Is Bone Broth High in Cholesterol? A Complete Guide to the Facts

December 27, 2025 •

4 min read

While many believe bone broth is high in fat, a typical one-cup serving of well-prepared chicken bone broth contains as little as 4 to 10 mg of cholesterol. This guide explores the facts surrounding bone broth and cholesterol, separating myth from reality for a heart-healthy diet.

Quick Summary

Bone broth's cholesterol content is generally low to moderate, with preparation methods significantly impacting its overall fat profile. Factors like bone type and skimming the fat are key to managing its content and fitting it into a heart-healthy eating plan.

Key Points

Cholesterol Levels: Bone broth is generally low to moderate in cholesterol, with typical servings containing less than 10 mg.
Preparation Matters: To minimize fat and cholesterol, make homemade broth using lean bones and skim the solidified fat from the chilled liquid.
Focus on Saturated Fat: Saturated fat, not dietary cholesterol, is the primary dietary factor affecting blood cholesterol levels.
Heart-Healthy Diet: Bone broth can be a beneficial part of a heart-healthy diet when prepared to be low in fat and sodium.
Nutrient Density: The key health benefits of bone broth come from its protein, collagen, and mineral content, which support joint, gut, and heart health.
Check Labels for Sodium: Store-bought bone broths can contain high levels of sodium, which is important to monitor for heart health.

Understanding Cholesterol in Food

Cholesterol is a waxy, fat-like substance found in your blood and produced by your liver. There are two main types: HDL ('good' cholesterol) and LDL ('bad' cholesterol). Historically, dietary cholesterol—the cholesterol found in food—was thought to be the primary cause of high blood cholesterol. However, modern understanding has shifted, and experts now widely agree that saturated and trans fats have a much greater impact on raising LDL cholesterol levels than the cholesterol consumed directly from food.

Bone broth's nutritional profile is therefore best evaluated by looking at its saturated fat content, which is where proper preparation becomes critical.

Cholesterol and Fat Content in Bone Broth

The cholesterol content in bone broth is generally not a concern for most people and is considered moderate to low. A homemade chicken bone broth can have around 10 mg of cholesterol per serving, and store-bought versions often contain even less. The total fat and saturated fat content depend heavily on the type of bones used and the preparation method.

Homemade vs. Store-Bought Broth

There is a notable difference between homemade and store-bought broths. Homemade bone broth, especially when made from meaty bones and skin, can have more fat. However, this is easy to control. One of the best methods for reducing fat is to refrigerate the finished broth, allowing the fat to rise and solidify on the surface. This layer can then be easily scraped off and discarded before reheating. In contrast, some store-bought broths, while often lower in fat, can be high in sodium, making it essential to check nutrition labels, especially for heart health.

Impact of Saturated Fat

As mentioned, saturated fat is the more important factor for blood cholesterol levels. Chicken bone broth, in particular, is noted for being low in saturated fat, especially if the fat layer is removed. A one-cup serving can contain as little as 0.3 grams of saturated fat, which is a very small amount compared to daily recommendations.

How to Prepare Low-Cholesterol Bone Broth

Making your own bone broth is the best way to control both the fat and sodium content. Follow these steps for a heart-healthy version:

Choose Lean Bones: Use bones from leaner animals, like chicken or turkey, and remove as much skin and fat as possible before roasting.
Skim the Fat: After simmering, strain the broth and chill it overnight in the refrigerator. The fat will solidify on top, making it easy to spoon off and discard.
Add Flavor, Not Fat: Enhance the flavor with herbs, spices, and vegetables like onions, carrots, and celery instead of relying on fatty ingredients.
Control Sodium: Do not add salt during cooking. Add a small amount to taste just before serving to manage your sodium intake.

Comparison: Bone Broth vs. Stock

Though the terms are often used interchangeably, there are important nutritional and preparation differences between bone broth and stock.


Feature	Bone Broth	Stock
Primary Goal	Nutrient extraction for health benefits.	Flavor base for cooking.
Ingredients	Bones with connective tissues, cartilage, marrow.	Meat scraps, bones, and vegetables.
Cook Time	Long simmering time (12–48 hours) to break down collagen.	Shorter cook time (2–6 hours).
Collagen/Gelatin	High concentration, resulting in a gel-like texture when chilled.	Lower concentration, less gelatinous.
Protein	Higher protein content (often 9–20g per cup).	Lower protein content (often 1–6g per cup).

Bone Broth's Potential Heart Health Benefits

Beyond its low cholesterol content, bone broth offers several nutritional components that may support cardiovascular health.

Amino Acids: It's a rich source of glycine, an amino acid with known anti-inflammatory properties that can help protect blood vessels.
Chondroitin: This compound, also found in bone broth, is suggested to play a role in improving cholesterol levels and cardiovascular health.
Nutrient Support: The presence of minerals like calcium and magnesium further contributes to overall heart function.

Combining bone broth with a balanced, heart-healthy diet is key. Incorporating plant-based foods, lean proteins, and plenty of fiber can work synergistically with the nutrients found in bone broth to support your health.

Conclusion: The Bottom Line on Bone Broth and Cholesterol

In conclusion, bone broth is not inherently high in cholesterol. With proper preparation, specifically by using lean bones and skimming the solidified fat layer, it can be a very low-fat and low-cholesterol addition to your diet. The potential health benefits, particularly from its amino acids and minerals, make it a valuable component of a heart-healthy lifestyle, especially when paired with a balanced diet rich in vegetables, fiber, and unsaturated fats. For those concerned about cholesterol, prioritizing a healthy overall diet and lifestyle, including regular exercise and managing saturated fat intake, remains the most effective strategy.

For more information on dietary management for heart health, you can visit the Heart Foundation website.

Frequently Asked Questions

Beef bone broth may contain slightly more cholesterol and fat than chicken, but the difference is typically not significant. The preparation method, including skimming the fat, is more important for controlling the final fat content.

Drinking well-prepared bone broth is unlikely to significantly increase your LDL cholesterol. Saturated fats are the primary dietary drivers of high LDL, and low-fat bone broth contains minimal saturated fat.

To reduce fat and cholesterol, use lean bones, simmer for the recommended time, and then refrigerate the broth until the fat rises and solidifies. Scrape off and discard the hardened fat layer before using.

For most healthy individuals, the moderate amount of dietary cholesterol in bone broth is not a concern for blood cholesterol levels. The focus for heart health should be on reducing saturated and trans fats in your overall diet.

Yes, bone broth contains amino acids like glycine and chondroitin, which have anti-inflammatory properties and may help regulate blood pressure and protect blood vessels. It should be part of a balanced, heart-healthy diet.

Store-bought bone broths can be convenient and are often low in fat. However, they can be high in sodium, so it's important to check the nutrition labels for low-sodium options. Homemade broth offers the most control over ingredients and preparation.

When prepared to be low in fat and sodium, bone broth is a healthy addition to a cholesterol-lowering diet. It offers nutrients and protein without contributing significantly to saturated fat intake.