Is Chicken Stock Actually Good for You? The Nutritional Benefits Explained

January 14, 2026 •

4 min read

Chicken stock has long been considered a soothing remedy, but is chicken stock actually good for you, or is this belief just folklore? The simmering process extracts valuable nutrients, vitamins, and minerals. These offer a range of health advantages, making it a kitchen and wellness staple.

Quick Summary

This guide examines the health benefits and nutritional value of homemade versus store-bought chicken stock, including its potential role in gut health, hydration, joint support, and immune function.

Key Points

Homemade vs. Store-bought: Homemade chicken stock, simmered with bones and vegetables, is far more nutrient-dense, with higher levels of collagen and lower sodium, than most store-bought options.
Supports Gut Health: The gelatin and amino acids like glutamine in stock are crucial for maintaining the gut lining and improving digestion.
Protects Joints: Collagen, which breaks down into gelatin during cooking, is excellent for supporting joint health and protecting against wear and tear.
Boosts Hydration: Stock contains water and electrolytes, such as potassium and sodium, which aid in hydration, particularly when recovering from illness.
Reduces Inflammation: Some studies suggest that compounds in chicken stock can help reduce inflammation by inhibiting the migration of inflammatory cells in the respiratory system.
Aids in Weight Management: Its high protein and gelatin content can help you feel full, potentially assisting with weight loss efforts.
Enhances Immune Function: The vitamins, minerals, and amino acids support overall immune function, making it a traditional remedy for colds and flu.

The Essential Nutrients in Chicken Stock

Chicken stock is a nutrient-rich liquid created by simmering chicken bones, meat scraps, and vegetables for an extended period. This process pulls out various beneficial substances that make it a healthful addition to your diet. The key components include:

Amino Acids: Stock is a source of amino acids such as glycine, proline, and glutamine. Glycine supports digestive health and promotes better sleep, while glutamine helps maintain the intestinal barrier.
Collagen and Gelatin: Simmering bones releases collagen, which breaks down into gelatin. This gives stock its characteristic gelatinous texture when chilled and is beneficial for joint protection and skin health.
Minerals and Electrolytes: Depending on the ingredients, stock can provide essential minerals like potassium, magnesium, and calcium, which are crucial for hydration and other bodily functions.

Homemade vs. Store-Bought: Nutritional Differences

While all chicken stock provides some benefits, the nutritional profile can vary significantly between homemade and store-bought versions. Homemade stock gives you full control over ingredients and simmering time, which maximizes the extraction of nutrients. Store-bought stocks, especially concentrated cubes or powders, often contain high levels of sodium and artificial additives.


Feature	Homemade Chicken Stock	Store-Bought Chicken Stock
Sodium Content	Low to moderate, fully controlled by the cook.	Often very high due to added salt and preservatives.
Nutrient Density	High, with concentrated vitamins, minerals, amino acids, and collagen from bones and vegetables.	Variable; can be low if not slow-simmered. Less bioavailable nutrients.
Collagen/Gelatin	High, resulting in a jiggly, gelatinous consistency when chilled.	Often very low or non-existent, leading to a watery liquid.
Additives	None, relying on natural ingredients for flavor.	May contain added sugars, flavor enhancers, and preservatives.
Flavor Profile	Rich, deep, and complex, depending on the ingredients and simmer time.	Can be one-dimensional and overly salty.

Health Benefits of Chicken Stock Consumption

Regularly incorporating homemade, low-sodium chicken stock into your diet can support several aspects of your health:

Enhances Hydration: The fluid and electrolytes in stock help the body stay hydrated, which is particularly beneficial when you are sick with a fever.
Supports Digestive Health: The gelatin and amino acids, especially glutamine, in stock are known to help support the gut lining and aid digestion. This can be particularly helpful for those with conditions like leaky gut or irritable bowel syndrome.
Aids in Joint Protection: The gelatin and collagen in stock provide the building blocks for connective tissues like ligaments and cartilage. This can help protect joints from wear and tear.
Reduces Inflammation: Research suggests that chicken soup may possess anti-inflammatory properties by inhibiting the migration of inflammatory cells. The amino acids and other compounds may help reduce inflammation in the respiratory system and other parts of the body.
May Aid in Weight Management: As a filling, low-calorie liquid, stock can help promote a feeling of fullness, potentially reducing overall calorie intake.
Boosts Immune Function: The vitamins, minerals, and amino acids found in stock provide nourishment that supports the immune system, helping the body fight off illness.

Potential Drawbacks and Considerations

While beneficial, it's important to be mindful of a few factors. Store-bought stocks are often laden with high levels of sodium, which can be a concern for individuals with high blood pressure or those managing their sodium intake. The health benefits are also most potent in a high-quality, long-simmered homemade stock or a certified bone broth, which typically contains higher levels of collagen and nutrients than standard chicken stock.

Conclusion: The Final Verdict

So, is chicken stock actually good for you? The answer is a resounding yes, with an important caveat. A high-quality, homemade chicken stock, rich in collagen, amino acids, and minerals from a long simmer, offers significant health benefits for your gut, joints, and immune system. However, standard store-bought versions may be less nutrient-dense and carry high sodium levels that can negate some of the positive effects. For maximum health benefits, making your own stock or seeking out a quality bone broth is the best option. It is a nourishing liquid that not only adds depth of flavor to your cooking but also provides measurable nutritional and therapeutic value.

How to Maximize the Health Benefits of Your Stock

For those looking to supercharge their homemade stock, here are a few tips:

Use bones with connective tissue. Chicken feet, necks, and backs are excellent for extracting more collagen.
Add vegetables. Including carrots, onions, and celery provides extra vitamins, minerals, and flavor.
Simmer for a long time. A longer simmer, especially for a bone broth, can extract more nutrients. Aim for several hours.
Include apple cider vinegar. A splash of apple cider vinegar can help draw minerals out of the bones and into the liquid.

By following these practices, you can create a truly beneficial and flavorful stock that far surpasses most store-bought alternatives.

Resources

Medical News Today: What is the difference between stock and broth?
Everyday Health: Bone Broth vs. Chicken Broth: Which Is Healthier?
The Holistic Chef: Chicken Stock from Scratch
Food Network: Which is Healthier, Stock or Broth?
Sean Burgess Fitness: Healthy Chicken Stock

Frequently Asked Questions

Generally, homemade chicken stock is considered healthier than homemade chicken broth because the longer simmering time with bones and connective tissues extracts more collagen, minerals, and amino acids. However, homemade broth can still be very nutritious. Many store-bought broths are lower in calories but often higher in sodium than store-bought stock.

Yes, especially homemade chicken stock made from simmering bones and connective tissues for an extended period. This process releases collagen, which turns into gelatin as it cools. You can tell your stock is rich in collagen if it sets into a jiggly, gelatinous consistency in the refrigerator.

Store-bought chicken stock can be a convenient option but is often less healthy than homemade versions due to potential high sodium content, additives, and a lower concentration of nutrients like collagen. Always check the label for sodium levels and ingredients.

Drinking warm chicken stock when sick can help with hydration, soothe a sore throat, and act as a natural decongestant due to the steam. It also provides easily digestible nutrients and electrolytes that support the immune system and help with recovery.

Yes, the gelatin and collagen extracted from simmering bones can contribute to joint health. These components are the building blocks of cartilage and ligaments, and consuming them may help protect joints and reduce age-related pain.

The best way to control sodium is to make your own stock, but if using a store-bought version, opt for low-sodium or reduced-sodium varieties. This allows you to add a controlled amount of salt to your recipes as needed.

As a low-calorie, hydrating, and protein-rich liquid, stock can help promote satiety and reduce overall calorie intake. The gelatin in stock can contribute to feeling full, which can support weight management efforts over time.