Is It Healthy to Have Chicken Broth Every Day? Balancing Benefits and Risks

October 28, 2025 •

5 min read

According to the World Health Organization, many people consume more than double the recommended daily salt intake, a significant concern when evaluating the healthiness of a daily diet including chicken broth. While often lauded for its soothing qualities, the question, 'Is it healthy to have chicken broth every day?', hinges on factors such as its preparation, sourcing, and your individual health needs.

Quick Summary

This article explores the health implications of daily chicken broth consumption, discussing its nutritional benefits like hydration and protein, as well as potential risks such as high sodium and heavy metal contamination. It provides a guide to choosing or making healthy broth and fitting it into a balanced diet.

Key Points

Homemade is best: Making your own broth gives you full control over sodium content and ingredient quality, mitigating risks associated with commercial products.
Check sodium levels: Many store-bought broths contain excessive sodium; opting for low-sodium versions is crucial for managing blood pressure and kidney health.
Bone broth offers more nutrients: Longer cooking times for bone broth extract more collagen and amino acids, potentially offering more benefits for gut and joint health than standard broth.
Watch for histamine intolerance: Individuals with sensitivities may react to the high histamine content in long-simmered bone broth; shorter cooking times or opting for regular broth might be better.
Balance is key: Daily broth is best viewed as a supplement to a balanced diet and not a replacement for whole foods. Ensure you are also consuming a variety of fruits, vegetables, and other proteins.
Mind your source: Choosing high-quality, ethically raised chickens for your broth can help reduce potential exposure to heavy metals like lead.

The Nutritional Profile of Chicken Broth

At its core, chicken broth is a savory, water-based liquid that can offer various nutrients depending on how it's made. The primary distinction lies between standard chicken broth, which is typically simmered for a shorter time with more meat scraps, and chicken bone broth, cooked for much longer to extract more compounds from the bones. A cup of bone broth can contain more protein than a standard broth, but both can be excellent for hydration and contain electrolytes like sodium and potassium. The nutritional content is highly dependent on the ingredients and cooking duration. Homemade versions allow for complete control over salt and other additions, unlike many store-bought options that are laden with preservatives and excessive sodium.

What's in your broth?

Protein: A quality bone broth can offer a decent amount of protein per serving, which aids muscle maintenance and can promote a feeling of fullness.
Hydration: Because it is mostly water, broth is a simple and effective way to help meet your daily fluid needs, especially after sweating.
Electrolytes: It can contain essential electrolytes such as sodium and potassium, which are important for nerve and muscle function and maintaining fluid balance.
Collagen/Gelatin: Long-simmered bone broth is rich in collagen, which breaks down into gelatin, contributing to a thicker texture and providing amino acids.

Potential Benefits of Daily Chicken Broth Consumption

For many, having a daily cup of chicken broth can be a simple, warm, and comforting ritual. Beyond the comfort factor, it may offer several health advantages when prepared correctly.

Supports Immune Function

Chicken soup has long been a go-to remedy for colds, and some research supports its traditional use. Studies have shown that chicken broth can increase nasal mucus velocity and may have a mild anti-inflammatory effect, which could help ease upper respiratory tract infection symptoms. While not a cure, its hydrating properties and potential immune-boosting compounds make it a good addition during illness or for general immune support.

Aids Digestion and Gut Health

Bone broth is especially touted for its benefits to digestive health. The gelatin derived from cooking bones can help soothe and heal the lining of the digestive tract. Amino acids like glutamine and glycine found in bone broth have anti-inflammatory properties that may combat inflammation associated with issues like 'leaky gut' and help maintain the integrity of intestinal walls.

Promotes Joint and Skin Health

The collagen found in bone broth contains amino acids that serve as the building blocks for your body's own collagen. While your digestive system breaks down collagen into amino acids rather than absorbing it whole, these amino acids can support the repair of connective tissues. Regular consumption is often associated with improved joint health, skin elasticity, and stronger hair and nails.

Potential Risks of Daily Chicken Broth Consumption

While there are definite upsides, consuming chicken broth daily is not without potential downsides. Awareness of these risks is crucial for long-term health.

High Sodium Content

This is perhaps the most significant risk associated with regular intake, especially with commercially produced broths. Many store-bought broths contain very high levels of sodium to enhance flavor and preserve shelf life. Excessive sodium can lead to high blood pressure, fluid retention, and kidney strain. For those watching their sodium intake, homemade or low-sodium options are essential.

Heavy Metal Contamination

There have been concerns raised regarding heavy metal contamination, specifically lead, in bone broth. Since bones can store heavy metals from the environment, long cooking times could potentially release these into the broth. While some studies found increased levels of lead in bone broth, other research has concluded that lead levels are minimal. Sourcing high-quality, ethically raised chickens is an important step to mitigate this risk.

Histamine Intolerance

Individuals with histamine intolerance or Mast Cell Activation Syndrome may react negatively to long-simmered bone broth. The extended cooking process can cause histidine to convert to histamine, leading to symptoms like flushing, headaches, and increased heart rate in sensitive individuals. Short-cooked meat broths or regular chicken broths may be better tolerated in these cases.

Chicken Broth vs. Bone Broth: A Quick Comparison


Feature	Standard Chicken Broth	Chicken Bone Broth
Primary Ingredients	Chicken meat, vegetables, herbs	Chicken bones (often with connective tissue)
Simmer Time	Short (1-2 hours)	Long (4-24+ hours)
Texture	Lighter, thinner	Richer, thicker (due to gelatin)
Nutritional Density	Moderate (more dependent on meat)	Higher (more protein, minerals, collagen)
Sodium	Often high in commercial versions	Varies; can be high if store-bought
Potential Risks	High sodium in commercial versions	High sodium, potential for lead/histamine issues

How to Make a Healthy Daily Habit of Chicken Broth

To ensure your daily chicken broth habit is healthy, consider the following approach:

Opt for homemade: The most effective way to control sodium and guarantee ingredient quality is to make your own broth. A simple recipe involves simmering chicken parts, vegetables like carrots, celery, and onions, herbs, and water.
Go low-sodium: If you prefer store-bought, always choose low-sodium varieties and check the nutrition labels. Some broths can contain over 450 mg of sodium per cup, which is about 20% of the recommended daily limit.
Source ethically: For bone broth, sourcing bones from pasture-raised or organic chickens can help minimize the risk of heavy metal exposure.
Balance intake: Treat your daily broth as a dietary supplement, not a meal replacement. It can be a great way to start your day or a comforting snack, but it shouldn't overshadow a balanced intake of whole foods, fruits, and vegetables.
Listen to your body: Pay attention to how your body reacts. If you experience digestive issues, headaches, or flushing, it could indicate histamine sensitivity, and you might need to reduce or alter your intake.

Conclusion

So, is it healthy to have chicken broth every day? For most healthy individuals, yes, especially when it is a homemade or low-sodium version. Consuming a quality chicken broth daily can offer benefits like improved hydration, a gentle protein boost, and potential support for the immune system and gut health. However, this habit requires careful consideration of the source and preparation methods to avoid the risks of high sodium intake, and for some, histamine intolerance. By choosing a low-sodium, ethically sourced, and appropriate type of broth, you can safely integrate this nourishing liquid into your daily routine.

[Reference link to Mayo Clinic low sodium chicken stock recipe: https://www.mayoclinic.org/healthy-lifestyle/recipes/easy-chicken-stock/rcp-20049897]

Frequently Asked Questions

Yes, if you consume commercial chicken broth high in sodium every day, it can significantly increase your sodium intake, which is a major risk factor for developing high blood pressure.

Bone broth is often more nutrient-dense due to longer simmering times that extract more protein, collagen, and minerals from the bones. However, for individuals with histamine intolerance, regular broth may be a safer choice.

Chicken broth can help with colds by promoting hydration, which is important for recovery. Some studies also suggest it may have a mild anti-inflammatory effect that can help relieve upper respiratory tract infection symptoms.

Some studies have raised concerns about lead contamination in bone broth, as bones can store heavy metals. However, other studies have found lead levels to be low, and sourcing high-quality, organic chickens can help minimize this risk.

The best way to reduce sodium is to make your own broth at home using fresh, whole ingredients and controlling the amount of salt you add. If buying store-bought, always choose low-sodium or unsalted varieties.

Bone broth is rich in compounds like collagen, glucosamine, and chondroitin, which are believed to support joint health. While studies supporting direct benefits are limited, consuming the amino acids can support the body's connective tissues.

You can sip a warm cup of broth in the morning or as a snack. It can also be used as a base for soups, stews, and sauces. Consistency is key, but tailoring the amount to your needs and listening to your body is important.