Bone broth is one of the oldest foods in the world and, at the same time, one of the big food trends of recent years. It appears in many recipe books and on supermarket shelves under the name bone broth. But what is really in it? And is bone broth really as healthy as is often claimed?
In this article, we look at what bone broth is, which nutrients it provides, what science says about it and how you can easily make it part of your daily routine.
What is bone broth?
Bone broth is simply a broth made by simmering animal bones, usually from beef or chicken, in water for many hours. Beef bone broth accordingly refers to broth made from beef bones.
The difference from a classic meat broth lies in the ingredients and the cooking time. A normal broth is made mainly from meat and simmers for much less time. Bone broth, on the other hand, is based on bones, joints and connective tissue and, depending on the recipe, simmers for four to six hours, up to a day or longer. During this time, part of the collagen from the bones turns into gelatine. That is why a good bone broth is somewhat thicker and can even set slightly in the fridge.
An important distinction: real bone broth has little in common with industrial stock cubes. These usually consist of salt, flavourings and flavour enhancers, not slowly simmered bones.
What is in bone broth? The most important nutrients
The nutritional value of bone broth comes mainly from the connective tissue of the bones. During the long simmering, these components pass into the water:
- Protein: According to Harvard Health, bone broth provides around 8 to 10 g of protein per cup. That is significantly more than a normal broth with 2 to 6 g.
- Collagen and gelatine: Collagen is the most important structural protein in bones, cartilage and tendons. During cooking, part of it turns into gelatine.
- Amino acids: Glycine, proline and hydroxyproline are typical of collagen. In a collagen strand, every third amino acid is glycine. Glutamine is also present.
- Minerals: Calcium, magnesium and phosphorus are present, but only in small amounts.
The content varies greatly. A study by the Australian Catholic University found large differences in amino acid content between different bone broths, depending on the recipe, type of bone and cooking time. So if you drink bone broth regularly, you benefit from a product with consistent quality and a clearly declared protein content.
Is bone broth really that healthy?
To be honest, bone broth is nutrient-rich, but it is not a miracle cure. Many of the promises you read online have hardly been studied for bone broth itself. What can be well documented is its contribution to protein intake.
And protein really is important: it contributes to the maintenance and growth of muscle mass. According to Harvard Health, an adequate protein intake is especially important as you get older to maintain muscle mass. A cup of bone broth is a simple, low-calorie way to get extra protein into your day, without a shaker.
Is every broth healthy?
Not every broth is the same. Many ready-made broths contain a lot of salt: according to Harvard Health, some products contain more than 450 mg of sodium per cup. That is around a fifth of the recommended daily limit. On top of that come flavourings, yeast extract and glutamate. If you drink broth for health reasons, you should therefore check the ingredient list: the shorter, the better. Ideally, bones and water, nothing else.
Why origin matters
With beef bone broth, the quality of the animals plays a big role. Bone broth made from the bones of organic grass-fed cattle is therefore a sensible choice for regular use.
Bone broth for colds and for the joints: is there anything to it?
Bone broth for colds
Warm soup for a cold is a classic and even has a well-known study behind it. In 2000, researchers at the University of Nebraska examined a traditional chicken soup in the laboratory. They found that the soup inhibited the migration of certain white blood cells that are involved in inflammatory responses.
How often should you drink bone broth?
Bone broth is a food, not a medicine. So you can make it part of your daily routine in whatever way suits you. In practice, these options have proven themselves:
- One cup a day: Some people drink a cup of warm bone broth in the morning or afternoon as an alternative to coffee or as a snack.
- After training: Thanks to its protein content, a cup fits well into the time after exercise. You should still take in more than 10 g of protein after training.
- In the cold season: When you feel under the weather, warm broth is a soothing, easily digestible meal.
- As a cooking base: Bone broth is ideal for soups, risotto, sauces or stews and enhances them in both flavour and nutrients.
Consistency matters more than the exact amount. One cup a day is easy to keep up, especially when preparing it takes just a minute.
Make it yourself or buy it ready-made?
Making bone broth yourself is lovely, but time-consuming. You need good bones, a large pot and a lot of time: depending on the recipe, the broth simmers for 12 hours or longer. On top of that, the nutrient content is different in every pot. We show you how to make it at home in our beef bone broth recipe.
If you want the benefits of bone broth without the cooking effort, go for freeze-dried broth. Our bone broth powder from organic grass-fed beef is traditionally simmered from the bones of organic grass-fed cattle and then freeze-dried. This preserves the natural components of the broth. The powder contains around 9.5 g of protein per 10 g serving and is free from salt, flavourings and additives.
Preparation is easy: dissolve one scoop in hot water and your cup of bone broth is ready. One pouch makes around 25 cups.
Frequently asked questions
What is bone broth?
Bone broth is a broth made from bones simmered for a long time. Beef bone broth accordingly is a broth made from long-simmered beef bones.
Is bone broth really that healthy?
Bone broth is a nutrient-rich food with plenty of protein, gelatine and the amino acids typical of collagen. However, many health promises have not been studied specifically for bone broth. Its contribution to protein intake is the best documented.
How often should you drink bone broth?
There is no official recommendation. Many people drink a cup a day, for example in the morning, after training or as a warm snack.
What is the difference between broth and bone broth?
Normal broth is made mainly from meat and simmers for a shorter time. Bone broth is based on bones and connective tissue and simmers for many hours. As a result, it contains more protein and gelatine.
Is bone broth suitable for athletes?
Yes. With its high protein content, bone broth fits well into the diet of active people. Protein contributes to the maintenance of muscle mass.