The Calorie Density of Bone Marrow
Bone marrow is a concentrated source of energy, primarily from its fat content. A 100-gram portion can contain approximately 785 calories and 84 grams of fat, though this can vary by animal. Around 97% of the calories come from fat and 3% from protein. A more typical serving of one tablespoon (14 grams) contains about 110 calories and 12 grams of fat. This high energy density means it should be consumed in moderation, especially if you are managing your weight. The fat includes a mix of monounsaturated, polyunsaturated, and saturated types.
Beyond Calories: A Nutrient-Rich Profile
Despite being high in calories, bone marrow offers valuable nutrients beyond just energy.
Healthy Fats, Vitamins, and Minerals
Bone marrow contains beneficial fats like omega-3s and conjugated linoleic acid (CLA). It is also a source of fat-soluble vitamins and key micronutrients such as Vitamin B12, Riboflavin (B2), and Iron. Additionally, it provides Vitamin E, collagen, and gelatin.
The Power of Collagen and Other Compounds
Collagen is abundant in bone marrow and supports skin and joint health. Other beneficial compounds include CLA, which may reduce inflammation, adiponectin, linked to improved insulin sensitivity, and glycine, with anti-inflammatory properties.
Health Benefits and Considerations
Consuming bone marrow can offer health benefits, mainly due to its anti-inflammatory effects and support for connective tissues.
- Reduced Inflammation: CLA and glycine may help reduce chronic inflammation.
- Joint and Skin Health: The collagen content can strengthen bones and improve joint and skin health.
- Improved Gut Health: Collagen and gelatin may help repair the gut lining.
Comparison: Bone Marrow vs. Butter
To understand bone marrow's calorie and fat density, comparing it to butter is helpful. Both are high in fat and calories, but bone marrow provides a broader range of nutrients.
| Feature | 100g of Bone Marrow (Beef) | 100g of Butter (Salted) [Search not provided, general knowledge] |
|---|---|---|
| Calories | ~786 kcal | ~717 kcal |
| Total Fat | ~84g | ~81g |
| Protein | ~7g | ~1g |
| Carbohydrates | 0g | 0.1g |
| Cholesterol | ~30mg (for 1oz serving) | ~215mg |
| Vitamin B12 | High percentage RDI | Small amount |
| Other Nutrients | Collagen, CLA, Glycine, Iron, Zinc | Vitamin A, Vitamin D |
How to Incorporate Bone Marrow into a Balanced Diet
Bone marrow can be a flavorful and nutritious addition to meals when consumed in moderation. It can be used to add richness to various dishes.
Here are some ways to prepare bone marrow:
- Roasted and Spread: Roast marrow bones and spread the soft marrow on toast or vegetables.
- Bone Broth: Simmering bones and marrow creates a nutrient-rich broth for sipping or use in cooking.
- Infused Butter: Blend roasted marrow with butter to create a flavorful spread.
- Mixed with Ground Meat: Adding bone marrow to ground meat can enhance flavor and nutrients.
Conclusion
While bone marrow is high in calories and fat, it also offers significant nutritional benefits. It provides healthy fats, essential vitamins like B12, and beneficial compounds such as collagen and CLA that support joint health, reduce inflammation, and aid digestion. Due to its calorie density, bone marrow should be consumed in moderation as part of a balanced diet. It's best viewed as a flavorful and nutritious addition to meals rather than a staple food. Sourcing bones from organic, grass-fed animals is recommended to maximize benefits.
Authoritative Link
For more information on the nutrient profile and health benefits of bone marrow, you can read more at the Healthline article on Bone Marrow Nutrition.
