Calories in Broth: Nutrition Facts & Serving Sizes
Per 1 cup (244g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of broth (244g) contains just 39 calories with 4.9g of protein, 1.5g of fat, and 1g of carbs. Per 100g, broth provides 16 calories, making it one of the lowest-calorie liquids you can consume. Broth is typically made by simmering meat, bones, or vegetables in water and is used as a cooking base or consumed on its own. At only 39 calories per cup, it is an excellent tool for cutting calories while adding flavor and volume to meals. The sodium content is significant at 488mg per cup, so it contributes meaningfully to daily sodium intake. Broth provides small amounts of niacin (1.4mg per 100g) and potassium (86mg per 100g). For anyone in a calorie deficit, replacing higher-calorie sauces with broth in cooking is a simple way to save calories without sacrificing flavor.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (244g) | 39 | 4.9g | 1g | 1.5g | 0g |
| 1 fl oz (31g) | 4.9 | 0.6g | 0.1g | 0.2g | 0g |
| 100g | 16 | 2g | 0.4g | 0.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 16 | 1% |
| Protein | 2g | 4% |
| Total Fat | 0.6g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 0.4g | |
| Dietary Fiber | 0g | |
| Sugars | 0.1g | |
| Sodium | 200mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 30mg | 2% |
| Iron | 0.2mg | 1% |
| Potassium | 86mg | 2% |
| Vitamin A | 1mcg | 0% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 1mg | 0% |
| Phosphorus | 30mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.7mcg | 1% |
| Folate | 4mcg | 1% |
| Niacin (B3) | 1.4mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Broth
Broth is a useful tool for anyone managing their calorie intake. At just 16 calories per 100g and 39 calories per cup, it adds flavor and liquid volume to meals without meaningfully increasing calories. For anyone on a cut, using broth instead of oil or cream-based sauces can save hundreds of calories per meal.
The 488mg of sodium per cup makes broth a practical electrolyte source, especially during periods of high sweat output from training or heat. Sodium is the primary electrolyte lost in sweat and is essential for fluid balance, muscle contractions, and nerve signaling. Plain water does not replace sodium, so broth can be a useful recovery drink or a way to replace electrolytes without sugar.
The 4.9g of protein per cup, while not large, adds incremental protein to soups and cooking bases. When broth is used as the liquid in rice, grains, or stews, it quietly boosts the protein content of the whole dish. The niacin content (1.4mg per 100g) supports energy metabolism in cells. Broth made from animal bones (bone broth) has a higher protein content and additional collagen, which is why it is increasingly popular among athletes for joint support.
Dietary Considerations
Standard broth is typically gluten-free, dairy-free, and very low in fat and carbs. It is compatible with keto, paleo, and virtually all dietary approaches due to its near-zero calorie and carb content. Chicken, beef, and vegetable broth are all suitable for weight loss. Check labels on commercial broth, as sodium content varies widely (some brands have over 800mg per cup). Low-sodium broth is available if you are managing blood pressure. Vegetable broth is suitable for vegans. Most meat-based broths are not vegan.
Daily Intake (100g)
100g of broth provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in broth?
One cup of broth (244g) has about 39 calories. Per 100g, broth contains 16 calories. It is one of the lowest-calorie liquid foods available, making it excellent for cooking and cutting phases.
Is broth good for weight loss?
Yes, broth is one of the best foods for weight loss. At only 39 calories per cup, you can use it to add volume, flavor, and moisture to meals without adding significant calories. Replace higher-calorie cooking liquids with broth to cut calories easily.
How much protein in broth?
One cup of broth (244g) has about 4.9g of protein. Bone broth typically has more protein (around 8 to 10g per cup) due to collagen extracted from bones during the longer cooking process.
Is broth the same as stock?
Broth and stock are similar but technically different. Broth is made by simmering meat (with or without bones) and is lighter and more seasoned. Stock is made primarily from bones and has a richer, more gelatinous texture. Nutritionally, stock tends to have slightly more protein and collagen than broth.
How much sodium is in broth?
One cup of broth has about 488mg of sodium. Commercial brands vary significantly, ranging from around 400mg to over 900mg per cup. If you are monitoring sodium intake, choose low-sodium broth or make your own at home where you control the salt.
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