of Pork Broth

Pork broth, especially bone broth from quality bones, offers several health benefits.

Nutrient and Collagen Richness

Pork bone broth is high in protein, collagen, and amino acids like glycine and glutamine. It also contains minerals such as potassium, calcium, and phosphorus, which are extracted from the bones. Collagen supports skin health, while minerals contribute to bone strength.

Supporting Gut Health and Weight Loss

The gelatin in bone broth is known to help repair the gut lining. Its high protein content can promote satiety, which may assist with weight loss by reducing overall calorie intake. Amino acids may also support metabolism.

Conclusion

Pork broth is a low-calorie option that can be a nutritious part of your diet. While commercial versions average around 31 calories, homemade broth's calorie count depends largely on fat content and preparation. By making broth at home and removing fat, you can create a low-calorie, nutrient-rich liquid that offers protein, collagen, and minerals, supporting gut health and potentially aiding weight management. For further details on bone broth benefits, refer to resources like the Cleveland Clinic.

Frequently Asked Questions

Does skimming the fat from pork broth reduce calories?

Yes, absolutely. Skimming the layer of solidified fat from chilled broth is the most effective way to reduce its overall calorie and fat content significantly.

Is pork bone broth higher in calories than regular pork broth?

Yes, typically. The longer simmering time for bone broth extracts more protein and nutrients, which can result in a slightly higher calorie count compared to a basic, shorter-simmered pork broth. However, if you skim the fat, the difference can be minimized.

Is pork broth good for weight loss?

Yes, pork broth can be an excellent tool for weight loss. It is low in calories but can be high in protein, helping you feel full and satisfied and curbing cravings.

How do homemade and store-bought pork broths compare in calories?

The calories can vary. Commercial broths are typically standardized (around 31 calories), but homemade versions offer control. By carefully skimming the fat, homemade broth can be made even lower in calories than some store-bought options.

What nutrients are in pork broth besides calories?

Besides calories, pork broth contains protein, trace amounts of fat and carbohydrates, and important minerals like potassium, calcium, and phosphorus. Homemade bone broths are particularly rich in collagen and beneficial amino acids.

Can I use pork broth in place of chicken broth?

Yes, pork broth is a suitable and flavorful substitute for chicken broth in many recipes. They have similar flavor profiles, though pork broth can be slightly richer.

What's the difference between pork stock and pork broth?

Pork stock is typically made by simmering bones and vegetables for a shorter time and has less body. Pork bone broth (a type of broth) is simmered for a much longer period (up to 24 hours), extracting more collagen, protein, and minerals.