Calories in Bone Broth: Nutrition Facts & Serving Sizes
Per 1 cup (240g)
Per 100g
Source: Web research, March 2026.
Bone broth is a slow-simmered liquid made by cooking animal bones and connective tissue for an extended period, extracting collagen, gelatin, and minerals. One cup (240g) contains just 41 calories with 8.2g of protein, making it one of the most protein-efficient low-calorie liquids available. Per 100g, bone broth has 17 calories, 3.4g protein, 0.4g fat, and 0.4g carbs. The sodium content is notable at 200mg per 100g, rising to 480mg in a full cup. Potassium comes in at 150mg per 100g and phosphorus at 24mg. Bone broth is popular in fitness and keto communities as a hot drink, base for soups, or a fasting-friendly way to get protein and electrolytes without breaking a caloric fast significantly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (240g) | 40.8 | 8.2g | 1g | 1g | 0g |
| 100g | 17 | 3.4g | 0.4g | 0.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Protein | 3.4g | 7% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 0.4g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 200mg | 9% |
| Cholesterol | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 1mg | 0% |
| Calcium | 7mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 150mg | 3% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 5mg | 1% |
| Phosphorus | 24mg | 2% |
| Zinc | 0.2mg | 2% |
| Niacin (B3) | 0.8mg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bone Broth
Bone broth has gained popularity in fitness communities primarily for its collagen and gelatin content, which comes from the breakdown of animal connective tissue during simmering. Collagen peptides have been studied for their potential role in supporting joint health, with some evidence suggesting regular intake may reduce joint pain and improve cartilage quality, which is highly relevant for people training under heavy load.
The gelatin in bone broth may also support gut lining integrity. A healthy gut barrier is increasingly recognized as important for nutrient absorption and immune function.
From a purely macro standpoint, bone broth is a remarkable protein-to-calorie trade: 8.2g of protein in a cup for only 41 calories. For anyone doing intermittent fasting, bone broth is often used during fasting windows to maintain satiety and electrolyte balance without significantly spiking insulin or breaking a fast from a metabolic standpoint.
Potassium at 150mg per 100g and sodium at 200mg per 100g make bone broth a useful electrolyte drink, especially during low-carb or keto dieting when electrolyte losses through urine are elevated. It is warm, filling, and practically calorie-free, making it a useful tool during aggressive cuts.
Dietary Considerations
Bone broth is not vegan or vegetarian as it is made from animal bones. It is naturally gluten-free and dairy-free, making it suitable for those with those intolerances. It is highly keto-friendly given its near-zero carb content and high protein per calorie. For weight loss and fasting protocols, bone broth is one of the most useful foods available. The sodium content of 200mg per 100g (480mg per cup) is relevant for those monitoring sodium intake. Overall, it is an extremely clean, low-calorie protein source with minimal downsides for most people.
Daily Intake (100g)
100g of bone broth provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in bone broth?
Bone broth has 17 calories per 100g. One cup (240g) contains approximately 41 calories, making it one of the lowest calorie protein-containing foods available.
Is bone broth good for weight loss?
Yes, bone broth is excellent for weight loss. It is extremely low in calories at 17 per 100g, provides 8.2g of protein per cup to help maintain muscle, and is filling as a warm drink. It is also useful during fasting windows.
How much protein in bone broth?
Bone broth contains 3.4g of protein per 100g. One cup (240g) provides about 8.2g of protein, which comes primarily from collagen and gelatin derived from animal connective tissue.
Is bone broth good for joints?
Bone broth contains collagen peptides and gelatin, which have been studied for potential joint health benefits. Some research suggests regular collagen intake may support cartilage health and reduce joint discomfort under training load, though more research is ongoing.
Can you drink bone broth while intermittent fasting?
Many people consume bone broth during fasting windows because of its very low calorie count of 41 calories per cup. It provides protein and electrolytes (sodium, potassium) with minimal metabolic disruption, though technically it is not a true fast due to the protein content.
Is bone broth keto-friendly?
Yes, bone broth is extremely keto-friendly. It has only 0.4g of carbs per 100g and is high in protein relative to calories. It is a popular drink on keto diets for electrolyte replenishment and hunger management.
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