Why Does Bone Broth Say Not a Good Source of Protein?

December 16, 2025 •

3 min read

While often lauded for its health benefits, bone broth is not considered a complete protein because it lacks sufficient amounts of one or more essential amino acids. This crucial distinction is key to understanding its nutritional role and how it fits into a balanced diet.

Quick Summary

Bone broth lacks adequate levels of certain essential amino acids, particularly tryptophan, classifying it as an incomplete protein,. The protein comes mostly from collagen, which is excellent for connective tissues but insufficient for meeting all of the body's primary protein needs.

Key Points

Incomplete Protein: Bone broth lacks the full spectrum of essential amino acids, particularly tryptophan, classifying it as an incomplete protein,.
Collagen-Based: The protein in bone broth is predominantly collagen, which provides specific amino acids like glycine and proline beneficial for connective tissue but not all essential amino acids.
Not for Muscle Building: Due to its incomplete amino acid profile and low BCAA content, bone broth is not an optimal source for stimulating muscle growth and repair.
Supplemental Value: Its true value lies in supplementing a balanced diet, offering support for joint health, gut integrity, and skin elasticity.
Best Paired with Other Foods: To ensure a complete protein intake, bone broth should be combined with other food sources like meat, eggs, or legumes.

The Incomplete Protein Problem: Amino Acid Gaps

Understanding why bone broth isn't a primary protein source requires knowing the difference between complete and incomplete proteins. Complete proteins contain all nine essential amino acids (EAAs) needed by the body, while incomplete proteins are low in one or more. Bone broth's protein mainly comes from collagen in animal bones and connective tissues. This protein type has a high concentration of non-essential amino acids like glycine and proline but is notably low in or missing the essential amino acid tryptophan,. This makes it incomplete for overall muscle building and repair. Bone broth is also low in Branched-Chain Amino Acids (BCAAs) like leucine, which are vital for stimulating muscle protein synthesis.

Bone Broth vs. Complete Protein Sources

The protein in bone broth serves a different purpose than that from sources like whey, eggs, or meat. While sources like steak provide the full range of EAAs for widespread bodily functions, including muscle repair, bone broth's collagen protein is geared towards supporting the body's connective tissues.

The Role of Collagen-Based Protein

The amino acids from bone broth's gelatin are used to build new collagen, benefiting joints, skin, and gut health. This process is crucial for maintaining cartilage and intestinal lining integrity. However, this specialized amino acid profile isn't sufficient for the comprehensive protein needs for muscle growth, making bone broth unsuitable as a primary protein for this goal.

Comparison of Bone Broth and Complete Protein


Feature	Bone Broth Protein (Collagen)	Complete Protein (e.g., Whey, Eggs)
Essential Amino Acids	Incomplete; Lacks or is low in tryptophan	Complete; Contains all nine essential amino acids
Primary Function	Supports connective tissue, joints, skin, gut health	Supports muscle growth, repair, immune function, and general metabolism
BCAA Content	Low in BCAAs, including leucine	High in BCAAs, critical for muscle protein synthesis
Digestibility	Can be gentle on digestion; contains gelatin	Highly bioavailable and rapidly absorbed by the body
Best Used As	A supplemental source for specific health benefits	A foundational source for meeting overall protein requirements

The True Nutritional Value of Bone Broth

Recognizing bone broth as an incomplete protein doesn't negate its value. It's a nutrient-dense food with benefits when part of a varied diet. Its benefits extend beyond simple complete protein measurements.

Key Benefits Beyond Muscle-Building Protein

Joint Support: Collagen and gelatin provide building blocks for cartilage and joint health.
Gut Health: Gelatin can help soothe and strengthen the intestinal lining.
Hydration: It contributes to hydration and may contain electrolytes.
Skin and Hair Health: Amino acids like glycine and proline support collagen production for skin and hair.
Sleep and Mood: Glycine content may have a relaxing effect and improve sleep.

How to Incorporate Bone Broth Effectively

Bone broth is best used as a supplement, not a replacement for complete proteins. To get all essential amino acids, pair it with diverse foods.

Here’s how to use it effectively:

Pair with Complete Proteins: Consume bone broth alongside meals containing complete proteins like meat, eggs, dairy, or plant-based combinations.
Add to Recipes: Use as a base for soups or stews, or cook grains in it to boost flavor and nutrition.
Supplement a Snack: Drink a cup between meals as a filling, low-calorie option, without relying on it as your only protein source.

Bone broth can be a valuable dietary addition. However, it's a specialized nutrient source and shouldn't be the sole provider of your essential amino acids. Integrate it into a balanced diet for the best results. The use of collagen peptides in the diet can lead to various improvements in health.

Conclusion

Bone broth is labeled an incomplete protein because it lacks sufficient essential amino acids, particularly tryptophan. Its protein, mainly collagen, supports connective tissues rather than muscle growth. While beneficial for joints, skin, and gut health, it shouldn't be a primary source of complete protein. For optimal health and complete amino acid intake, use bone broth as a supplement alongside diverse complete protein sources in your diet.

Frequently Asked Questions

Yes, bone broth does contain protein, with some varieties offering between 8 to 10 grams per cup. However, the protein is primarily collagen-based, making it an incomplete protein source.

A complete protein contains all nine essential amino acids, which the body cannot produce on its own. An incomplete protein lacks or is low in one or more of these essential amino acids.

Bone broth is notably low in or completely lacks the essential amino acid tryptophan,. It is also low in branched-chain amino acids (BCAAs) important for muscle growth.

While it contributes some protein, bone broth is not ideal for muscle growth as a primary protein source because it lacks a complete amino acid profile, specifically sufficient BCAAs like leucine. It should be paired with complete proteins for best results.

Most bone broth protein powders are derived from collagen and, therefore, are also incomplete proteins. Some brands may add other protein sources to create a complete profile, but this requires checking the nutrition label carefully.

Yes, bone broth contains collagen and related compounds like glucosamine and chondroitin, which can provide the building blocks to support cartilage and joint health.

To enhance bone broth's nutritional value, use it as a base for soups and stews that also include complete protein sources like meat, beans, or lentils. You can also cook grains in it or simply drink it alongside a balanced meal.