Many people start drinking bone broth to support their gut health and boost their immune system, but bone broth has even more to offer than just gut support. Bone broth is also rich in protein, helps support joint health, and may aid in weight loss.
In this post, we’ll focus on how much protein is in various different types of bone broth, why bone broth protein is beneficial for your body, gut, and overall health.
How Much Protein is in Bone Broth?
On average one cup or 8 ounces of bone broth contains 7-10 grams of protein, depending on how the bone broth was made. The protein in bone broth is primarily collagen and is sourced from simmering the bones and any added meat when making the broth.
Protein Amounts in Store Bought Bone Broth
The amount of protein can vary between the many store-bought brands available. When it comes to homemade bone broth, it’s nearly impossible for the average home chef to know precisely how much protein is in their homemade bone broth.
Listed below are some common brands of bone broth and the respective amount of protein they contain in an 8-ounce serving or one cup of bone broth.
Grams of protein and number of calories per 8 oz serving size.
|Brand||Grams of Protein||Calories|
|Bare Bones, Beef Bone Broth Classic||10 grams||40|
|Boneafide Provisions Beef Broth||10 grams||40|
|BRODO Deeply Rooted Bone Broth||7 grams||30|
|Epic Artisanal Bone Broth, Homestyle Savory Chicken||8.5 grams||34|
|Freak Flag Organics, Broth Bone Coconut Chicken||7 grams||130|
|Imagine Bone Broth, Chicken, Beef & Turkey||10 grams||40|
|KETTLE & FIRE Pho Lemongrass Beef Bone Broth||10 grams||45|
|Kitchen Basics Original Beef Bone Broth||10 grams||50|
|Nona Lim Chicken Turmeric Bone Broth||8 grams||35|
|Pacific Foods Organic Chicken Bone Broth with Sea Salt||9 grams||45|
What Makes Homemade Bone Broth Rich in Protein?
The protein found in bone broth is primarily made up of collagen. Collagen is sourced from the animal or chicken bones that are used in making the bone broth. This is why bone broth typically contains more protein than regular chicken broth (made without bones).
To get the most protein from the animal bones you are simmering, be sure to simmer them long enough, typically about 12-24 hours. Use a variety of different parts of the animal, or a whole carcass if available. Adding 2-4 chicken feet or beef feet to your broth is also a great way to increase the amount of gelatin in your homemade broth.
The best bone broths will be slushy or “jiggly-like-jello” when cooled, the gelatin shows a high amount of collagen-rich protein in the broth.
Health Benefits of Bone Broth
There are so many incredible benefits of drinking bone broth, it’s no wonder bone broth has been a dietary staple of our ancestors for centuries. In the “olden days” every last bit of an animal was used to provide food, warmth, or other necessity, nothing went to waste.
Not that long ago, grandparents and great grandparents would take any bits of leftover animal parts and vegetable scraps, simmer them in a pot to make “animal stock”, which is the same as what we now call bone broth.
While some cultures have carried on the tradition from their ancestors of drinking bone broth daily, others like myself have just more recently been introduced to the incredible health benefits that bone broth has to offer.
Bone broth is packed full of valuable amino acids, collagen, gelatin, and trace minerals that your body needs to function at its best; all of which support your body in healing gut dysbiosis and leaky gut syndrome.
Bone broth helps promote a healthy gut while reducing inflammation. The gelatin in bone broth helps heal and seal the gut, while also helping to keep gut microbes away from the intestinal barrier- so your digestive system can function at its best.
Bone broth is rich in glucosamine. Consuming glucosamine may stimulate the growth of new collagen for healthy joints. Bone broth is also anti-inflammatory, as it is rich in glycine, proline, and amino acids that have been shown to help reduce inflammation.
Bone broth is a great source of protein while also being low in calories, and low in carbs, a cup of bone broth may yield 7-10 grams of protein and 35-45 calories. This may help satisfy or reduce hunger and curb cravings. Maintaining a healthy gut also supports the body in maintaining a healthy weight.
Hair, Skin, and Nails
Bone broth is one of beauty’s best secrets to great skin health. Having a healthy gut results in more clear and glowing skin. Not to mention the gelatin and collagen protein found in broth help to strengthen and support the growth of your hair and nails. Along with collagen, bone broth contains proline and hyaluronic acid, all of which help reduce the effects of aging. Bone broth may also help the skin to look and feel softer and more supple.
Benefits of Bone Broth Protein
Bone broth is an excellent source of protein, packed full of several essential and non-essential amino acids that help rebuild our tissues.
The majority of the protein found in bone broth comes in the form of collagen. This is important as collagen is the most abundant form of protein in our bodies, making up about 25-35% of our total protein mass.
If you make your own bone broth, one way to tell if it’s high in protein-rich collagen is if it has the “wiggly jiggly” gelatin-like feel when is cold. Bone broth that is Jello-like when cooled is rich in high protein collagen, which is made up of amino acids, glycine, proline, & glutamine.
What about a Bone Broth Protein Supplement?
While I believe “real food” is always the best source of nutrition, bone broth protein powder supplements can be an excellent choice when regular broth isn’t available or the best option for you. Bone broth supplements can be a great way to get additional protein in your diet.
What to Look for When Buying Bone Broth at a Store?
Consuming high-quality ingredients will always give you a better broth with as much nutritional value as possible. Look for bone broths that are organic, pasture-raised, non-GMO grass-fed bones when possible.
When I try a new store-bought bone broth, I always check if it is gelatin-like when cooled in the refrigerator. Collagen-rich bone broths will always have a Jello-like texture to them when cooled.
Bone broths found in the freezer section are more likely to have fewer preservatives than those that are shelf-stable. Shelf-stable broths may contain higher levels of sodium and also contain histamines, which some people can be sensitive to.
Bone broth is an excellent source of protein, while also being a great source of gelatin collagen. Bone broth has been used for centuries by our ancestors to support great health. Bone broth supports a healthy gut, joints, immune system, and overall great health.
It is said that “Good Broth will Resurrect the Dead.” – South American Proverb
Karla Kueber is a Certified Evidence Based EFT Practioner and Health Coach, with a double Masters Degree in Education. She works with people to overcome emotional eating, curb cravings, and overcome resistance to eating new healthy foods. You can learn more about finding freedom with food here.