Is Marrow High in Protein? Unpacking the Nutritional Facts

November 25, 2025 •

4 min read

While often considered a nutrient-dense food, a 14-gram tablespoon of marrow typically contains only about 1 gram of protein. This reveals that, despite its hearty flavor, the answer to "Is marrow high in protein?" is no; it is primarily a source of fat.

Quick Summary

Bone marrow is predominantly a source of fat and calories, not protein, offering significantly less protein per serving than muscle meat. It does contain other valuable nutrients like collagen, healthy fats, and some vitamins.

Key Points

Low Protein Density: A typical tablespoon of marrow contains only about 1 gram of protein, making it a poor choice for a primary protein source.
Primarily Fat: Marrow is extremely high in fat and calories, with one 100g serving of caribou marrow containing around 84g of fat.
Rich in Collagen: Marrow is a great source of collagen, a protein that supports joint function, skin health, and connective tissues.
Contains Healthy Fats: The fats in marrow include monounsaturated fats and CLA, which have been associated with heart health and reduced inflammation.
Different Nutritional Role: Marrow should be viewed as a source of healthy fats and unique nutrients like collagen, rather than a competitor to high-protein muscle meats.
Source of Vitamins and Minerals: It provides vitamins like B12, A, and E, along with minerals such as iron.

What is Bone Marrow?

Bone marrow is the soft, spongy tissue found inside bones. In animals, it is a fatty, flavorful delicacy that has been part of human diets for thousands of years. There are two main types: red marrow and yellow marrow. Red marrow, which decreases with age and is more concentrated in the spine, hip, and thigh bones, contains blood stem cells. Yellow marrow is found in the hollow shafts of long bones and is made up mostly of fat. When consumed, it is the yellow, fatty marrow that is most commonly enjoyed.

The Truth About Marrow's Protein Content

When assessing whether marrow is high in protein, it's crucial to look at its macronutrient breakdown. The short answer is no, it is not a high-protein food. Its rich, oily texture is a result of its very high fat content, which dominates its nutritional profile. A 100-gram serving of caribou bone marrow, for instance, contains about 7 grams of protein but an astonishing 84 grams of fat. For perspective, a 100-gram serving of lean chicken breast contains around 25-30 grams of protein, with significantly less fat. Therefore, relying on marrow to meet your daily protein requirements would be inefficient and add a very high number of calories from fat.

The Role of Collagen

It is true that bone marrow contains protein, but it's important to understand the type of protein. A significant portion is collagen, the most abundant structural protein in the body. Collagen provides numerous health benefits, including supporting skin health and reducing joint pain. However, consuming collagen from marrow is not the same as consuming the complete amino acid profile found in muscle meat. The body breaks down dietary collagen into its constituent amino acids, which it then uses for various functions. The presence of collagen contributes to marrow's overall nutritional value but does not classify it as a powerful source for muscle building in the same vein as high-protein muscle meats.

A Look at Marrow's High Fat Content

As the data indicates, marrow is overwhelmingly a source of fat, and these fats are a key part of its appeal and nutritional benefits.

Healthy Fatty Acids: Marrow contains monounsaturated fats, which are considered heart-healthy. Some types of marrow also contain conjugated linoleic acid (CLA), a type of fat that may help decrease inflammation and support immune function.
Vitamins and Minerals: Beyond its primary fat content, marrow also offers a variety of vitamins and minerals. These include Vitamin B12, riboflavin, iron, and trace amounts of others.
Energy Density: Due to its high fat content, marrow is very calorie-dense. While a small amount can be a flavorful and nutritious addition to a meal, consuming large quantities can easily lead to a significant intake of calories.

Nutritional Comparison: Marrow vs. Muscle Meat

To clearly illustrate the difference in macronutrient composition, here is a comparison table based on typical nutritional values per 100 grams.


Nutrient	Bone Marrow (approx. values)	Lean Muscle Meat (e.g., Chicken Breast)	Primary Role	[Citations]
Protein	~7 g	~30 g	Muscle repair and growth, enzymes
Fat	~84 g	~3 g	Energy, hormone production, vitamin absorption
Calories	~785 kcal	~165 kcal	Energy for bodily functions
Collagen	High concentration	Low concentration	Joint health, skin elasticity, connective tissue
Key Vitamins	B12, E, A, Iron	B12, B6, Zinc, Iron	Immune function, energy, red blood cells

How to Incorporate Marrow into Your Diet

Though not a primary protein source, marrow is still a nutritious and delicious food. Here are several ways to enjoy it:

Roast it: Roasting marrow bones is a classic preparation method. The rich, soft marrow can then be scooped out and spread on toast with a sprinkle of sea salt.
Make bone broth: Simmering bones with marrow for an extended period creates a nutrient-rich broth. The resulting bone broth will be higher in protein, mainly from concentrated collagen.
Enrich sauces and stews: Melted marrow can be stirred into sauces, gravies, and stews to add depth of flavor and a silky texture.
Mix with ground meat: Adding roasted marrow to ground meat for burgers or meatballs can enhance flavor and moisture.

Conclusion: Is Marrow High in Protein?

In conclusion, if you are looking for a food high in protein, marrow is not the ideal choice. Its nutritional profile is dominated by healthy fats and calories. However, that doesn't diminish its value as a nourishing addition to a balanced diet. Marrow offers a unique blend of healthy fats, vitamins, and minerals, particularly collagen, which provides distinct benefits for skin and joints. For muscle growth and repair, stick to lean meats and other traditional protein sources, but don't overlook marrow as a flavorful way to obtain a different set of valuable nutrients.

Learn more about the nutritional composition of bone marrow on Healthline.

Frequently Asked Questions

The protein content of bone marrow is low compared to muscle meat. For example, 100 grams of caribou bone marrow contains approximately 7 grams of protein, while lean muscle meat can have up to 30 grams.

Bone marrow is not a balanced, complete protein source in the same way as muscle meat. While it contains collagen, which is a protein, it lacks the full spectrum of essential amino acids in the concentrations needed for muscle repair and growth.

Marrow and muscle meat offer different benefits. Marrow provides healthy fats, collagen, and specific vitamins, while muscle meat is the superior source of complete protein. The 'healthier' option depends on your specific dietary needs.

Yes, bone marrow is primarily composed of fat. The yellow marrow, which is most often consumed, is made up mostly of fat, giving it its rich, buttery consistency.

Yes, simmering bones to make broth concentrates the collagen and other proteins that leach out of the bones and connective tissues. This can result in a broth with more protein per serving than the marrow itself, especially if the marrow is not consumed directly.

People eat marrow for its rich flavor and high content of healthy fats, including monounsaturated fats and CLA. It also provides other beneficial nutrients like collagen and vitamins.

The collagen protein found in bone marrow supports joint function, promotes skin elasticity and hydration, and helps decrease inflammation. While not a muscle-building protein, it plays a vital role in connective tissue health.