Is bone broth or bone marrow healthier? A nutritional showdown

December 6, 2025 •

4 min read

While both have ancient roots in nourishing diets, a key difference lies in their macronutrient profiles: bone marrow is predominantly fat, whereas bone broth is a high-protein beverage. To determine whether bone broth or bone marrow is healthier for you, it's essential to understand their distinct nutritional makeup and benefits.

Quick Summary

This nutritional comparison examines the health benefits and differences between bone broth and bone marrow, detailing their respective levels of protein, fat, collagen, vitamins, and minerals to help you make an informed choice for your dietary needs.

Key Points

Nutrient Focus: Bone broth is rich in protein, collagen, and amino acids, while bone marrow is primarily a source of fat and fat-soluble vitamins.
Gut and Joint Health: Both contain beneficial compounds like collagen and glucosamine, which support gut and joint health, though delivery mechanisms differ.
Calorie and Protein Content: Bone broth offers a low-calorie, high-protein option, whereas bone marrow is high in calories and fat with less protein.
Hydration and Recovery: Bone broth provides excellent hydration and is a convenient, nutrient-dense beverage, particularly for recovery after illness or exercise.
Anti-Inflammatory Properties: Both are noted for containing anti-inflammatory compounds, with marrow offering CLA and broth providing amino acids like glycine and glutamine.
Consumption Method: Bone broth is a versatile liquid for sipping or cooking, while bone marrow is a richer, more concentrated food item often roasted and consumed directly.

Bone Broth: The Liquid Elixir

Bone broth is a savory liquid made by simmering animal bones and connective tissue for an extended period, typically 24-48 hours. This long cooking process extracts valuable compounds, including collagen, amino acids, and minerals, into the water. The final product is a nutrient-dense beverage that has gained significant popularity for its purported health benefits.

Nutritional Profile of Bone Broth

Compared to bone marrow, bone broth provides a more balanced macronutrient profile, focusing on protein and minerals. A typical cup of bone broth can contain a significant amount of protein (up to 10-20 grams), primarily in the form of gelatin and hydrolyzed collagen. Its fat content is relatively low, and it is rich in key electrolytes and minerals, including calcium, magnesium, and phosphorus.

Health Benefits of Bone Broth

Joint Health: Bone broth contains glucosamine and chondroitin, compounds that support joint health and may help reduce symptoms of osteoarthritis. The hydrolyzed collagen also contributes to cartilage health.
Gut Health: The gelatin and amino acids, especially glutamine and glycine, found in bone broth are believed to help strengthen the gut lining and reduce inflammation.
Skin, Hair, and Nails: The high collagen content in bone broth is linked to improved skin elasticity and hydration, though research directly on bone broth is limited.
Immune Support: Many of the amino acids and minerals in bone broth, including glycine, support immune function.
Weight Management: As a low-calorie, high-protein drink, bone broth can promote feelings of fullness and help manage weight.

Bone Marrow: The Fatty Core

Bone marrow is the fatty, spongy tissue found in the center of animal bones. For centuries, it has been consumed as a rich, nutrient-dense food. Unlike broth, which is an extraction, bone marrow is consumed directly. Its distinct, rich flavor and creamy texture make it a gourmet delicacy.

Nutritional Profile of Bone Marrow

Bone marrow is primarily composed of fat, making it extremely calorie-dense. A single serving can contain significant amounts of fat and minimal protein. It is an excellent source of fat-soluble vitamins (A, E, K2), B vitamins (B12, riboflavin), and minerals like iron, zinc, and selenium. It also contains small amounts of collagen and other beneficial compounds like conjugated linoleic acid (CLA).

Health Benefits of Bone Marrow

Inflammation Reduction: Compounds like glycine and CLA in bone marrow have powerful anti-inflammatory properties. A study linked adiponectin, a hormone in bone marrow fat, to lower inflammation and improved insulin sensitivity.
Immune Function: The specific nutrients in bone marrow, including certain vitamins and minerals, support overall immune system health.
Joint Function: Similar to broth, the collagen and glucosamine in marrow can contribute to joint health.
Source of Healthy Fats: For those following high-fat diets like Keto, bone marrow offers a concentrated source of healthy fats and calories.

Choosing Your Best Option

Deciding between bone broth and bone marrow depends on your specific nutritional goals and dietary needs. Consider the following points to make the best choice for you.

How to incorporate them into your diet

Bone Broth: Can be sipped on its own as a warm, nourishing beverage, or used as a base for soups, stews, sauces, and cooking grains. It is a versatile liquid for adding nutrients to many meals.
Bone Marrow: Typically roasted and served directly from the bone, or scraped out and used as a spread on toast. It can also be added to sauces or stews to add richness.

Bone Broth vs. Bone Marrow: Comparison Table


Feature	Bone Broth	Bone Marrow
Primary Macronutrient	Protein	Fat
Key Nutrients	Collagen, Gelatin, Amino Acids, Electrolytes (Calcium, Magnesium, Phosphorus)	Fat-Soluble Vitamins (A, E, K2), CLA, Minerals (Iron, Zinc, Selenium)
Consistency	Liquid, sometimes gelatinous when cold	Creamy, fatty, buttery texture
Calorie Density	Low	High
Convenience	Easy to sip, can be store-bought, great for hydration	Requires cooking, more of a special ingredient or meal addition

Conclusion: Which is healthier?

Neither bone broth nor bone marrow is universally 'healthier'; they simply offer different nutritional benefits. The best choice depends on what your body needs. If you are looking for a hydrating, low-calorie source of protein and gut-supporting amino acids, bone broth is the clear winner. Its versatility makes it easy to integrate into a daily routine. If your goal is to increase your intake of healthy fats, calorie density, and specific fat-soluble vitamins, bone marrow is the superior option. For an optimal approach, consider incorporating both into your diet to reap the full spectrum of nutrients they offer.

Sources:

Healthline - Bone Marrow: Nutrition, Benefits, and Food Sources
Medical News Today - The top 6 bone broth benefits
WebMD - Bone Broth: Health Benefits, Nutrients, & Side Effects
BBC Good Food - Top 5 health benefits of bone broth

Frequently Asked Questions

Bone broth typically has a higher concentration of hydrolyzed collagen due to the long simmering process that breaks down bones and connective tissues. While marrow contains collagen, it is not as concentrated as in a well-made broth.

Yes, bone marrow is significantly higher in fat and calories. It is composed of up to 97% fat, whereas bone broth is a low-fat liquid with a high protein content.

Both offer gut health benefits, but for different reasons. The collagen and gelatin in bone broth are highly effective for healing the gut lining, while bone marrow's healthy fats and anti-inflammatory compounds also support intestinal health.

No, their nutrient profiles are distinct. While bone broth extracts minerals, collagen, and amino acids, bone marrow provides a higher concentration of fat-soluble vitamins like A, E, and K2, along with different types of healthy fats.

Your choice depends on your health goals. Choose bone broth if you need a hydrating, low-calorie source of protein for gut and joint support. Choose bone marrow if you need a high-calorie, nutrient-dense source of healthy fats and fat-soluble vitamins.

Yes. While bone marrow contains some protein, bone broth concentrates protein from the bones during simmering, resulting in a much higher protein content per serving.

Bone broth is generally more versatile. It can be used as a liquid base for soups, sauces, stews, or simply sipped on its own. Bone marrow is best used as a rich, flavorful addition to meals.