Quick answer
- A typical cup of bone broth is low in calories, often around 30 to 50, with modest protein and little to no carbohydrate.
- It is a source of collagen, the amino acids glycine and proline, glutamine, and small amounts of minerals.
- Sodium varies widely between products, and it is the number most worth watching.
- Concentrated forms such as bone broth protein pack far more protein per serving.
Bone broth is popular partly because it delivers a lot of character for very few calories. The exact numbers depend on the bones used and how concentrated the broth is, but the overall picture is consistent: light, protein-bearing, and mineral-rich. Here is a clear breakdown of what is actually in a cup, and why each part matters.
Keep in mind that bone broth is a natural food, not a standardized supplement, so figures shift from one product and recipe to the next. The ranges below are typical, and the label on any specific broth is always the final word.
Bone broth nutrition at a glance
These are typical ranges for a one-cup serving of plain bone broth.
| Per cup (about 240 ml) | Typical range |
| Calories | About 30 to 50 |
| Protein | Roughly 6 to 10 g (varies widely) |
| Carbohydrate | 0 to 1 g |
| Fat | 0 to 2 g |
| Sodium | Highly variable |
| Collagen | Present; amount depends on simmer time |
Calories in bone broth
Bone broth is genuinely low in calories, typically somewhere around 30 to 50 per cup. That is part of why it features so often in broth-based plans: it is filling and warming without adding much to your daily total, which makes it a useful swap for higher-calorie snacks.
Richer broths made with marrow run a little higher because of their fat content, while light chicken and fish broths sit at the lower end. Even so, the differences are small in the scheme of a day, and a cup of bone broth remains one of the more nourishment-dense low-calorie options you can sip.
Protein in bone broth
Protein is where products differ the most. A plain cup of liquid bone broth might offer a handful of grams, which is modest but meaningful, while a concentrated bone broth protein powder is formulated to deliver far more per scoop, often in the range you would expect from a protein supplement.
If protein is your priority, the powder forms are the efficient choice, while if you are sipping for comfort, hydration, or the collagen, liquid broth does the job. Either way, the protein in bone broth is part of what makes a cup satisfying rather than just warming.
Collagen and amino acids
Bone broth is best known as a source of collagen, which dissolves into gelatin during the long simmer. Along with it come amino acids such as glycine and proline, which are involved in collagen formation in the body, and glutamine, which is often discussed in the context of the gut lining.1
These compounds are behind most of the benefits people associate with bone broth, from skin to joints to gut comfort. The longer a broth simmers, the more collagen it tends to carry, which is why a rich, gelling broth is generally the more collagen-dense choice.
Fat and carbohydrate
Plain bone broth is very low in carbohydrate, usually a gram or less, which is why it fits keto and low-carb approaches so well. Watch flavored or sweetened products, though, since added sugar changes that.
Fat varies with the broth and how it is prepared. Skimmed broths are nearly fat-free, while marrow-based and unskimmed broths carry a little more, which adds richness and helps a cup feel satisfying. Neither extreme is better; it depends on whether you want the lightest possible sip or a more filling one.
Minerals
Small amounts of minerals, including calcium, magnesium, and phosphorus, leach from the bones into the liquid during the long simmer. The quantities are modest rather than dramatic, so bone broth is not a substitute for a mineral supplement, but they add to the overall nourishment of a warm, savory cup and contribute to its role as a gentle source of electrolytes.
Sodium: the number to watch
Sodium is the one figure that varies enormously between products, and it is the one worth checking if you sip bone broth daily. Homemade broth lets you control the salt entirely, while store-bought options range from very low to quite high.
If you are watching your sodium for any reason, a lower-sodium broth gives you the most flexibility, and you can always season a plain one yourself. This is the single most important label check for regular broth drinkers.
How forms compare
The same bone broth can look very different on a nutrition label depending on its form. Liquid broth is the lightest, closest to homemade, and best for sipping. Concentrates pack the same nutrition into a smaller, dilutable volume. Powders and bone broth protein are the most concentrated by serving, trading the ritual of a warm cup for convenience and a bigger protein hit. Choosing among them is really about your goal: comfort and hydration point to liquid, while a protein or collagen target points to the powders. See forms of bone broth for a full comparison.
Bone broth vs. regular broth nutrition
It helps to see how bone broth compares with ordinary broth on a label. Regular broth, made from a shorter simmer, tends to be lighter across the board, with less protein and less of the collagen that gives bone broth its body. Bone broth generally shows a higher protein number and that signature gelling quality when chilled. Both are low in calories, and both can be high or low in sodium depending on the product, so that part comes down to the specific brands. The practical takeaway is that if protein and collagen are what you are after, the longer-simmered bone broth is usually the richer source, while a plain broth is fine when you simply want a light, savory liquid.
Does cooking time change the nutrition?
Simmer time is one of the biggest factors behind a bone broth’s nutrition. The longer bones and joints cook, the more collagen dissolves into the liquid as gelatin, which is why a broth simmered for a full day tends to be richer, higher in protein, and more likely to gel than one cooked for only a few hours. There is a point of diminishing returns, and the quality of the bones matters too, but in general a longer, gentle simmer yields a more nutrient-dense broth. This is also why homemade and premium store-bought broths, which often cook longest, tend to post the higher protein numbers.
How to read a bone broth label
Reading a bone broth label is the surest way to know what you are getting. Start with protein per serving; a meaningful number, several grams or more, signals a genuinely collagen-rich broth. Check the sodium, the figure that varies most, and pick a lower-sodium option if you drink it daily. Scan the ingredient list for well-sourced bones and as few extras as possible, and be wary of added sugars in flavored products. Finally, note the serving size, since some labels list a small portion that makes the numbers look lower than a full mug. A minute with the label tells you more than any front-of-pack claim.
Does it count toward your protein goal?
Bone broth can contribute to your daily protein, but how much depends entirely on the form. A cup of liquid broth offers a modest few grams, which adds up over several cups but will not, on its own, hit a serious protein target. Concentrated bone broth protein powders are a different story, delivering a substantial dose per serving that can meaningfully support a protein goal, much like other protein supplements. There is also a nuance worth knowing: the protein in bone broth is largely collagen, which is lower in some essential amino acids than complete proteins like whey, egg, or meat. That makes broth a fine complement to a varied diet rather than your sole protein source. Use liquid broth for comfort and hydration, and lean on the powders or whole-food proteins when you are counting grams. And remember that the figures on any label reflect that one product, so two bone broths can read quite differently; when protein matters to you, it pays to compare labels rather than assume they are all alike.
Frequently asked questions
How many calories are in bone broth?
A cup of plain bone broth is usually around 30 to 50 calories. Richer marrow-based broths run a bit higher.
Does bone broth have protein?
Yes, typically a few grams per cup, though the amount varies widely. Bone broth protein powders deliver much more per serving.
Is bone broth keto-friendly?
Plain bone broth is very low in carbohydrates, which makes it a good fit for a keto approach. Check labels on flavored products for added sugar.
Does bone broth have collagen?
Yes. Collagen from the bones and connective tissue is what gives bone broth its body and what sets it into a gel when chilled.
Is bone broth high in sodium?
It depends entirely on the product. Sodium ranges from very low to quite high, so it is the main number to check on the label if you drink it often.
Sources
The claims above draw on independent, peer-reviewed research: