Is grocery store bone broth healthy? Your guide to navigating the aisle

December 15, 2025 •

4 min read

According to the USDA, a typical cup of store-bought beef bone broth contains around 200–400 mg of sodium, which can vary significantly by brand. Understanding these nutritional differences is key when asking, 'is grocery store bone broth healthy?'

Quick Summary

The healthiness of store-bought bone broth hinges on brand quality and ingredients. While convenient, it often contains higher sodium and additives compared to homemade versions. Reading nutrition labels for protein content, avoiding fillers, and choosing options made from quality-sourced bones are crucial for selecting a genuinely beneficial product.

Key Points

Check the Label First: Always read the ingredients and nutrition label of store-bought bone broth to verify its quality, prioritizing low-sodium and high-protein options with minimal additives.
Mind the Sodium: Many commercial bone broths are high in sodium, so check for unsalted or low-sodium varieties, especially if you have high blood pressure.
Choose Quality Sourcing: For maximum nutrients and to avoid contaminants, select products made from bones of organic, grass-fed, or pasture-raised animals.
Homemade is Still Gold: While convenient, store-bought options may not match the collagen and mineral concentration of homemade broth, which is simmered for significantly longer.
Not a Miracle Cure: Bone broth offers solid nutritional support, but it is not a magic bullet for health; it should supplement a balanced diet rather than replace whole foods.
Spot the Fillers: Avoid products with unnecessary additives like yeast extract, gums (xanthan, guar), or 'natural flavors' that can indicate a lower-quality product.
Texture Matters: A truly nutrient-rich bone broth will become gelatinous when chilled, indicating a high collagen content from a long simmer time.

Understanding Bone Broth: Homemade vs. Store-Bought

Traditional bone broth is made by simmering animal bones, joints, and connective tissue in water for an extended period—often 12 to 24 hours or even longer. This lengthy process is what extracts beneficial compounds like collagen, gelatin, and amino acids into the liquid, distinguishing it from standard stock or broth. Homemade versions offer complete control over ingredients, quality, and cook time, making them a consistently nutrient-dense option.

In contrast, store-bought bone broth prioritizes convenience and shelf stability. The quality and nutritional value can differ dramatically between brands. Some companies cut corners with shorter simmer times, adding fillers and flavor enhancers to compensate for a less-robust extraction process. This means a simple carton can range from a highly nutritious superfood to a high-sodium, additive-filled product with limited benefits.

The Potential Perks of Store-Bought Bone Broth

For many, convenience is a significant factor, and a good-quality packaged bone broth can be a useful part of a healthy diet. The potential benefits include:

A Source of Protein and Amino Acids: Many reputable brands offer a decent protein count per serving (often 8–12 grams), with amino acids like glycine that support gut health and collagen production.
Hydration Support: As a liquid, bone broth contributes to daily fluid intake. High-quality versions also contain naturally occurring electrolytes like potassium, sodium, and magnesium, which aid hydration, especially after exercise.
A Low-Calorie, Satiating Snack: The high protein content can promote a feeling of fullness, making it a good choice for weight management or as a satisfying warm beverage.
Digestive Comfort: Sipping warm broth is soothing to the digestive system, and the gelatin may help maintain a healthy gut lining.

Key Health Concerns with Packaged Broths

While not all store-bought bone broths are created equal, there are common pitfalls to watch for:

High Sodium Content: Many commercial broths use high levels of sodium to enhance flavor, potentially exceeding 500mg per serving. This can be a concern for individuals with high blood pressure or those on a sodium-restricted diet. Always compare labels and opt for low-sodium or unsalted varieties.
Hidden Additives and Fillers: Lower-quality products may include fillers and processed ingredients to mimic the taste and texture of traditionally made broth. Be wary of:
- Yeast extract or MSG: Used as a flavor enhancer.
- Gums (guar, xanthan): Used as thickeners to create a rich mouthfeel without sufficient collagen.
- 'Natural flavors': A catch-all term for flavor additives that may not be natural.
- High-fructose corn syrup or other sweeteners.
Variable Nutrient Profile: Scientific evidence suggests that the collagen concentration and mineral content can vary widely and may not be as high as in homemade broth or dedicated supplements. The 'gelatinous' quality when chilled is a good indicator of collagen content; if a refrigerated broth is still watery, it likely has less.

How to Select a Healthy Grocery Store Bone Broth

Making an informed choice requires a quick check of the label. Look for these signs of a high-quality product:

Reading the Nutrition and Ingredients Labels

High Protein Content: Aim for at least 8 grams of protein per cup (250ml) serving. This suggests a longer simmer time and more nutrient extraction.
Low Sodium: Choose options labeled 'low sodium' or 'unsalted' to manage your intake.
Simple Ingredients List: A short, recognizable list is best. Ingredients should include bones, water, vegetables, and herbs—not a long list of additives. The word 'bones' or 'bone broth' should be listed early in the ingredient list.

Prioritizing Quality Sourcing

Organic and Grass-Fed: Opt for products that use bones from organically raised, grass-fed, or pasture-raised animals. This ensures cleaner sourcing, potentially higher nutrient density, and avoids hormones and antibiotics. Look for certifications like USDA Organic.

Comparing Packaging Types: Liquid, Powder, and Frozen

Bone broth comes in various forms, each with pros and cons. Frozen liquid broths often have fewer preservatives and processing steps, making them a very high-quality choice. Shelf-stable cartons and jars are convenient but may undergo additional processing. Powdered versions are highly portable and shelf-stable but might contain different additives or have a slightly altered nutrient profile due to dehydration.

Homemade vs. Store-Bought Bone Broth: A Comparison


Factor	Homemade Bone Broth	Store-Bought Bone Broth
Nutrient Density	High; maximizes extraction from long simmer times.	Variable; depends on brand's simmer time and ingredient quality.
Sodium Control	Full control over sodium levels.	Highly variable; often contains high levels of sodium.
Cost	Very low cost, especially when using leftover bones.	Higher cost for convenience.
Convenience	Low; requires significant time and effort.	High; ready to use immediately.
Ingredient Quality	You choose the exact source and quality of bones and vegetables.	Depends on brand; best options use high-quality, organic ingredients.

The Bottom Line: Is Grocery Store Bone Broth Healthy?

Grocery store bone broth can be a healthy, protein-rich, and hydrating addition to your diet, but it is not a 'miracle cure' for all ailments. The key is to be a discerning consumer. Read labels carefully, prioritizing low-sodium, high-protein options with a simple ingredients list. Seek brands that use high-quality, ethically sourced bones and avoid those with fillers and excess additives. While it may not fully replicate a perfectly simmered homemade version, a good quality store-bought bone broth offers a convenient way to reap some nutritional benefits.

Conclusion

While homemade bone broth offers superior nutrient density and ingredient control, a truly healthy grocery store bone broth is a viable and convenient option. By meticulously checking nutrition labels for low sodium and high protein, prioritizing products made with organic and responsibly sourced bones, and avoiding unnecessary fillers and artificial flavors, you can find a nourishing, packaged version that supports your wellness goals. Remember that bone broth is a supplement, not a cure-all, and is best consumed as part of a balanced diet.

For more in-depth information on bone broth benefits and nutrition, you can consult authoritative resources like the Cleveland Clinic.

Frequently Asked Questions

Look for a high protein count (8g+ per cup), low sodium content, and a simple ingredients list that starts with bones. High-quality broth will often gel when refrigerated.

Many commercial bone broths are high in sodium. You should check the nutrition label and opt for brands labeled 'low sodium' or 'unsalted' to avoid excessive intake.

Store-bought broths offer convenience but may have a lower concentration of nutrients like collagen due to shorter simmer times. Homemade versions allow for complete control over ingredients and cooking duration, generally resulting in a more nutrient-dense product.

Studies on heavy metals in bone broth show mixed results, but potential risks are generally low with reputable brands. High-quality products from organic, responsibly sourced animal bones are recommended, and consuming in moderation is a safe approach.

Bone broth is typically simmered for a longer period (12-24+ hours) to extract more collagen, gelatin, and minerals from the bones. Store-bought stock has a shorter cook time and often has less protein and gelatin.

Bone broth contains amino acids like glycine and glutamine that may help soothe the gut lining. While promising, robust human research is still limited, but it is considered a soothing addition to a gut-friendly diet.

Frozen liquid bone broth is often the healthiest choice, as it is minimally processed. Shelf-stable cartons and powdered broths are convenient but can sometimes contain more additives or be less nutrient-dense than frozen or homemade alternatives.