If you’ve spent any time on social media, in grocery store aisles, or chatting with a health-conscious friend, chances are you’ve heard about bone broth. It has been making waves in the wellness world, with people sipping it to support gut health, improve skin, and even ease joint pain. It’s especially popular among fans of the paleo diet—a way of eating inspired by our hunter-gatherer ancestors—as well as those looking to boost their protein intake or add more collagen-rich foods to their routine.

With so much talk about bone broth’s benefits, you might wonder if it lives up to the hype. To find out, we asked registered dietitians and looked into the latest research. The science doesn’t fully support all of the bold claims surrounding it, but bone broth will always be a flavorful, protein-rich, and versatile ingredient worth having in your kitchen.

What Is Bone Broth, and How Is It Made?

“Bone broth is made by simmering animal bones, typically from chicken, beef, or other sources, in water for several hours to extract nutrients such as collagen, amino acids, and minerals. The slow-cooking process breaks down the connective tissues and bone marrow, resulting in a nutrient-dense liquid that is rich in gelatin and beneficial compounds,” says Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian at Nutrition Now Counseling.

Vegetables, herbs, and spices are often added to recipes to enhance the flavor and nutritional value. Some recipes also use acids like apple cider vinegar, which help break down bones and extract more minerals. The final product is a golden stock you can use in soups, sauces, or sip.

The Nutritional Value of Bone Broth

The exact nutrient content of bone broth can vary depending on the bones used, cooking time, and added ingredients, according to Alma Simmons, RDN, LD, CDCES, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. 

For example, Simmons says one cup of beef bone broth typically contains:

• Calories: 39
• Protein: 9 grams
• Fat: 1 gram
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

“Bone broth usually contains around 6-10 grams of protein per cup, making it a great source of this essential macronutrient,” says Manaker. “It’s also relatively low in calories, often ranging between 30-60 calories per serving.”

Without any added salt, bone broth naturally contains between 100 and 300 milligrams of sodium per cup. However, the sodium content can increase quickly when you add salt or choose a store-bought version. If you’re watching your salt intake, Manaker recommends checking the label. Store-bought options typically contain around 350 milligrams of sodium per cup, though some can exceed 700 milligrams.

“One standout feature of bone broth is its glycine content, a type of amino acid that’s not commonly found in large amounts in many foods. Glycine is important for collagen production, which supports skin, joint, and gut health,” adds Manaker.

Bone broth may also provide small amounts of potassium (around 6% of the Daily Value) if it’s made with vegetables, but despite being made from bones, it is not a significant source of calcium or magnesium.

Is Bone Broth a Good Source of Collagen?

Before we get into the benefits of bone broth, let’s talk about collagen. Bone broth is often marketed as a collagen-rich beverage that can support skin, joints, and hair, but it may not provide the same benefits as collagen supplements. 

“Collagen is protein molecules made up of amino acids, and it provides structure to connective tissues. Since it is rigid and more resistant to stretching, it is a supportive environment for skin, tendons, bones, and ligaments,” says Amy Goldsmith, RD, LDN, a sports nutrition expert and the owner of Kindred Nutrition & Kinetics.

While animal bones naturally contain collagen, the amount in bone broth can vary widely. Cooking time, preparation methods, and ingredients all affect how much collagen ends up in your cup. And even though bone broth does contain some collagen, its concentration is generally lower and far less consistent than what you’d get from a supplement.

“Bone broth is not the most reliable source of collagen,” says Goldsmith. “If you want a reliable form of collagen, you should focus on hydrolyzed collagen peptide supplements as they are more easily absorbed and provide specific amounts of collagen.” She also points out that collagen production isn’t just about consuming foods with collagen. “More research is needed to understand how collagen-rich foods support collagen production in the body. When it comes to the diet, research suggests that amino acids, vitamin C, and antioxidant-rich foods also play a role,” she adds.

Benefits Of Bone Broth

Bone broth is often marketed as a health-boosting elixir, credited with improving skin, gut health, and more. But in reality, there’s limited research specifically examining bone broth’s direct effects on overall health. “While bone broth is a good source of protein and certain amino acids, its mineral content may not be as high as some claims suggest,” says Simmons. It contains nutrients linked to anti-inflammatory effects, better sleep, and even weight loss; “however, many of these benefits are tied to individual nutrients found in bone broth but not the bone broth itself,” she adds.

That said, nutritionists say bone broth is still worth incorporating into a balanced diet. “While some claims about bone broth may lack concrete research, there are a few key benefits supported by reasoning or early evidence,” says Manaker. So, what does science actually say? Let’s take a look at the current evidence.

Weight Management

If you’re trying to manage your weight, bone broth could be a simple, satisfying addition to your usual routine. “Bone broth can be a helpful tool for weight management. It’s low in calories but rich in protein, which can help you feel full longer and minimize overeating,” says Manaker. “While it’s not a miracle cure, bone broth could still be a wholesome, nourishing addition to a balanced diet!”

Simmons adds that bone broth’s gelatin content may also play a role. “Gelatin can promote satiety, or fullness, and is therefore also believed to be helpful for weight management.” 

Protein Boost

Getting enough protein is key for building and maintaining muscle, supporting weight loss, and helping you feel full. If you struggle to hit your daily protein needs—the FDA sets the Daily Value at 50 grams—bone broth can be an easy way to sneak in a little extra.

A cup of bone broth with 9 grams of protein provides about 18 percent of your daily value. Try sipping it on its own or adding it to rice dishes, soups, or stews for a simple protein boost.

Gut Health

There’s not much research directly linking bone broth to gut health just yet, but it may still have some positive effects.

“Bone broth contains amino acids like glutamine, which may help maintain the integrity of the intestinal lining. A study in a [mouse] model of ulcerative colitis demonstrated that bone broth consumption reduced histological damage and modulated the expression of pro-inflammatory cytokines, suggesting potential benefits for gut health,” says Simmons.

Anti-Inflammatory

Bone broth is a good source of glycine, an amino acid with some impressive benefits. It’s considered “conditionally essential,” which means your body can usually make enough on its own, but during times of stress, illness, or intense physical activity, you may need a little extra from food sources.

“Glycine is a key building block for proteins and is involved in producing important compounds like glutathione, which helps protect cells from damage. It also contributes to the detoxification of harmful substances in the body. Known for its anti-inflammatory and protective properties, glycine may also help the body manage inflammation,” Manaker explains.

Beyond its anti-inflammatory effects, glycine may also support sleep quality, aid digestion, and promote healthy joints and skin.

Hydration

If you’re craving a warm, cozy drink that also packs a protein punch, bone broth is a great option.

“Bone broth is an excellent option for staying hydrated, especially during colder months when people may not drink as much water. Its high water content combined with electrolytes such as potassium and sodium helps support fluid balance in the body,” says Manaker.

How to Make Bone Broth

Making bone broth at home is easier than you might think! As it requires a long (hands-off) simmer time, consider making a big batch and freezing the leftovers.

A basic bone broth recipe typically includes bones, vegetables, herbs, salt, and water. Here’s a quick overview of the process:

Roast the bones: Roasting adds depth and richness to the flavor.

Bring to a boil and skim: As it starts to boil, skim off any foam or impurities that rise to the top. A fine mesh strainer or spoon wrapped in cheesecloth works well for this.

Let it simmer: Simmer gently for at least 12 hours—up to 24 or even 36 hours for maximum flavor and nutrients.

Season and strain: Because the broth will reduce and concentrate as it cooks, it’s best to wait until the end to add salt. Strain first through a colander to catch large bits, then again through cheesecloth in a fine mesh strainer for a clear finish.

To try it yourself, follow our guide to making homemade bone broth.

Shopping for Bone Broth 

Making your own bone broth is simple, but if you prefer to buy it, a few label-reading tips can help you find a high-quality option.

As we’ve mentioned before, because preparation methods vary, it’s important to check the ingredients and nutrition label to make sure you’re getting a bone broth that delivers on both flavor and benefits. Manaker recommends focusing on a few key factors:

Ingredients: “First, check the ingredient list and look for broth made from real, whole ingredients like bones, vegetables, and herbs, without added fillers or artificial flavors,” she says.

Sodium: Bone broth can be high in sodium, so take a look at the label—especially if you’re watching your salt intake. “Aim for a lower-sodium option if needed,” she advises.

Protein: If you’re drinking bone broth for its protein, know that not all brands are created equal. “Some varieties may contain as little as 4 grams of protein per serving, which might not meet your nutritional needs if protein is your focus,” says Manaker. “However, if your goal is simply to enjoy its rich flavor and comforting qualities, the protein content may not be as significant. Always check the ingredient list and nutritional information to find the product best suited to your preferences and goals.”

Beef vs. Chicken: “When choosing between beef and chicken, it really depends on your taste preferences and how you’ll be using it,” Manaker says. “Chicken tends to have a lighter flavor, while beef is richer and heartier.”

5 Ways to Enjoy Bone Broth

There are many creative, delicious ways you can add bone broth to your diet:

• Use it as a cooking liquid for grains such as rice, quinoa, or farro
• Stir it into soups, stews, or chili for added protein and nutrition
• Sip it plain as a warm, protein-rich snack or coffee alternative
• Swap it for water when sautéing vegetables for extra flavor
• Use it to fortify a pan sauce for meats like steak or chicken