Is drinking homemade chicken broth good for you? The complete nutritional breakdown

October 21, 2025 •

4 min read

For centuries, homemade chicken soup has been a staple remedy for colds and flu, but what about the broth alone? Is drinking homemade chicken broth good for you, or is its reputation merely a myth rooted in tradition? This article explores the nutritional science behind this comforting elixir and whether it deserves a regular place in your wellness routine.

Quick Summary

Homemade chicken broth can be a nutrient-dense addition to a healthy diet, offering benefits for gut and joint health, hydration, and immune support due to its content of minerals, collagen, and amino acids. It is often superior to store-bought versions but should be consumed in moderation.

Key Points

Rich in Nutrients: Homemade chicken broth is a bioavailable source of minerals, collagen, and amino acids, surpassing most store-bought options in nutritional value.
Supports Gut and Joint Health: Gelatin and amino acids in the broth can help repair the gut lining, while collagen, glucosamine, and chondroitin support cartilage and joint function.
Enhances Hydration: It is an excellent source of fluids and electrolytes like potassium and magnesium, making it ideal for recovery from illness or exercise.
Aids Immune Response: The combination of nutrients and anti-inflammatory properties can help support the immune system and provide comfort during illness.
Minimize Risks with Moderation: While potential risks like heavy metal leaching and high histamine levels are generally low, consuming homemade broth in moderation and using high-quality ingredients is recommended.
Superior to Store-Bought: Homemade broth allows for full control over ingredients and sodium, resulting in a more nutritious and flavorful product without additives.

The Nutritional Powerhouse: What's in Homemade Broth?

Homemade chicken broth, especially a properly made bone broth, is a far cry from the store-bought, high-sodium alternatives. The long, slow simmering process draws out a variety of beneficial nutrients from the bones, connective tissues, and vegetables. This creates a nutrient-dense liquid that is easy for the body to absorb.

Key Nutrients in Homemade Broth:

Collagen and Gelatin: The simmering of bones and connective tissues breaks down collagen into gelatin. Gelatin is believed to support the integrity of the intestinal lining and may help repair damage.
Amino Acids: Broth is a natural source of amino acids such as glycine, proline, and glutamine. These are the building blocks of protein and play roles in tissue repair, reducing inflammation, and fueling intestinal cells.
Minerals: A well-made broth can provide bioavailable minerals like calcium, magnesium, phosphorus, and potassium, which are important for bone health, muscle function, and hydration.
Glucosamine and Chondroitin: These compounds, also released from connective tissues during cooking, are popular supplements for supporting cartilage and easing joint pain.

How Homemade Chicken Broth Benefits Your Health

Drinking homemade chicken broth can contribute positively to several aspects of your health:

Supports Gut Health: The gelatin in broth can help repair and protect the gut lining, which is beneficial for those with digestive issues like leaky gut syndrome, irritable bowel syndrome, or inflammatory bowel disease. Glycine and glutamine further support digestive function.
Promotes Joint Health: The presence of collagen, glucosamine, and chondroitin can support cartilage and reduce joint pain and inflammation, particularly for individuals with arthritis.
Boosts Hydration and Electrolytes: As a fluid containing electrolytes like potassium, sodium, and magnesium, homemade broth is an effective way to replenish fluids and minerals, especially during illness or after a workout. The warmth also helps soothe a sore throat and clear congestion when you're sick.
Fights Inflammation: Amino acids like glycine and arginine possess anti-inflammatory properties that can help reduce inflammation throughout the body.
Aids Weight Management: While not a miracle cure, the protein content can promote satiety, helping you feel fuller for longer. As a low-calorie, nutrient-dense beverage, it can be a satisfying snack.
Strengthens Immune System: The nutrients extracted from the bones and meat can support a healthy immune system. The gut-healing properties also contribute, as a significant portion of immune cells reside in the gut.

Homemade vs. Store-Bought: A Nutritional Comparison

While store-bought broth offers convenience, homemade versions generally offer a higher nutritional value and greater control over ingredients. The long simmering process for homemade broth extracts more nutrients than the short cooking time used for most commercial products.


Feature	Homemade Chicken Broth	Store-Bought Chicken Broth
Nutrient Density	Significantly higher, especially for minerals, collagen, and amino acids.	Lower, can vary widely based on brand and processing.
Sodium Content	Fully customizable and can be made low-sodium.	Often very high in sodium; low-sodium options are available but may compromise flavor.
Additives	None; contains only natural ingredients.	May contain added preservatives, artificial flavors, and MSG.
Flavor Profile	Rich, deep, complex flavor derived from long simmering.	Often mild and less complex due to shorter cook times and processing.
Texture	Gels when chilled due to high gelatin content.	Typically remains liquid when chilled due to low gelatin content.

Maximizing the Benefits of Your Homemade Broth

To ensure your broth is as nutritious as possible, follow these tips:

Use Quality Ingredients: Start with bones and connective tissues from pasture-raised or organic chickens. Include vegetables like onions, carrots, and celery for added flavor and nutrients.
Add Apple Cider Vinegar: A tablespoon of apple cider vinegar added to the pot before simmering helps pull minerals from the bones into the liquid.
Simmer for a Long Time: A longer simmering time (e.g., 12-24 hours) at a low heat is key to extracting maximum nutrients. This allows the collagen to break down into gelatin and release more minerals.
Skim the Fat: Once the broth has cooled, refrigerate it. The fat will rise and solidify on top, making it easy to skim off. This is recommended by some for a lighter mouthfeel.

Potential Risks and How to Mitigate Them

While generally safe, there are a few considerations to keep in mind:

Heavy Metals: Some studies have raised concerns about heavy metals like lead leaching from bones into broth. However, the levels found are typically low, and experts advise against overconsumption. Using bones from healthy, pasture-raised animals may also help.
Histamine Intolerance: Long-simmered bone broths can be high in histamine, which may cause symptoms like headaches or digestive issues in sensitive individuals. If you experience adverse effects, reduce your intake or simmer for a shorter duration.
Sodium: While homemade broth allows you to control sodium, it's easy to add too much salt. For individuals with high blood pressure, controlling sodium intake is crucial.

Conclusion: The Verdict on Your Homemade Elixir

In conclusion, drinking homemade chicken broth is, for many, a healthy and nourishing practice. It is rich in vitamins, minerals, and proteins that can support gut, joint, and immune health, and is an excellent aid for hydration. The benefits often surpass those of store-bought versions due to higher nutrient density and lack of artificial additives. However, it's not a magical cure-all and should be consumed in moderation as part of a balanced diet. For those looking to support their overall wellness with a warm, comforting beverage, homemade chicken broth is an excellent choice.

For more detailed nutritional information on ingredients, you can explore trusted resources such as The Nutrition Source from Harvard University, which offers guidance on collagen and its dietary sources.

Frequently Asked Questions

True chicken broth is typically made by simmering meat and bones for a shorter period, while bone broth is made primarily from bones and connective tissue simmered for a much longer time, often resulting in a richer, more gelatinous, and nutrient-dense liquid.

Yes, homemade chicken broth is low in calories and the protein from the gelatin can help you feel full, potentially reducing overall calorie intake. However, it is not a complete meal and should not be used as a replacement for a balanced diet.

Absolutely. The warmth of the broth can soothe a sore throat and its steam can act as a natural decongestant. It also provides fluids and electrolytes to keep you hydrated, which is crucial during illness.

Small studies have indicated low levels of heavy metals in bone broths due to extraction from bones. However, the amounts are typically minimal and well below safety standards. For caution, use high-quality, organic chicken bones and consume in moderation.

Homemade chicken broth can be refrigerated for 3 to 4 days or frozen for up to 3 months. When chilled, it may gel due to the high gelatin content, which is normal and indicates a nutrient-rich broth.

Yes, using leftover roasted chicken bones is an excellent way to make homemade broth. The pre-roasted bones often contribute a deeper, richer flavor to the final product.

For maximum nutritional value, simmer the broth for a longer duration (12-24 hours) using high-quality bones and connective tissues. Adding a splash of apple cider vinegar can help extract more minerals from the bones.

Individuals sensitive to histamines may experience adverse reactions like headaches, as long-simmered broths can be high in this compound. Also, those on a low-sodium diet should be careful with salt levels.