How Many Calories in Bone Broth? Nutrition Facts & Macros
A cup of bone broth (240 g) has 31 calories
Protein 4.7g · Carbs 2.9g · Fat 0.2g
Bone broth is an ancient superfood that has become a staple in the keto and intermittent fasting community. With just 13 kcal per 100 g, it delivers nearly zero calories while providing collagen, gelatin, and minerals from slow-simmered bones. Many people sip it during fasting windows because the electrolytes (sodium 198 mg, potassium 185 mg per 100 g) help maintain hydration without breaking ketosis. Bone broth is about 96% water.
54 kJ · per 100g · Water: 95.91 g
Calorie Calculator: Bone Broth (Beef)
240 g Bone Broth (Beef) contains 31 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup / 1 mug (240 g) | 31 kcal | 4.7g | 2.9g | 0.2g |
| 1/2 cup (120 g) | 16 kcal | 2.4g | 1.4g | 0.1g |
| 100 grams | 13 kcal | 2g | 1.2g | 0.1g |
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Bone Broth (Beef) — Nutrition Facts
| Bone Broth (Beef) | per 100g |
|---|---|
| Calories | 13 kcal |
| Protein | 1.97 g |
| Fat | 0.09 g |
| Carbs | 1.2 g |
| Fiber | 0 g |
| Sugar | 0.54 g |
| Sodium | 198 mg |
| Potassium | 185 mg |
| Magnesium | 7 mg |
| Phosphorus | 31 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.055 mg |
| Folate | 2 mcg |
| Manganese | 0.01 mg |
| Water | 95.91 g |
Source: USDA FoodData Central (FDC ID: 172883) · Data verified April 2026
Variations
Beef Bone Broth (Homemade)
13 kcal per 100 g — the USDA reference. Home-prepared beef bone broth simmered 12-48 hours from beef bones, knuckles, and marrow. Rich in collagen and gelatin. The classic bone broth with the deepest flavor and most minerals.
Chicken Bone Broth
~7 kcal per 100 g (estimate). Lighter than beef bone broth, with a milder flavor. Made from chicken carcasses, necks, and feet — the feet are especially rich in collagen. Lower in minerals than beef but still provides electrolytes. A gentler option for those who find beef broth too strong.
Store-Bought Bone Broth
~17 kcal per 100 g (estimate). Commercial bone broth often has more sodium and sometimes added collagen protein for marketing. Check labels — some brands add sugar, starch, or flavoring that increase carbs. Quality varies widely. Look for brands with short ingredient lists (bones, water, vegetables, salt). More convenient but typically less gelatinous than homemade.
Dietary Perspectives
For Weight Loss
Nearly zero calories — a full cup (240 g) has just 31 kcal. Perfect for appetite suppression between meals. The protein (1.97 g/100 g, mostly collagen/gelatin) provides mild satiety. The sodium (198 mg) and potassium (185 mg) help maintain electrolytes during calorie restriction. Sip hot bone broth instead of snacking — it fills the stomach with warm liquid and minerals for almost no calories.
For Athletic Performance
Provides electrolytes (sodium 198 mg, potassium 185 mg per 100 g) at nearly zero calories. The collagen/gelatin from slow-simmered bones supports joint and tendon health — increasingly studied for athletes. Not a significant protein source (1.97 g is mostly collagen, not complete muscle-building protein). Good for rehydration and recovery, especially in cold weather training.
For Keto
A keto and fasting community staple. A cup (240 g) has just 2.9 g carbs and 31 kcal. The electrolytes (sodium + potassium) are crucial on keto where electrolyte loss increases. Bone broth is often consumed during intermittent fasting — the minimal calories (~31 per cup) and lack of insulin-spiking carbs make it fasting-friendly (though strict fasters debate this). Drink 1-2 cups daily on keto for electrolytes, gut health, and joint support.
Frequently Asked Questions
How many calories are in bone broth?
A cup of bone broth (240 g) contains approximately 31 calories. Per 100 g, bone broth has just 13 kcal — making it one of the lowest-calorie foods you can consume. The calories come primarily from a small amount of protein (1.97 g) and carbohydrates (1.2 g), with almost no fat (0.09 g).
Is bone broth good for keto and fasting?
Bone broth is a keto and fasting community favorite. A cup (240 g) has only 2.9 g of carbs and 31 kcal. The electrolytes — sodium (198 mg) and potassium (185 mg) per 100 g — are crucial on keto where electrolyte loss increases. During intermittent fasting, the minimal calories and lack of insulin-spiking carbs make it fasting-friendly, though strict fasters may debate this.
Does bone broth have protein?
Bone broth contains 1.97 g of protein per 100 g (about 4.7 g per cup). However, this protein is mostly collagen and gelatin — not complete muscle-building protein like meat or eggs. Collagen supports skin, joints, and gut health, but it lacks some essential amino acids needed for muscle synthesis. Think of it as a health supplement, not a protein source.
What are the health benefits of bone broth?
Bone broth provides collagen and gelatin from slow-simmered bones, which may support joint health, gut lining integrity, and skin elasticity. It delivers electrolytes (sodium 198 mg, potassium 185 mg, magnesium 7 mg, phosphorus 31 mg per 100 g) at nearly zero calories. The warm liquid promotes satiety and hydration. Many athletes use it for recovery and joint support.
Does bone broth break a fast?
This is debated. A cup of bone broth has about 31 kcal and 4.7 g protein — some strict fasting protocols consider anything above 0 kcal as breaking a fast. However, most intermittent fasting practitioners allow bone broth because the calories are minimal, it doesn't spike insulin significantly, and the electrolytes help prevent fasting side effects like headaches and fatigue.
Bone broth vs regular stock — what's the difference?
Bone broth is simmered much longer than regular stock (12-48 hours vs 2-4 hours), which extracts more collagen, gelatin, and minerals from the bones. Regular stock is typically made with more meat and vegetables for flavor, while bone broth focuses on bones and connective tissue. Nutritionally they are similar (both ~13 kcal/100 g), but bone broth has a richer, more gelatinous texture.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bone Broth (Beef) | 13 | 1.97g | 1.2g | 0.09g |
| Tea (Black, Brewed) | 1 | 0g | 0.3g | 0g |
| Coffee (Black) | 1 | 0.12g | 0g | 0.02g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Coconut Water | 19 | 0.72g | 3.71g | 0.2g |
per 100g
Per 100 g, bone broth has just 13 kcal — nearly as low as black coffee (1 kcal) and tea (1 kcal). Compare that to regular chicken soup (~39 kcal), milk (61 kcal), or orange juice (45 kcal). Bone broth provides more minerals and electrolytes than coffee while remaining extremely low in calories.
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