Understanding the Calories in Bone Broth
Bone broth is a traditional staple, lauded for its potential health benefits, which range from gut health support to joint health. However, a common question among those mindful of their calorie intake is, "is bone broth have calories?" The short answer is yes, but the specific amount depends heavily on several factors, including the type of bones used, the simmering time, and whether fat is removed. Generally, a standard 8-ounce (about 250ml) serving contains between 30 and 60 calories, making it a very low-calorie beverage or soup base.
The Macronutrients That Contribute to Calories
The calories in bone broth primarily come from its protein and fat content. Unlike regular stock, which is often cooked for a shorter period, bone broth is simmered for a longer duration, extracting more protein in the form of gelatin and collagen. The fat content can also vary significantly based on whether the 'fat cap' is skimmed off after cooling.
- Protein: This is a major source of calories in bone broth. A typical cup can contain between 8 and 10 grams of protein, often in the form of gelatin and collagen, which supports satiety.
- Fat: The presence of fat, particularly from marrow, adds to the calorie count. Leaving the fat intact will increase the overall calories, while skimming it off will reduce them.
- Carbohydrates: Bone broth generally contains very few to no carbohydrates, unless vegetables are added during the simmering process, which will contribute a small number of carbs and extra flavor.
Homemade vs. Store-Bought: The Calorie Difference
The nutritional profile of bone broth can differ greatly depending on whether it is made at home or purchased from a store. This is particularly true for its caloric content.
- Homemade Broth: When made at home, you have complete control over the ingredients and process. Removing the fat layer that forms on top after cooling will result in a lower-calorie broth. The bone-to-water ratio also impacts the concentration of nutrients and, therefore, the calories per serving.
- Store-Bought Broth: The nutritional information on store-bought broth packaging can vary widely between brands. Always check the label. Some commercial brands may have additives, flavorings, or higher sodium content that can affect the overall calorie count.
How to Create Your Own Low-Calorie Bone Broth
For those aiming to keep calories low, making your own bone broth is the best way to control the content. A simple, low-calorie method involves:
- Gathering high-quality bones (chicken, beef, or pork).
- Placing them in a large pot with water and a splash of apple cider vinegar.
- Simmering for 12-24 hours.
- After simmering, strain the broth and let it cool completely.
- Once cooled, a solid fat layer will form on top. Skim this fat cap off and discard it to significantly reduce the calories.
Comparison Table: Bone Broth vs. Regular Broth
| Feature | Bone Broth | Regular Broth | Difference |
|---|---|---|---|
| Calories (per 8oz) | 30-60 calories | 10-30 calories | Bone broth is generally higher in calories. |
| Protein | Higher (8-10g per cup) | Lower (1-3g per cup) | Bone broth has significantly more protein. |
| Collagen/Gelatin | High content | Minimal to none | High content provides more satiety and benefits. |
| Simmer Time | Long (12-24+ hours) | Short (1-2 hours) | Longer time extracts more nutrients from bones. |
| Satiety | High, due to gelatin and protein | Low | More filling due to high protein. |
Potential Role in Weight Management
Because bone broth is high in protein and relatively low in calories, it can be a valuable tool for weight management. The high protein and gelatin content promote a feeling of fullness, or satiety, which can help reduce overall calorie consumption. Sipping on a warm mug of bone broth between meals can curb hunger pangs without a significant caloric impact. For a heartier option, adding vegetables and lean protein can create a more substantial, yet still low-calorie, meal.
Gut Health and Digestive Support
Bone broth is also known for its gut-soothing properties. It contains beneficial amino acids like glycine, proline, and glutamine, which support digestive health. For individuals with a sensitive gut, a gentle, low-calorie meal or beverage like bone broth can be easier to digest than other foods. These amino acids may help maintain the integrity of the gut lining.
Risks and Considerations
While bone broth is largely considered safe and healthy, there are a few points to consider. Some studies have raised concerns about lead content in bone broth, though the evidence is not conclusive. Additionally, store-bought broths can be very high in sodium, which is a concern for those with high blood pressure. Checking labels and opting for low-sodium or homemade versions is recommended. For more information on making your own bone broth, you can consult resources like The Kitchn's tutorial on the process.
Conclusion
In summary, bone broth does have calories, but it remains a low-calorie, nutrient-dense food. The exact number of calories can range from 30 to 60 per cup and is influenced by the cooking method and ingredients. For a lower-calorie option, homemade broth with the fat skimmed off is ideal. Its high protein content makes it a satisfying addition to any diet, especially for weight management, while also offering potential benefits for gut health and joint support.
