Bone Broth Protein Nutritional Facts | How Can Bone Broth Help

Bone broth protein’s popularity has surpassed the typical rise and fall trend of most “superfoods”. Although it is definitely tasty, a quick research will yield the answer. Regular bone broth consumption has been touted for strengthened immunity, wound healing and even improved gut health. If bone broth isn’t a nutritional powerhouse, we wouldn’t be spending hours boiling or simmering bones in a crockpot or kettle. It is a vastly underestimated superfood.

However, before we explore the full nutritional content of bone broth protein, it is essential to point out that this is an estimate for a regular 1 cup serving of bone broth. This list doesn’t take into consideration additional ingredients, such as spices, meat, or vegetables. The nutrition also slightly differs depending on the cooking time and type of bones used. Here’s a breakdown of bone broth’s nutritional facts:

One of our recommended brands of Bone broth Protein Powder:

A look at Bone Broth Protein Nutritional Value

According to the USDA Nutrient database, 1 regular cup of beef or chicken stock ranges from 4.7 to 6 grams protein, 0.2 to 2.6g fat, and 31 to 86 calories, and varying amounts of potassium, iron, calcium, and other minerals.

Bone broth proponents state that the gelatin, protein collagen, and amino acids such as proline, glutamine, and glycine are what promote gut health and joint healing. However, these nutrients aren’t typically assessed or measured in food analysis largely because they vary greatly among cooking methods and bone broth types.

Moreover, the nutritional facts labels of most typical prepackaged broths don’t have a detailed analysis of the nutritional density.

For instance, Swanson chicken Broth nutritional label shows that it has a measly 2% of the minerals iron and calcium and 0% vitamins A and C. This might seem uninspiring when compared to the nutritional label of various organic foods such as a bag of kale.

Although these nutritional facts fall flat at face value, what the nutrition label does not reveal are the important amino acids and other compounds. Therefore, it’s essential to understand that nutrition labels are flawed because the usually omit the amino acids and minerals especially for protein-based foods. While some more prominent minerals such as calcium and iron may be listed, other minerals are often omitted. If these minerals and amino acids were included, it would be clear that bone broth is extremely nutritious.

Bone Broth Amino Acids

Whether the broth is made of bovine or chicken bones, bone broth is extremely dense in gelatin and collagen. These proteins can be broken down into powerful amino acids, which according to numerous independent studies help the body in cellular reproduction, repair, and function. Gelatin and protein are rich in very powerful amino acids including:

Glycine: Studies show that glycine has numerous benefits, including offsetting inflammatory disease, combating obesity, and aiding in neurological function.
Proline: According to studies, this amino acid aids in the healing of wounds and also helps repair damaged skin. This is the main reason why this amino acid is commonly referred to as anti-aging agent.
Hydroxyproline: This amino acid is derived from proline and it aids in the development of cartilage, tendons, and bones.
Alanine: This helps improve physical endurance output. Studies also show that it delays buildup of lactic acid, hence improving anaerobic endurance.
L-valine: This amino acid improves muscle metabolism especially during strenuous physical activities.
Lysine: According to studies, Lysine helps in production of carnitine, which lowers the levels of bad LDL cholesterol in the body. It also helps in treating cold sores. Studies also show that lysine aids in killing malignant cancer cells.
Arginine: This amino acid is commonly known by bodybuilding enthusiasts for its vasodilating effect. Arginine improves nutrient the transportation of nutrients in the body by relaxing the arteries. This leads to improved heart and arterial health. Independent studies also show that arginine helps reduce body fat mass while increasing muscle mass.

Bone Broth Electrolytes and Minerals

Bone broth is also rich in both electrolytes and minerals. It is high in phosphorous, magnesium, and potassium. Many proponents of the low carb (keto) diet take bone broth to replace lost nutrients. When you limit your consumption of carbohydrates, the kidneys begin to expel more water, which accounts for the initial weight loss. The rapid weight loss you experience initially while on a keto diet is mostly due to loss in water retention, which also results in loss of valuable electrolytes and minerals.

However, it is very important to note that this has not been pointed out to support the keto diet. It’s actually meant to demonstrate the importance of bone broth for replenishing the electrolytes and minerals your body depends on for all functions.

Bone Broth Calories

If you are following a bone broth diet, it is essential to know the calorie count of each bone broth serving, especially for people who are keeping track of calories for fat loss or muscle gain.

For instance, according to the Swanson Chicken Broth nutritional label, 1 cup serving has 10 calories. Assuming the broth does not contain any additional ingredients, a calorie count of a mere 10 calories is practically negligible. Therefore, bone broth is a very useful aid even during intermittent fasting because it serves as an appetite suppressant. Consuming bone broth during your fast can help reduce your cravings.

Don’t be discouraged by nutritional labels because they limit listings to common vitamins and a few minerals. Bone broth is one of the most nutritious superfoods that support both your body and its functions. However, the amount of nutrients in each serving is difficult to estimate. Although we don’t really know about the nutritional content of bone broth, this does not mean it should be avoided. It is very clear that bone broth is high in nutrients and low in carbs.