What Makes a Bone Broth Truly Healthy?
The healthiest bone broths are simmered low and slow for extended periods to extract maximum nutrients from the bones. The quality of these starting ingredients—such as bones, vegetables, and herbs—is a primary differentiator between brands. High-quality broths should contain a significant amount of collagen, protein, and essential minerals like calcium, magnesium, and phosphorus. Conversely, a less healthy broth might contain cheap fillers, high sodium, and unnatural flavorings.
Critical Factors for Choosing the Healthiest Bone Broth
When evaluating a store-bought bone broth, consider these key nutritional and quality indicators:
- Sourcing of Bones: The source of the bones is crucial. Look for broths made from grass-fed beef, pasture-raised chicken, or free-range animals. These animals are typically healthier and are not treated with hormones or antibiotics, which can contaminate the broth.
- Simple, Clean Ingredients: The ingredient list should be short and straightforward. Healthy broths use real, whole foods like bones, water, vegetables, and herbs. Avoid brands that list "natural flavors," extracts, or high amounts of sugar or yeast. Some high-quality brands even list the types of bones used, such as knuckles, feet, and marrow, indicating a more traditional, nutrient-dense recipe.
- High Protein and Collagen Content: Quality bone broth should have a high protein count, typically 8-12 grams or more per serving. A high collagen content, often indicated by the broth gelling when chilled, is another sign of a well-made product.
- Low Sodium Content: Many commercial broths are loaded with salt. Aim for a product with a lower sodium count, preferably under 300 mg per cup. This allows you to control the saltiness yourself when cooking.
- Digestive Sensitivity Considerations: For those with sensitive stomachs or specific dietary needs, some brands offer specialty options. For example, Gourmend Foods provides certified low-FODMAP broths, using gut-friendly alternatives to high-FODMAP ingredients like onions and garlic.
Popular Bone Broth Brands Compared
Here is a look at some of the most recommended brands and how they stack up on key health metrics.
| Brand | Source of Bones | Form | Noted for | Considerations |
|---|---|---|---|---|
| Bluebird Provisions | Pasture-raised Chicken / Grass-fed Beef | Powder | Highest protein (12g+) & lowest sodium | Powdered form might not be for everyone |
| Kettle & Fire | Organic, Grass-fed Beef, Free-range Chicken | Shelf-Stable | Versatile, great flavor, widely available | Some varieties may have higher sodium |
| Bonafide Provisions | Organic, Free-range Chicken | Frozen | Gelation when chilled (sign of collagen) | Needs freezer space, must thaw to use |
| Brodo | Organic Chicken, Turkey, Grass-fed Beef | Shelf-Stable / Frozen | Chef-created, excellent taste, clean ingredients | Higher price point than mass-market options |
| FOND | Organic, Regeneratively-sourced | Glass Jar | Unique, botanically-enriched flavors | Can be one of the priciest options |
| Pacific Foods | Organic, Chicken / Beef | Shelf-Stable | Budget-friendly, low-sodium options available | Flavor can be milder, texture often thinner |
Different Types of Bone Broth
Liquid Broths (Shelf-Stable and Frozen)
Most people are familiar with liquid bone broth, sold in cartons or pouches. These are convenient for sipping or for use as a cooking base. Shelf-stable options like Kettle & Fire and Brodo are heat-treated and vacuum-sealed for long storage, while frozen versions like Bonafide Provisions offer a fresher profile but require freezer space.
Powdered Broths and Concentrates
Powdered and concentrated bone broths offer the most convenience and a much longer shelf life. They are ideal for travel or for those who want a quick, protein-rich drink. Brands like Bluebird Provisions and Bare Bones offer popular powdered options. However, some might find the texture less appealing than liquid broth, with potential issues with dissolving fully.
Making Your Own vs. Buying
For ultimate control over ingredients, sodium, and sourcing, making your own bone broth at home is the healthiest option. A simple recipe involves simmering quality bones, vegetables, and apple cider vinegar for many hours. This can be a time-consuming process, so for many, purchasing a high-quality pre-made broth is a convenient and still very healthy choice.
How to Choose the Right Broth for Your Goals
- For Gut Health: Look for slow-simmered broths with high gelatin and collagen content. Beef bone broth is often cited for its gut-healing benefits, though chicken also offers advantages. For sensitive guts, certified low-FODMAP options like Gourmend Foods are ideal.
- For Joints: The glucosamine and chondroitin derived from joint bones and cartilage are key for joint health. Opt for beef broths made with knuckle and joint bones for a higher concentration of these beneficial compounds.
- For General Wellness: A good all-purpose broth should have a clean, simple ingredient list, decent protein, and be low in sodium. The shelf-stable options are great for pantry stocking, while frozen options offer a fresher taste.
Conclusion
Determining what is the healthiest bone broth I can buy ultimately depends on a few key factors, with the primary ones being the quality of the ingredients and the lack of additives. By prioritizing broths made from high-quality sourced bones and clean ingredients, and paying attention to protein and sodium levels, you can make an informed choice. Brands like Bluebird Provisions, Kettle & Fire, Bonafide Provisions, and Brodo offer excellent, high-quality options, but always check the label to ensure it aligns with your specific dietary needs and health goals.
