Which broth is high in protein? A guide to making and choosing nutrient-dense liquid gold

Bone broth typically contains 8-10 grams of protein per cup, significantly more than standard broths. So, which broth is high in protein? The answer is almost always bone broth, which is simmered for extended periods to extract collagen and amino acids from animal bones.

Quick Summary

Bone broth, particularly from chicken and beef, offers the highest protein content due to a long simmering process that extracts nutrients from bones and connective tissue. Preparation methods heavily influence the final protein amount. Options also exist for high-protein vegan alternatives.

Key Points

• Bone Broth is the Highest in Protein: Unlike regular broth or stock, bone broth is simmered for an extended period, extracting significantly more protein from bones and connective tissue.

• Chicken and Beef Offer Different Benefits: Both are high in protein, but chicken bone broth is higher in muscle-building BCAAs, while beef is richer in collagen per gram and offers more glycine.

• Preparation Directly Impacts Protein Content: The ratio of bones to water, inclusion of connective tissue like feet and knuckles, and a long simmering time are key to maximizing protein.

• Vegan Options Exist: While standard vegetable broth is low in protein, fortified plant-based broths, often made with pea protein, are available as a high-protein alternative.

• Protein is Tied to Gelatin: A gelatinous, jello-like texture when chilled is a reliable indicator of a high-protein, collagen-rich bone broth.

What is the difference between broth, stock, and bone broth?

Understanding the distinction between these three liquid bases is crucial for anyone looking to increase their protein intake. While often used interchangeably in commercial products, their preparation and nutritional profiles differ significantly.

Regular Broth: This is a liquid made by simmering meat, vegetables, and herbs in water for a relatively short time, typically around 45 minutes to two hours. Its purpose is to provide a light, flavorful liquid for cooking. As a result, it contains very little protein—often less than 1 to 3 grams per cup.

Stock: Traditionally, stock is made by simmering bones (often roasted for richer flavor) with vegetables for a longer period than broth, usually between 8 and 12 hours. This process extracts gelatin from the connective tissues, giving stock a thicker texture when chilled. A good stock will have a higher protein content than regular broth, but it is still less concentrated than bone broth.

Bone Broth: This is the highest-protein option of the three. Bone broth is made by simmering animal bones and connective tissue for a much longer time—often 24 to 48 hours. This extended cook time, often with the addition of an acid like apple cider vinegar, ensures maximum extraction of collagen, amino acids, and minerals from the bones. The result is a highly gelatinous, nutrient-dense liquid that provides a significant protein boost, ranging from 8 to 12 grams per cup or even more depending on the concentration.

Comparing protein content: Chicken vs. beef bone broth

While both chicken and beef bone broths are excellent sources of protein, subtle differences in their nutritional makeup can influence which you choose based on your specific health goals.

• Chicken bone broth: Some commercial brands and homemade versions of chicken bone broth can have a slightly higher overall protein content per serving compared to beef. It is particularly rich in Type II collagen, which is excellent for joint and tendon health. Chicken bone broth also tends to contain higher levels of muscle-building branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine. Its flavor is generally milder and more versatile for a wide range of dishes.

• Beef bone broth: Beef bone broth, made from denser beef bones, requires a longer simmering time but typically contains a higher amount of collagen per gram of protein. It is particularly beneficial for gut health and relaxation due to higher levels of amino acids like glycine. The flavor of beef bone broth is bolder and richer, making it a perfect base for hearty stews and gravies.

Feature	Chicken Bone Broth	Beef Bone Broth
Protein per Cup	8-12+ grams	8-10+ grams
Collagen Type	Primarily Type II (good for joints)	Slightly more collagen per gram of protein
BCAA Content	Higher levels of muscle-building amino acids	Stronger in glycine and proline
Cooking Time	Usually shorter simmer time	Longer simmer time due to denser bones
Flavor Profile	Lighter, more versatile	Bolder, richer, more robust
Primary Benefits	Joint health, muscle building	Gut health, sleep, and relaxation

Other high-protein broth options

While bone broth is the most common high-protein option, other alternatives exist, including options for those following a vegan or vegetarian diet. The protein content varies greatly among these options.

• Pork bone broth: Common in many East Asian cuisines like tonkotsu ramen, pork bone broth can be highly gelatinous and rich in protein. It often uses more collagen-rich parts like pigs' feet and skin for an extra thick texture.
• Turkey bone broth: Similar to chicken, turkey bone broth can be a good source of protein and amino acids. One study noted that turkey bone broth exhibited higher concentrations of some individual amino acids compared to beef or chicken.
• Vegan broths with added protein: Traditional vegetable broths contain minimal protein. However, some commercial brands have begun incorporating high-protein plant-based ingredients like pea protein to create nutrient-fortified vegan broths.
• Fortified homemade broths: You can boost the protein content of any homemade broth by adding protein-rich ingredients like lentils, beans, or even puréed tofu at the end of the cooking process.

Making your own high-protein bone broth

Creating your own high-protein bone broth is a simple and cost-effective way to control ingredients and maximize nutrition. The key is in the type of bones and the preparation method.

A recipe for nutrient-dense broth

Ingredients:

• A variety of bones (marrow, knuckles, feet, and carcasses)
• Water to cover the bones
• 2 tbsp apple cider vinegar
• Vegetables and herbs for flavor (onions, carrots, celery, parsley)
• Salt and pepper to taste

Instructions:

1. Roast the bones for 30-40 minutes at 400°F (200°C) to deepen the flavor.
2. Combine the roasted bones, vegetables, and apple cider vinegar in a large stockpot or slow cooker.
3. Cover with water and bring to a boil, then reduce the heat to a gentle simmer.
4. Simmer for at least 12 hours, and up to 48 hours, skimming any foam that rises to the surface during the first hour.
5. Strain the solids and season the broth with salt and pepper.
6. Store in the refrigerator. It should have a gelatinous texture when chilled if the protein extraction was successful.

The benefits beyond protein

Beyond its high protein content, consuming bone broth offers a range of additional health benefits, largely thanks to its collagen and mineral profile.

• Supports gut health: The gelatin in bone broth can bind with water in the digestive tract, potentially helping to strengthen the gut lining and aiding digestion.
• Promotes joint health: Collagen and other compounds like glucosamine and chondroitin found in bone broth may help protect joints and restore cartilage.
• Enhances skin health: The amino acids in collagen are precursors for the body's own collagen production, which supports skin elasticity and hydration, potentially reducing signs of aging.
• Aids sleep: The amino acid glycine, abundant in bone broth, has been shown to support healthy sleep patterns.

For more in-depth information on the health benefits of bone broth, you can consult reputable sources such as this article from BBC Good Food.

Conclusion

When asking which broth is high in protein, the clear and consistent answer is bone broth. Its extended simmering time and use of a high bone-to-water ratio result in a concentrated, nutrient-rich liquid packed with protein, collagen, and amino acids. While options exist for vegan high-protein broths, traditional bone broths from chicken, beef, or pork remain the most potent natural sources of this essential macronutrient. Incorporating homemade or high-quality store-bought bone broth into your diet can be a delicious and effective way to boost your protein intake and support overall health.

Maximizing your protein intake from broth

• Choose Bone Broth Over Regular Broth: Always opt for bone broth instead of regular broth or stock when protein is the goal, as it offers a significantly higher concentration.
• Look for Gelled Broth: A bone broth that turns to a jelly-like consistency when refrigerated is a sign of high protein and collagen content.
• Add Protein-Rich Mix-ins: Incorporate ingredients like lentils, shredded chicken, or chickpeas to further increase the protein of any broth-based soup.
• Simmer Longer: If making your own, simmer for at least 12 hours, and up to 48, for maximum protein extraction.
• Use the Right Bones: Incorporate a variety of bones, including high-collagen options like chicken feet, knuckles, and marrow bones.
• Consider Vegan Alternatives: For a plant-based diet, look for fortified broths that contain added protein sources like pea protein.

Frequently Asked Questions

What is the main protein source in bone broth?

The main protein source in bone broth is collagen, which is extracted from the bones and connective tissues during the long simmering process. It breaks down into gelatin and amino acids in the final broth.

Can store-bought broth be high in protein?

Yes, but you must choose a product specifically labeled as bone broth. Regular broth or stock, even store-bought, contains very little protein compared to bone broth.

Is chicken or beef bone broth higher in protein?

The protein content can vary by brand and preparation method. High-quality versions of both chicken and beef bone broth are excellent protein sources, though chicken bone broth may have slightly more BCAAs.

How can I increase the protein in my homemade broth?

For optimal protein extraction, use a high ratio of bones (including feet, knuckles, and marrow bones), simmer for a long time (12-48 hours), and add a splash of apple cider vinegar.

Are vegan broths high in protein?

Traditional vegetable broths are not high in protein. However, some commercially available fortified plant-based broths use ingredients like pea protein to boost their protein content to comparable levels.

Why does my bone broth sometimes turn into jelly?

A gelatinous consistency when chilled indicates that a significant amount of collagen has been successfully extracted from the bones and connective tissue. This is a positive sign of high protein content.

What is the protein difference between broth and stock?

Historically, stock used more bones and simmered longer than broth, giving it more protein and a thicker texture. In modern retail, these terms are often used loosely, but bone broth is distinct for its very long cooking time and significantly higher protein content.