Quick Answer
- A cup of plain bone broth is usually around 30 to 50 calories.
- Lighter chicken bone broth sits lower; richer beef bone broth and marrow broths run a little higher.
- The calories come mainly from protein and fat; plain broth has almost no carbohydrate.
- Concentrated bone broth protein powders carry more calories and protein per serving.
Bone broth is popular partly because it delivers a lot of comfort and nourishment for very few calories. A typical cup of plain bone broth lands somewhere around 30 to 50 calories, though the exact number depends on the bones used and how the broth is made. Here is a closer look at where those calories come from and why the figure can vary.
If you are watching your intake, sipping broth for satiety, or simply curious, the good news is that bone broth is one of the more nourishment dense low calorie options you can drink.
The Typical Range
Most plain bone broths fall in the range of about 30 to 50 calories per cup. Lighter broths, such as a delicate chicken bone broth, sit toward the lower end, while a richer beef bone broth or a marrow heavy broth runs a little higher because of its fat content. Compared with most warm drinks, that is remarkably light, which is part of why broth features so often in broth based plans. For the full nutrition picture, see our bone broth nutrition facts.
Where the Calories Come From
The calories in bone broth come mainly from two places: protein and fat. The protein comes from dissolved collagen, and the fat depends on how much was rendered from the bones and whether it was skimmed off. Plain bone broth has essentially no carbohydrate, usually a gram or less, which is part of why it suits low carb and keto approaches so well. You can read more about that in is bone broth keto friendly.
Why the Number Varies
- Bones used. Marrow and fattier bones add calories; lean bones keep it light.
- Skimming. A skimmed broth is nearly fat free; an unskimmed one is richer and slightly higher in calories.
- Concentration. A long simmered, reduced broth is more concentrated, so its numbers per cup are higher.
- Form. A bone broth protein powder is concentrated and carries more calories and protein per serving than liquid broth.
- Add ins. Flavored or sweetened products can carry extra calories and sugar, so check the label.
How It Compares With Other Drinks
Set against other warm drinks, bone broth is strikingly light. A latte, a hot chocolate, or a sweetened coffee can run several hundred calories, while a cup of plain broth is a fraction of that, with protein instead of sugar. Even compared with a glass of juice or a smoothie, broth is far lighter. That combination of low calories and real protein is what makes it such a useful swap when you want something warm and satisfying without much of an energy cost.
Bone Broth and Satiety
What makes bone broth unusual is how filling it is for its calorie count. The warmth, the savory flavor, and the protein all help a cup feel genuinely satisfying, which is why many people use it to bridge the gap between meals or to support a fasting window. It will not, on its own, drive weight loss, but as a low calorie, satisfying swap for higher calorie snacks it can be a helpful habit. For more, see bone broth for weight loss and our overview of bone broth benefits.
Does It Break a Fast?
Because it contains some calories and protein, plain bone broth technically breaks a strict, zero calorie fast. That said, its low calorie, low carb profile means many people drink it during fasting windows for comfort and electrolytes, and it is unlikely to disrupt ketosis. Whether it fits depends on your goal. We cover this in detail in does bone broth break a fast.
How to Keep It Light
If keeping calories low is your goal, choose a plain, skimmed broth, season it with herbs and spices rather than rich add ins, and watch flavored products for added sugar. A lighter chicken broth is naturally lower than a rich beef one, though both are modest. Whatever you choose, the different forms of bone broth make it easy to match the broth to your day, and how to use bone broth has plenty of low calorie ideas for enjoying it.
Calories by Type of Broth
The animal and the cut shape the calorie count. A lean chicken bone broth sits at the lighter end, often near 30 to 40 calories a cup. A richer beef bone broth runs a little higher, and a marrow heavy broth higher still because of its fat. None of these differences are large in the context of a whole day, so you can choose based on flavor and richness rather than worrying much about the calorie gap between types.
Homemade vs. Store-Bought Calories
Homemade broth varies with your bones and whether you skim the fat, so its calories are in your hands. Store bought broths list their numbers on the label, which makes them easy to track. Concentrated and reduced broths read higher per cup simply because they are more concentrated. If you want the lightest possible cup, skim the fat from homemade broth or choose a leaner store bought option.
Calories in Flavored and Powdered Broths
Flavored or sweetened broths can carry extra calories and sometimes added sugar, so the label is worth a look. A concentrated bone broth protein powder is higher in both calories and protein per serving than liquid broth, since it is far more concentrated, which is exactly the point if you are using it as a protein source. The various forms of bone broth all read differently on a label, so match the form to your goal.
Using Bone Broth in a Balanced Diet
Because it is light and filling, bone broth slots easily into most eating patterns. It works as a low calorie snack, a warm start to a meal, or a savory swap for higher calorie drinks. It is a supportive habit rather than a weight loss tool on its own, and results vary, but as part of a balanced diet it earns its place. For more, see bone broth for weight loss and our overview of bone broth benefits.
Bone Broth vs. Other Low-Calorie Drinks
Among warm, comforting drinks, bone broth is unusual because it pairs a low calorie count with real protein. A cup of plain broth runs around 30 to 50 calories, far less than a latte, a sweetened coffee, or a hot chocolate, and unlike those it brings savory flavor and a few grams of protein rather than sugar. Even compared with other light options like herbal tea, broth offers more substance, which is why it feels satisfying rather than merely warm.
That combination is what makes it such a useful swap. Reaching for a cup of broth in place of a higher calorie snack or drink can trim calories while still giving you something warm and genuinely filling, thanks to its protein and savory depth. It is a supportive habit rather than a weight loss tool on its own, and results vary, but as part of a balanced day it earns its place. A lighter chicken bone broth keeps things especially low, while a richer beef bone broth is a touch higher but more filling. For more, see bone broth for weight loss.
The Takeaway on Calories
For a drink that is so warming and satisfying, bone broth asks very little in return: a typical cup is around 30 to 50 calories, almost all from protein and fat, with virtually no carbohydrate. That makes it one of the easiest nourishing choices to fit into any eating pattern, whether you are managing calories, following a low carb plan, or simply want something light and savory. Choose a plain, well sourced broth, season it with herbs rather than rich add ins if you want to keep it lightest, and enjoy it as the genuinely low calorie comfort it is. For the wider picture, see our overview of bone broth benefits.
Frequently Asked Questions
How many calories are in a cup of bone broth?
A cup of plain bone broth is usually around 30 to 50 calories. Lighter chicken broths run lower, while richer beef and marrow broths sit a little higher.
Does bone broth have carbs?
Plain bone broth has very little carbohydrate, usually a gram or less, which is why it fits low carb and keto approaches. Flavored products may contain added sugar, so check the label.
Is bone broth good for a calorie deficit?
It can be, since it is low in calories yet filling. As a satisfying, low calorie swap for higher calorie snacks, it may support a calorie controlled diet, though results vary.
Does bone broth protein have more calories than liquid broth?
Yes. A concentrated bone broth protein powder carries more calories and protein per serving than a cup of liquid broth, since it is far more concentrated.
Are the calories in bone broth from protein or fat?
Mostly from protein and fat, with almost none from carbohydrate. Skimming the fat lowers the calories, while marrow rich broths run a little higher.
Can I drink bone broth every day?
For most people a daily cup is a nutritious, low calorie habit. Keep an eye on sodium if you sip it often, and choose a quality, well sourced broth.