Is there such a thing as fat free chicken broth? A guide to making and buying a healthier option

November 3, 2025 •

4 min read

While standard homemade chicken broth can contain 3 grams of fat per cup, commercially prepared versions are often made with low-fat recipes. This means that for anyone wondering, "is there such a thing as fat free chicken broth?," the answer is a resounding yes, and achieving it is easier than you might think.

Quick Summary

Fat-free chicken broth is widely available in stores and simple to prepare at home by chilling and skimming off the solidified fat. It serves as a low-calorie, flavorful base for various dishes, making it a valuable staple for weight management and healthy cooking.

Key Points

Fat-Free Exists: Yes, fat-free chicken broth is widely available in stores and can be made at home by removing the fat after cooking.
Homemade Method: To create your own, chill homemade broth overnight in the refrigerator, which causes the fat to solidify on top for easy removal.
Store-Bought Convenience: Many brands, including Kroger and College Inn, sell pre-made cartons and cans specifically labeled as fat-free or 99% fat-free.
Lower Calorie Count: Fat-free broth contains fewer calories than regular broth, making it a good choice for those managing weight or on a low-fat diet.
Versatile Ingredient: It is excellent for adding savory flavor to soups, stews, rice, and sauces without the extra fat.
Read Labels: When buying, check the nutritional information for sodium content, as even fat-free broths can be high in salt.

Yes, fat-free chicken broth exists

Many people are curious about whether they can find or make a chicken broth without the added fat, especially when managing their nutritional intake. The good news is that fat-free chicken broth is not only real but also a common product you can find in most grocery stores and easily create in your own kitchen. The primary methods for achieving a broth with no fat are either to remove it after cooking or to opt for a product where the fat has already been skimmed. This allows for all the savory flavor without the caloric density of the rendered chicken fat.

Homemade versus store-bought fat-free broth

Choosing between making your own fat-free chicken broth and buying it depends on your priorities for flavor, convenience, and control over ingredients. Each option offers distinct advantages and disadvantages.

The DIY approach: Making your own fat-free broth

Creating your own broth at home gives you complete control over the ingredients, including the amount of sodium and any herbs and spices. The process is straightforward, with the fat-removal stage being the key step to making it fat-free. After simmering a chicken carcass with vegetables and herbs, you simply strain the broth and chill it. The cold temperature causes the fat to rise to the surface and solidify into a "fat cap," which can then be easily lifted off and discarded.

Method for chilling and skimming:
1. Allow the strained broth to cool slightly at room temperature.
2. Pour the broth into shallow containers to help it cool faster.
3. Refrigerate for at least 6 to 8 hours, or until a solid layer of fat forms on top.
4. Use a large spoon to scrape off the hardened fat and discard it.
5. For extra clarity, strain the skimmed broth through a fine-mesh sieve lined with cheesecloth.

The convenience of store-bought fat-free broth

For those who lack the time or inclination to make broth from scratch, a wide variety of store-bought fat-free and low-sodium options are available. Brands like Swanson, Kroger, and College Inn offer specifically labeled fat-free products, sometimes including organic or low-sodium varieties. When purchasing, it is important to check the nutritional label, as some products claiming to be "99% fat-free" may still contain a small amount of fat. Store-bought broths are often less gelatinous and rich in flavor than homemade versions, but they provide a consistent and convenient base for countless recipes.

Comparison table: Homemade vs. store-bought fat-free broth


Feature	Homemade Fat-Free Broth	Store-Bought Fat-Free Broth
Preparation	Requires simmering, straining, chilling, and skimming.	No preparation required; ready to use out of the package.
Flavor Control	Complete control over ingredients, allowing for custom flavor profiles.	Pre-made flavor profile; can vary significantly by brand.
Nutritional Content	Can be controlled precisely; sodium and fat content can be minimized.	Fat-free is guaranteed, but sodium levels can still be high; must check the label carefully.
Convenience	Time-intensive; requires planning and multi-step process.	Maximum convenience; perfect for last-minute meal prep.
Cost	Often more economical, especially when using leftover chicken parts.	Higher cost per serving than homemade.
Texture	Can be richer and more gelatinous due to extracted collagen.	Thinner and clearer; can sometimes lack the body of homemade broth.

The nutritional advantage of fat-free broth

Removing the fat from chicken broth offers a significant nutritional advantage, particularly for those monitoring their calorie and fat intake. While chicken fat does carry some flavor, it is also calorie-dense. By eliminating it, you produce a liquid that is very low in calories but still retains many of the beneficial nutrients extracted from the chicken and vegetables.

For instance, a cup of standard chicken broth may contain around 15 calories and 1 gram of total fat, with about 10 calories coming from that fat. In contrast, a cup of commercially available fat-free chicken broth can contain as few as 5 calories and 0 grams of total fat, according to Essential Everyday's product information. This difference is especially beneficial for diets that require low-calorie options or for individuals seeking to create a substantial calorie deficit for weight loss.

Moreover, fat-free broth remains a good source of hydration and contains trace amounts of protein and minerals. For those focusing on lean proteins and complex carbohydrates, it is an excellent liquid base that adds flavor without unnecessary calories.

How to incorporate fat-free broth into your diet

Fat-free chicken broth is a versatile ingredient that can enhance the flavor of many dishes without adding fat. Its light, savory profile makes it suitable for a range of cooking applications.

Uses for fat-free broth:

Clear Soups: As a base for clear and light soups, like classic chicken noodle soup or a refreshing vegetable soup.
Cooking Grains: Use it instead of water to cook rice, quinoa, or couscous for a richer, more complex flavor profile.
Sauces and Gravies: It can be used to deglaze a pan or as the liquid base for sauces, reducing the need for fatty oils or butter.
Steaming Vegetables: Add a splash of broth to the steaming water to infuse vegetables with extra flavor.
Stews and Casseroles: It adds moisture and savory depth to slow-cooked dishes.
Hydration: For those on a liquid diet or recovering from illness, a warm cup of fat-free broth is a comforting and hydrating option.

The verdict: Is there such a thing as fat free chicken broth?

Yes, fat-free chicken broth is a completely attainable and beneficial ingredient for anyone focused on nutrition and healthy cooking. Whether you choose to make your own by chilling and skimming or opt for one of the many convenient store-bought options, you can enjoy all the rich flavor of chicken broth without the fat. By incorporating this low-calorie, nutrient-rich liquid into your meals, you can enhance the taste of your dishes while supporting a healthier diet.

For more information on the nutritional composition of homemade chicken broth compared to store-bought options, reputable resources like Consumer Reports can provide valuable insights(https://www.consumerreports.org/soups-broths/chicken-broth-vs-stock-nutritional-information-swanson/).

Frequently Asked Questions

To confirm a store-bought broth is fat-free, look for labeling that explicitly states "fat-free" or "99% fat-free" on the packaging. Always check the nutrition facts panel to ensure the total fat per serving is 0 grams.

Yes, fat-free chicken broth is very low in calories, which can help create a calorie deficit necessary for weight loss. It provides flavor and hydration without adding significant fat or calories.

The simplest method is to refrigerate your finished broth overnight. The fat will rise to the surface and harden, forming a solid cap that you can easily lift off with a spoon.

Yes, you can skim fat from hot broth, but it's more challenging. Use a ladle or a metal spoon to skim the liquid fat from the surface. Some chefs use an ice-filled ladle to help the fat congeal on contact.

While chicken fat does contribute a certain richness to broth, removing it doesn't eliminate the fundamental flavor. The savory taste comes from the chicken meat, bones, and vegetables, so the broth will still be flavorful, just lighter.

The main difference lies in the ingredients and preparation. Broth is typically made with more meat, while stock is cooked longer with more bones, which releases collagen and can create a richer, thicker texture. However, both can be made fat-free by skimming.

Yes, a fat separator is an effective kitchen tool for this. The separator is a pitcher with a spout at the bottom; you pour the broth in, wait for the fat to rise, and then pour off the fat-free liquid from the bottom.