What kind of broth can you drink? Your nutritional guide

October 13, 2025 •

4 min read

Bone broth can be a surprisingly potent source of protein, with some brands offering 8 to 10 grams per cup, significantly more than regular broths. Understanding what kind of broth can you drink is key to leveraging these nutritional advantages, whether for hydration, joint support, or digestive wellness.

Quick Summary

This article details various types of broths suitable for sipping, from collagen-rich bone broths to vitamin-packed vegetable and herbal infusions. It covers their distinct nutritional profiles, health benefits, and how to select the best option based on personal dietary goals and preferences.

Key Points

Bone Broth for Joints and Gut: High in collagen and gelatin, bone broth supports joint health and helps heal the gut lining.
Glycine for Sleep: Beef bone broth, rich in the amino acid glycine, can help improve sleep quality and reduce daytime fatigue.
Vegetable Broth for Vitamins: A plant-based broth provides essential vitamins, minerals, and antioxidants, making it a hydrating and detoxifying option.
Watch for Sodium: Store-bought broths, especially conventional varieties, can be very high in sodium; look for low-sodium or unsalted versions, or make your own.
Quality Matters: Opt for bone broth made from high-quality, pasture-raised or organic animal bones to minimize potential contaminants.
Herbal Infusions: Add herbs like ginger, turmeric, or thyme to any broth to enhance flavor and introduce additional anti-inflammatory and immune-boosting properties.

Broth has long been a staple in kitchens worldwide, prized for its ability to add depth of flavor to soups, stews, and other dishes. However, sipping broth on its own has gained popularity as a simple and effective way to consume beneficial nutrients. The best choice for you depends on your dietary needs and goals, as each type offers a unique nutritional profile.

Bone Broth: The Nutrient-Dense Elixir

Made by slowly simmering animal bones and connective tissues for 12 to 24 hours, bone broth is known for being rich in protein, collagen, gelatin, and minerals. The lengthy cooking process extracts these compounds, resulting in a gelatinous liquid when cooled—a sign of its nutrient density.

There are several popular types of bone broth, each with slightly different characteristics and benefits:

Chicken Bone Broth: Often lighter in flavor and more versatile in cooking. It is a good source of Type II collagen, which is beneficial for joint and cartilage health. It also contains more electrolytes, like potassium, magnesium, and phosphorus, than beef broth.
Beef Bone Broth: Known for its rich, hearty flavor, beef bone broth is high in Type I and III collagen, supporting skin elasticity and gut health. It has a higher glycine content than chicken broth, which promotes relaxation and may aid in sleep.
Pork Bone Broth: Common in East Asian cuisine, pork bone broth can be extra gelatinous, especially when made with pig's feet. It provides a hearty base for soups like tonkotsu ramen.
Fish Bone Broth: A lighter option, fish bone broth provides iodine, which can help support thyroid function. It's best cooked for a shorter period on the stovetop rather than a slow cooker.

Benefits of Drinking Bone Broth

Regularly consuming bone broth can offer a range of potential health benefits, although research is still ongoing:

Gut Health: The gelatin and amino acids like glutamine in bone broth help support the gut lining and reduce inflammation. This can be particularly helpful for those with digestive issues like leaky gut syndrome.
Joint Support: Collagen, which breaks down into gelatin during cooking, provides the building blocks for maintaining healthy cartilage, tendons, and ligaments. This may help protect joints and reduce pain associated with conditions like osteoarthritis.
Improved Sleep: Glycine, a prominent amino acid in bone broth, has been shown to improve sleep quality and reduce daytime fatigue. A warm mug of beef bone broth before bed may promote more restful sleep.
Weight Management: The high protein content can promote satiety, helping you feel full for longer and manage calorie intake.
Hydration: The high water content and electrolytes found in broth help replenish fluids and maintain hydration, especially after exercise or during illness.

Vegetable Broth: The Plant-Based Alternative

For those who follow a vegetarian or vegan diet, or simply prefer a lighter option, vegetable broth is an excellent choice. Made by simmering a variety of vegetables and herbs, it offers a different set of nutritional benefits.

Benefits of Drinking Vegetable Broth

Rich in Vitamins and Minerals: The nutrients in vegetable broth depend on the ingredients used, but can include vitamins A, C, E, and K, as well as minerals like potassium, calcium, and magnesium.
Antioxidant Properties: Vegetables contain antioxidants that help protect your cells from damage caused by free radicals. Turmeric and garlic, for instance, offer anti-inflammatory benefits.
Hydrating and Detoxifying: With high water content, vegetable broth is excellent for hydration and supports the body's natural detoxification processes.
Customizable: You can easily tailor vegetable broth by adding different vegetables, herbs, and spices to match your taste and target specific health goals.

Comparison Table: Bone Broth vs. Vegetable Broth


Feature	Bone Broth	Vegetable Broth
Primary Source	Animal bones, connective tissues, and marrow	Vegetables, herbs, and spices
Collagen/Protein	High in collagen, gelatin, and protein (approx. 8-10g/cup)	Contains no collagen; much lower protein content (approx. 0.5-1g/cup)
Flavor Profile	Rich, savory, and full-bodied	Lighter, cleaner, and can be customized
Key Nutrients	Amino acids (glycine, glutamine), calcium, magnesium, phosphorus	Vitamins (A, C, K), antioxidants, potassium
Best For	Gut healing, joint support, boosting protein, satiety	Plant-based diets, hydration, vitamin intake, detoxification

How to Drink and Choose Broth

For many, the simplest way to enjoy broth is to heat it in a mug and sip it like a cup of tea. It can be a comforting start to the day, a midday snack, or a soothing evening ritual. For those with digestive sensitivities, drinking bone broth on an empty stomach in the morning may offer enhanced benefits.

Whether you choose store-bought or homemade broth, here are a few tips:

Check the Label: Pay close attention to sodium content, especially in packaged broths, and look for varieties with organic, pasture-raised, or grass-fed ingredients to minimize exposure to heavy metals or hormones.
DIY Broth: Making your own broth gives you complete control over ingredients and sodium levels. The "wobble test"—seeing if your cooled bone broth gels—is a good indicator of high collagen content.
Flavor Boosts: Enhance the flavor and nutritional profile of any broth by adding fresh herbs, spices like turmeric or ginger, a squeeze of lemon juice, or even a dollop of miso paste.

Conclusion

Deciding what kind of broth can you drink comes down to aligning your choice with your nutritional goals. Bone broth is the go-to for a significant protein and collagen boost, making it ideal for joint and gut health. Vegetable broth, conversely, is a vitamin-rich, plant-based option excellent for hydration and antioxidants. Both offer distinct health advantages and can be a warm, nourishing addition to a balanced diet. By paying attention to quality and sodium levels, you can make an informed choice that best supports your wellness journey. You can find more comprehensive information on the benefits of bone broth from reliable sources like Healthline.

Frequently Asked Questions

The better choice depends on your nutritional needs. Bone broth provides significant protein, collagen, and amino acids for gut and joint health, while vegetable broth is rich in vitamins, minerals, and antioxidants for hydration and detoxification.

Yes, drinking broth every day is generally safe and can be beneficial, but it's important to monitor sodium intake. Many commercial broths are high in salt, so opt for low-sodium versions or make your own to control the content.

Yes, some advocates for gut health recommend drinking bone broth on an empty stomach in the morning. This allows the amino acids and gelatin to soothe the stomach lining and stimulate digestion before other food is consumed.

Bone broth is often favored for weight loss due to its high protein content, which promotes a feeling of fullness or satiety and helps curb cravings. Broth-based soups in general are known to be low in calories and filling.

You can enhance the flavor of broth by adding various ingredients. For bone broth, try adding ginger, garlic, or fresh herbs like parsley and thyme. For vegetable broth, incorporate spices like turmeric, a squeeze of lemon, or umami-rich ingredients like shiitake mushrooms.

When buying store-bought broth, read the nutrition label carefully. Prioritize low-sodium options and check the ingredients for any additives, artificial flavors, or gums. For bone broth, look for indications that it's made from pasture-raised or grass-fed animals and simmered for a long duration.

Yes, traditional stock is made primarily with bones and vegetables and is simmered for a long time, often resulting in a thicker, gelatinous consistency. Broth is typically made with meat and vegetables for a shorter time. Bone broth, however, combines bones, meat, and vegetables and is simmered for an extended period to extract maximum nutrients.