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.

Moreover, both home made and store-bought bone broths add great flavor to both recipes and soups.

Although you can easily make bone broth, many store-bought alternatives are popping up due to its increasing popularity. Here are some of the best bone broths you can buy:

Swanson Organic Chicken Bone Broth

Swanson chicken bone broth is one of the most delicious and nutritious on the market. This organic bone broth provides many nutrients and considering it is 100% natural, it doesn’t contain artificial colors, MSG or preservatives. All its ingredients are USDA organic. Each serving contains 7 grams of protein, which is more than what we get from most standard meals.

Pros

• Organic
• Affordable
• Delicious

Cons

• Might be a little salty for some people

Natural and tasty, Swanson chicken bone broth has plenty of protein and is affordable.

Pacific Bone Broth

The Pacific broth is available in several different varieties made from different types of bones. All Pacific bone broth varieties are locally sourced, organic and slow-simmered. This broth provides up to 9 grams of naturally occurring protein per serving. It’s a great post-workout snack because the caloric intake is just 45kcal per serving. The ingredients are USDA organic, dairy and gluten-free and non-GMO. This broth can be included in Paleo as well as Ketogenic diets. However, since there’s no added sugar or salt, this broth can taste a bit bland for some palates and you may have to add some to make it better.

Pros

• Instant
• Organic
• Rich in protein
• Anti-inflammatory

Cons

• Bland taste

Pacific bone broth is an easy to prepare organic snack that is can help speed up your recovery.

Dr Axe Bone Broth

Dr Axe endorses all natural ingredients, so this bone broth personifies his teachings. Each serving of this broth contains 20 grams of collagen protein, which is about twice as much as most store-bought bone broths. This makes it great for body building, treating intestinal problems and for people who have lactose intolerance. Moreover, its ingredients have no GMOs, artificial colors, preservatives, sugar or salt, and are all natural. Each serving contains 0 grams of carbohydrates. Dr Axe Bone broth is great for smoothies and is quite easy to prepare and drink. Although bone broth varieties from this brand are highly nutritious, their taste is not the best and you may have to add some veggies and spices to improve.

Pros

• All natural ingredients
• Lots of protein
• Versatile
• Aids recovery

Cons

• Smell and taste is a bit off

This bone broth is great for people who have allergies or are following a Paleo diet because its ingredients are 100% natural and it offers a lot of protein.

PaleoPro Grass-Fed Bone Broth

This bone broth is great in pancakes, fits a Paleo diet and each serving provides 26 grams of collagen protein. It’s also great for people with dietary restrictions to wheat, lactose, grains, gluten, whey, and dairy. Moreover, the bones are sourced from organic chicken and cattle that are antibiotic and hormone-free. There are no preservatives, artificial ingredients, extra sugar or chemical processing. However, this bone broth contains stevia, so the taste might be a little strong especially if you use it in your tea or coffee.

Pros

• Lots of protein
• Fits a Paleo diet
• Ingenious manufacturing
• Organic

Cons

• Strong aftertaste

Besides being highly nutritious and organic, Paleo-Pro Grass-Fed Broth is also great for making Paleo pancakes.

Kettle & Fire Chicken Bone Broth

This broth from Kettle and Fire is made from chicken bones and feet, which are very high in protein. It contains lots of important vitamins, minerals, and proteins including collagen which aids in speeding up recovery. This organic broth also provides amino acids which will reinvigorate you, fight free radicals and reduce inflammation. Kettle and Fire broth can be used in various diets including Paleo, Keto and Whole30. Moreover, there are no additives, GMOs, gluten, soy-based products, or dairy in this broth.

However, this broth is expensive and it lacks the gel-like consistency of other bone broths.

Pros

• Versatile
• Organic
• Healthy
• Very nutritious

Cons

• A bit watery
• Expensive

Kettle and Fire Bone Broth is a healthy, nutritious broth that can be used in many different diets.

We hope this list has helped you understand what each brand has to offer in order to help you choose the brand that best suits your specific personal preferences and needs. It is essential to remember that the best store-bought broths come from organically raised chickens or grass-fed cattle.

Moreover, when buying bone broths you should avoid products that contain non-organic ingredients, MSG, or lab-produced flavors.