What Broth Has the Most Amount of Protein? Unveiling the Top Contenders

November 22, 2025 •

5 min read

According to nutritional experts, bone broth can contain up to 10 grams or more of protein per cup, significantly more than regular stock. For those wondering what broth has the most amount of protein, the answer lies in understanding the difference between standard and bone broths and the variables that influence their nutritional density. This article explores the science behind protein in broths, comparing the protein content of popular varieties and providing tips for maximizing your homemade brew.

Quick Summary

Bone broth is the clear winner for protein content, with chicken bone broth often having a slight edge over beef. The amount varies based on the bone-to-water ratio, simmer time, and ingredients. Collagen is the primary protein source, contributing to joint and skin health, but additional protein can be added through ingredients like chicken feet or lean meat.

Key Points

Bone Broth is the Highest in Protein: Bone broth consistently contains the most protein, significantly more than standard broth or stock.
Chicken Often Edges Out Beef: Certain chicken bone broths, especially those made with feet, can have slightly higher protein content than beef varieties.
Protein from Collagen: The protein in bone broth primarily comes from collagen, extracted through a long simmering process.
Longer Simmer Time is Key: Simmering bones for 12-24 hours extracts more protein and gelatin, increasing the nutritional value.
Look for High Bone-to-Water Ratio: Commercial or homemade broths with a higher bone concentration will yield more protein per serving.
Additional Nutrients: Besides protein, bone broth offers important amino acids and minerals that support gut, joint, and bone health.
Low Calorie, High Satiety: The high protein and low-calorie nature of bone broth makes it a satisfying drink that can aid in weight management.

The Surprising Truth About Broth vs. Bone Broth

Many people use the terms broth, stock, and bone broth interchangeably, but they differ significantly in their ingredients, preparation, and nutritional profile. Regular broth is typically made from simmering meat and vegetables for a short period, resulting in a light, flavorful liquid with minimal protein content—often only 1 to 3 grams per serving. Stock is prepared by simmering bones, meat scraps, and vegetables for a longer duration, yielding a richer liquid with a slightly higher protein and gelatin content than broth.

Bone broth, however, is the clear heavyweight champion when it comes to protein. It is made by simmering animal bones, often with connective tissues, for a much longer period, sometimes 12 to 24 hours or more. This extended simmering time is crucial for extracting collagen and other nutrients from the bones, which then break down into protein-rich gelatin that gives bone broth its characteristic thickness and nutritional density. This process can yield a broth with 8 to 20 grams of protein per cup, depending on the specific ingredients and preparation.

Chicken vs. Beef vs. Fish: Which Bone Broth is Best?

When comparing different types of bone broth, the protein content can vary. While all bone broths are good sources of collagen protein, some varieties may contain slightly more or offer unique benefits.

Chicken Bone Broth

Some commercially available chicken bone broths have been shown to contain slightly more protein than their beef counterparts. This can be attributed to the type of bones used. For example, adding chicken feet can significantly increase the collagen content, leading to a higher protein and more gelatinous broth. Chicken bone broth is also noted for being rich in Type II collagen, which is beneficial for joints and cartilage.

Beef Bone Broth

Beef bone broth, made from denser beef bones, often contains a higher concentration of minerals such as calcium and magnesium compared to chicken. While its overall protein content per serving may be slightly lower than chicken broth, beef bone broth is often richer in Type I and Type III collagen, which support gut and skin health. The flavor profile is also richer and more robust, making it ideal for stews and gravies.

Fish Broth

While less common as a dedicated protein source, fish broth (or fumet) is a lighter option. Simmered for a much shorter time, fish broth contains protein but in much smaller quantities than bone broth. It's often used for delicate seafood dishes where a robust flavor is not desired. To increase its protein, one would need to use fish heads and spines in a more extended process, creating a "fish bone broth", but it still likely won't rival the protein levels of poultry or beef bone broth.

Comparison Table: Broth Protein Content


Broth Type	Typical Simmer Time	Primary Protein Source	Protein Range (per 8oz/250ml)	Notes
Standard Broth	1-2 hours	Meat/Vegetables	1-3 grams	Light flavor, low protein.
Stock	3-4 hours	Meat & Bones	4-6 grams	Thicker than broth, more protein.
Homemade Chicken Bone Broth	12-24 hours	Collagen from Bones, Feet	8-12+ grams	Often highest in overall protein.
Homemade Beef Bone Broth	12-24 hours	Collagen from Bones	8-10 grams	Richer flavor, often higher in minerals.
Vegan Mushroom Broth	Varies	Mushrooms, Vegetables	5 grams (for some brands)	Lower protein, but plant-based alternative.

How to Maximize Protein in Your Broth

Whether you’re making your own broth or purchasing it, there are several ways to ensure you’re getting the most protein possible:

Longer Simmer Time: The longer you simmer the bones, the more collagen and other proteins are extracted. Many experts recommend simmering bone broth for at least 12 hours for maximum benefit.
Add Extra Collagen Sources: For homemade broth, incorporating collagen-rich parts like chicken feet or marrow bones can dramatically boost protein and gelatin content.
Higher Bone-to-Water Ratio: Using more bones relative to the amount of water will result in a more concentrated, protein-dense broth.
Choose a High-Quality Brand: If buying store-bought, always check the nutrition label. Some brands specifically market their high protein content, and reputable companies list their protein per serving.
Supplement with Powder: For a quick boost, especially for athletes, adding a scoop of unflavored hydrolyzed collagen or bone broth protein powder to your broth can increase the protein significantly.
Incorporate Lean Meat: Adding lean, cooked meat like shredded chicken or turkey directly to your broth after simmering is a simple way to increase its overall protein count.

Beyond the Protein: The Benefits of Bone Broth

While high protein content is a significant draw, bone broth offers a host of other potential health benefits that contribute to its popularity. The amino acids extracted during the long cooking process, such as glycine and glutamine, have been linked to improved gut health and reduced inflammation. The gelatin provides a soothing effect on the digestive tract. Furthermore, the minerals pulled from the bones, including calcium, magnesium, and phosphorus, can support bone health. The combination of protein and hydration makes bone broth a satiating, low-calorie beverage that can assist with weight management. For many, it's not just about the protein but the comprehensive nutritional profile that a quality bone broth provides.

Conclusion: The Final Verdict on High-Protein Broth

For anyone looking for the most amount of protein in a broth, bone broth is the unequivocal choice, with chicken bone broth often leading the pack due to its potential for higher protein content from collagen-rich parts like feet. Regular meat broths are far less protein-dense, making bone broth the superior option for a protein boost. Whether homemade or store-bought, focusing on a high bone-to-water ratio and extended simmering time is key. Beyond just protein, bone broth delivers a host of valuable nutrients for gut, joint, and overall wellness. It's a flavorful and nutritious way to enhance your diet, and its versatility in cooking makes it an easy addition to any meal plan.

Check out more about the nutritional science behind broth and collagen from the Harvard T.H. Chan School of Public Health.

Sources

Harvard Health Publishing: Savoring the benefits of bone broth: Worth a taste?
WebMD: Bone Broth: Health Benefits, Nutrients, & Side Effects
EatingWell: What Happens to Your Body When You Drink Bone Broth Every Day
Verywell Health: Bone Broth Benefits
Bluebird Provisions Blog: What's The Best Bone Broth: Chicken vs. Beef
Grass Run Farms Blog: Beef Bone Broth Provides Protein Without Carbs

Frequently Asked Questions

Neither standard beef nor chicken broth contains a significant amount of protein. Both are typically low in protein, with only 1-3 grams per serving, whereas bone broth is the real protein powerhouse.

Bone broth is the highest in protein due to its long simmer time, extracting collagen from bones. Stock is richer than broth and has more protein and gelatin, while standard broth has the least.

Yes, you can increase your broth's protein content by adding shredded lean meat, beans, lentils, or a scoop of unflavored bone broth protein powder.

The collagen in bone broth is a natural form derived from simmering bones. It differs from isolated protein powders like whey, which have a different amino acid profile and may be absorbed differently by the body.

High-protein bone broth should gel or become thick when refrigerated due to the high concentration of gelatin (broken-down collagen). You can also check the nutrition label for the protein content, aiming for at least 8 grams per 250ml serving.

For chicken, using feet in addition to other bones significantly increases collagen and protein. For beef, dense bones like marrow bones are excellent. A high bone-to-water ratio is always recommended.

No, bone broth is not a complete protein because it is low in certain essential amino acids, such as tryptophan. However, it is an excellent source of collagen protein and contains beneficial amino acids like glycine and proline.