What Makes a Bone Broth 'Healthy'?
Not all bone broths are created equal. The health benefits attributed to bone broth—such as improved gut health, joint support, and a boost in collagen—are largely dependent on the quality of ingredients and the cooking method. A truly healthy broth is a nutrient-dense liquid, rich in protein, collagen, and minerals, without artificial additives or excessive sodium.
To identify a superior product, look for these critical characteristics:
- Sourcing: The healthiest bone broth comes from healthy animals. Prioritize brands that use organic, grass-fed, and grass-finished beef bones or pasture-raised chicken bones. Bones from conventionally raised animals can contain toxins and antibiotics that you want to avoid.
- Ingredients: The ingredient list should be short and simple. Ideally, it should include only water, bones, organic vegetables, and herbs. Avoid broths with added 'natural flavors,' sweeteners, thickening agents like gums, or excessive salt, which often indicates shortcuts in the manufacturing process.
- Protein Content: A high-quality bone broth should contain a significant amount of protein, typically 8 to 12 grams per cup. A higher protein count is a strong indicator of a proper, long simmering process that effectively extracted nutrients from the bones.
- Sodium Levels: Many store-bought broths are very high in sodium. Look for products with less than 250mg per cup to control your intake and ensure the salt isn't masking a subpar flavor.
- Gelation: When refrigerated, a good bone broth should form a gelatinous, jiggly consistency. This is visual proof of high gelatin and collagen content, which are key for gut and joint health.
- Extraction Method: Traditional slow simmering for 12-24 hours is the best method for nutrient extraction. Ask brands about their cooking time, as some use pressure cooking or concentrates that yield less robust nutritional profiles.
Top Brands for a Healthy Bone Broth
Several brands stand out in the crowded market by prioritizing quality and transparency. Here are a few top contenders:
- Bluebird Provisions: Often cited for its high-quality bone broth powder, Bluebird uses pasture-raised chicken bones and has an exceptionally high protein count (12g per serving) with low sodium (130mg). It contains no fillers and uses a slow-simmering process.
- FOND: This brand is praised for its organic, regenerative sourcing and unique, botanically-infused flavors. FOND is particularly well-suited for those with restrictive diets, including AIP (Autoimmune Protocol), and emphasizes impeccably sourced ingredients.
- Gourmend Foods: A top choice for those with sensitive digestive systems, Gourmend offers certified low-FODMAP broths by avoiding common irritants like onion and garlic. Their products are made with organic, grass-fed bones and simmered for over 16 hours.
- Kettle & Fire: A widely available brand known for its shelf-stable products and variety of flavors. Kettle & Fire uses organic ingredients and grass-fed bones and employs a 20-hour simmering process. While some varieties have higher sodium, their sourcing and manufacturing practices are commendable.
- Bonafide Provisions: This company offers frozen bone broths, ensuring a taste and texture closer to homemade. They use organic, free-range chicken bones and are known for producing a very gelatinous, high-quality broth.
- Brodo: Founded by a chef, Brodo focuses on high-quality, chef-created flavors using traditional simmering methods. They ship nationwide and offer a rich, gelatinous product made with organic and grass-fed ingredients.
Comparison Table: Healthy Bone Broth Brands
| Feature | Bluebird Provisions | Gourmend Foods | FOND | Kettle & Fire | Bonafide Provisions | Brodo |
|---|---|---|---|---|---|---|
| Best For | High protein, low sodium, convenient powder | Sensitive stomachs (low FODMAP), gut health | Unique flavor infusions, specific diets (AIP) | Wide availability, variety of flavors | Closest to homemade (frozen) | Chef-created taste, traditional methods |
| Sourcing | Pasture-raised chicken | USDA Organic, grass-fed | Regenerative, grass-fed | Organic, grass-fed/free-range | Organic, free-range | Organic, grass-fed/pasture-raised |
| Form | Powder | Liquid (glass jars) | Liquid (glass jars) | Shelf-stable cartons | Frozen (pouches) | Shelf-stable pouches |
| Protein | 12g per cup | High (varies) | 10g per cup (Hearth Broth) | 9.5-10g per cup | 10g per cup | 10g per cup |
| Sodium | 130mg per cup | Unsalted option | 375-580mg per cup | Varies, can be higher | 280mg per cup | 375mg per cup |
| Fillers/Additives | None | None | None | None | None | None |
The Verdict: Finding Your Personal 'Healthiest' Broth
The title of 'healthiest' is subjective and depends on your specific dietary needs and preferences. While Bluebird Provisions' low sodium and high protein content make it a top contender for many, Gourmend Foods is unmatched for those with FODMAP sensitivities. For flavor connoisseurs, Brodo and FOND offer gourmet options without compromising quality. The key is to prioritize brands that are transparent about their sourcing, use simple ingredients, and utilize traditional simmering methods. Reading the label and understanding what to look for will empower you to make the best choice for your health. For further insights on how to identify a high-quality product, you can visit the Nourished Kitchen's Guide to Bone Broth.
Conclusion: Making an Informed Choice
When navigating the bone broth aisle, the healthiest options are those that align with traditional preparation methods while offering transparent, high-quality sourcing. By focusing on products made from organic, grass-fed bones, simmered for extended periods, and free from unnecessary fillers, you can ensure you're getting the most nutritious broth possible. Consider your individual health goals—be it gut health, high protein, or low sodium—to select the brand that is truly the healthiest for you.
