Which type of broth has the most protein?

November 9, 2025 •

4 min read

Research indicates that bone broth can contain up to 10 times more protein per cup than standard broth, establishing it as the most protein-dense option among traditional broths. This nutritional difference is primarily due to the long simmering process used to create bone broth, which extracts more collagen from the bones and connective tissues.

Quick Summary

Long-simmered bone broth offers significantly more protein than standard broths or stocks, as collagen is released from bones and connective tissue over an extended period. Fortified vegan protein broths are also available as a high-protein alternative.

Key Points

Bone Broth is King: Bone broth has significantly more protein than standard broths or stocks, thanks to its high concentration of collagen and gelatin.
Simmering Time is Crucial: The longer simmering time of 12–48 hours for bone broth maximizes the extraction of protein from bones and connective tissues.
High-Protein Vegan Options: Vegetarians can find high-protein broth alternatives by choosing fortified vegan brands or adding legumes and protein powder to their vegetable broth.
Gelatin is an Indicator: A gelatinous, jelly-like consistency when cooled signifies a high-protein bone broth with ample collagen extraction.
Not All Broths Are Equal: Standard broths and stocks are primarily flavor bases and contain much less protein, with typical servings offering only 1–4 grams.

The Protein Powerhouse: Bone Broth

Bone broth is widely recognized as the protein king among broths, and for good reason. Its preparation involves simmering animal bones, marrow, connective tissues, and some meat scraps for an extended period, typically 12 to 48 hours. This prolonged cooking time is the key to its high protein content, as it allows for the maximum extraction of collagen from the animal parts. As the collagen breaks down, it forms gelatin, which gives the broth a thick, viscous texture when cooled. This gelatinous quality is a visual indicator of a nutrient-dense and protein-rich product. Beef bone broth, for example, typically yields 10 grams of protein per 8-ounce serving, while chicken bone broth may offer slightly more, around 12 grams. The exact amount can vary based on the bone-to-water ratio and cooking time, with homemade versions ranging from 2 to 10 grams per cup. The protein consists of essential amino acids like glycine and proline, which support muscle and connective tissue health.

Understanding the Other Broths

While bone broth leads the protein race, it’s helpful to understand how it differs from its counterparts, standard broth and stock.

Standard Broth

Standard broth is made by simmering meat and vegetables for a relatively short period, usually 45 minutes to two hours. The emphasis is on flavor rather than extracting high levels of nutrients from bones. Consequently, standard broths are much lower in protein, often containing only 1–3 grams per cup. This makes them a flavorful but not particularly protein-dense base for soups and other dishes.

Stock

Stock is typically made by simmering bones, meat scraps, and vegetables for 2 to 6 hours. This longer simmer time compared to standard broth results in a slightly higher protein content, primarily from collagen, and a richer flavor. However, stock still contains significantly less protein than a true, long-simmered bone broth, often providing around 3–4 grams per cup. Stocks are mainly used for building flavor and body in culinary applications.

Vegan and Vegetable Broth

Naturally, vegetable broths contain minimal protein, as they are made exclusively from vegetables. For plant-based diets, the protein content can be boosted through fortification. Some commercial vegan broths are fortified with sources like nutritional yeast or pea protein to deliver as much as 9 grams of protein per cup, rivaling unfortified bone broth. Other options involve adding high-protein ingredients like legumes, lentils, or tofu during cooking.

Comparing Broth Protein: A Nutritional Breakdown


Broth Type	Approx. Simmer Time	Typical Protein/Cup	Key Nutrients
Standard Broth	1–2 hours	1–3 grams	Minerals, trace amino acids
Stock	2–6 hours	3–4 grams	Gelatin, trace minerals
Bone Broth	12–48+ hours	9–20 grams	Collagen, gelatin, amino acids, minerals
Fortified Vegan Broth	N/A (Instant)	~9 grams	Fortified plant protein, vitamins, minerals

Factors Affecting Broth Protein Content

The protein content of broth is not standardized and can be influenced by several factors:

Type of Bones Used: Bones with more connective tissue, like joints and feet, release more collagen during simmering.
Simmering Time: The duration of simmering directly correlates with the amount of collagen and gelatin extracted.
Temperature: A low, slow simmer is ideal for breaking down collagen, while a rolling boil can damage delicate proteins and create a less clear broth.
Bone-to-Water Ratio: A higher ratio of bones to water will result in a more concentrated, protein-dense broth.
Use of Acid: Adding a splash of vinegar can help pull minerals and protein from the bones into the water.

How to Maximize Protein in Your Broth

If you are aiming for a high-protein broth, consider these methods:

Extended Simmer: For homemade bone broth, aim for at least 12 hours, and preferably longer, to maximize protein extraction.
Add Protein-Rich Ingredients: Incorporate chicken, shredded beef, or legumes like chickpeas and lentils directly into your simmering broth to boost the total protein.
Top with Nuts and Seeds: Sprinkle nuts like almonds or seeds like pumpkin seeds onto your finished bowl of broth-based soup for added protein and texture.
Stir in Legumes: Mix in pre-cooked beans or lentils to instantly increase the protein content of any soup.
Use Protein Powder: A flavorless bone broth protein powder can be stirred into hot broth for a concentrated dose of protein.

Conclusion: Choosing Your Broth

While all broths offer hydration and flavor, the clear winner for the most protein is bone broth, due to its lengthy simmering process and high concentration of collagen and gelatin. Standard broths and stocks are lower in protein but serve well as flavorful bases for cooking. For those on a plant-based diet, fortified vegan broths provide a high-protein alternative. Understanding these differences allows you to choose the best broth for your specific nutritional goals, whether you are seeking a daily wellness boost or a rich flavor base for your next meal.

For more insight into protein content and health benefits, consider consulting reliable nutrition sources like Healthline.

Frequently Asked Questions

Yes, bone broth has significantly more protein than stock. Bone broth is simmered for a much longer time (12-48 hours) to extract more collagen, resulting in a protein content of 9–20 grams per cup, compared to stock's typical 3–4 grams.

A standard cup of chicken broth, which is simmered for a shorter period, contains very little protein, often only 1–3 grams.

You can increase the protein in homemade broth by extending the simmering time, using more bones, and adding protein-rich ingredients like shredded meat, beans, or legumes.

High-protein vegan broths are typically fortified with plant-based protein sources, such as nutritional yeast, pea protein, or legumes, to boost their nutritional value.

Bone broth is rich in protein because its long simmering process breaks down collagen from bones and connective tissue into gelatin, which is a source of amino acids that the body uses to build protein.

Yes, the gelatin that forms in cooled bone broth is a form of protein, made from the broken-down collagen extracted during the long simmering process.

The key difference is the simmering time. Bone broth is simmered for much longer (12+ hours) to extract maximum nutrients and collagen, while standard broths and stocks are cooked for shorter periods and contain significantly less protein.