What Is Bone Broth? Benefits, Nutrition & How to Use It
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Bone broth has become increasingly popular in recent years, but it is far from a new food trend. Traditionally made by slowly simmering animal bones and connective tissue, bone broth has been used in kitchens around the world for generations.
Today, it is enjoyed as a warming drink, used as a base for soups and sauces, or incorporated into everyday meals as a simple way to add flavour and nutrition.
In this article, we explore what bone broth is, how it differs from stock, its nutritional profile and the potential benefits of including it as part of a balanced diet.
What is bone broth?
Bone broth is a savoury liquid made by slowly simmering animal bones, often alongside connective tissue, vegetables, herbs and seasonings.
During the cooking process, flavour and nutrients from the bones and surrounding tissues are released into the liquid, creating a rich and nourishing broth. Depending on how it is made, bone broth may contain varying amounts of:
- Protein
- Amino acids
- Collagen-derived compounds
- Minerals
- Gelatine
The nutritional profile can vary considerably depending on the type of bones used, how long the broth is cooked and whether additional ingredients are included. Bone broth can be made from beef, chicken, pork or fish bones.
At Nourish, we stock a range of bone broths from Freja, making it easy to enjoy bone broth without spending hours making your own.
→ Explore our Freja collection
What is the difference between bone broth and stock?
Bone broth and stock are often used interchangeably, but there are some differences.
Bone broth is typically simmered for longer than stock, usually 12-48 hours, and may include more connective tissue. This longer cooking process can produce a richer flavour and allows the collagen to be broken down to release amino acids and minerals. Depending on the ingredients and method used, this simmering process results in the higher protein and mineral content that bone broth is known for.
Some commercial stock cubes can also contain additives such as fillers, flavourings, salt and maltodextrin.
What nutrients are found in bone broth?
The nutritional content of bone broth does vary between products, but it can provide a source of several nutrients.
Protein
One of the main nutritional attractions of bone broth is its protein content. Some ready-made bone broths contain a good amount of protein per serving, making them a convenient option for people looking to increase their overall protein intake. As an example Freja Beef Sipping Bone Broth contains 20g protein per 500ml pack.
Protein contributes to:
- The growth and maintenance of muscle mass
- The maintenance of normal bones
The amount of protein in bone broth varies significantly between brands and products, so check the nutritional information when choosing a broth.
Amino acids
Protein is made up of amino acids, which have a wide range of functions in the body. Bone broths contain amino acids associated with collagen-rich connective tissues, glycine and proline.
Collagen-derived compounds
Bones and connective tissues naturally contain collagen. When collagen-rich tissues are cooked, some of these components may contribute to the gelatinous texture of a traditional homemade broth.
Minerals
Bone broth can contain small amounts of minerals such as calcium and magnesium.
What are the benefits of bone broth?
Bone broth can be a convenient way to add protein and flavour to your diet. While it is often associated with benefits for gut health, skin and joints, research specifically on consuming bone broth is still limited.
Here are some simple ways it can fit into a healthy diet.
1. A convenient source of protein
Protein content varies between products, but some bone broths provide a useful amount of protein in an easy-to-drink format. Adding bone broth to dishes can help to boost protein intake.
Enjoy it:
- Between meals or after exercise
- As a warming savoury drink
- Added to soups, stews or grains
- As part of a protein-rich lunch
Always check the nutritional information, as protein levels vary considerably between products.
2. A warming, savoury drink
Bone broth can be a satisfying alternative to tea, coffee or sweet drinks, particularly when you fancy something savoury and warming.
3. A versatile cooking ingredient
Use bone broth to add flavour and depth to:
- Soups and stews
- Risotto and grains
- Sauces and gravies
- Ramen-style dishes
- Lentils and beans
4. An easy addition to a balanced diet
Bone broth isn't a miracle food, but it can be a convenient addition to a varied diet alongside plenty of vegetables, fruit, wholegrains, fibre-rich foods, healthy fats and a range of protein sources.
Is bone broth good for gut health?
Bone broth is often promoted for gut health because it contains protein and compounds derived from collagen-rich connective tissue. Whilst there is currently limited evidence that drinking bone broth itself improves digestive health, bone broth can be enjoyed as part of a varied, balanced approach to a happy, healthy gut.
For a healthy gut, focus on the bigger picture:
- Eat a wide variety of plant foods
- Include plenty of fibre from vegetables, fruit, beans, lentils, oats, nuts, seeds and wholegrains
- Include fermented foods such as yoghurt, kefir, sauerkraut and kimchi, if tolerated
- Stay well hydrated
→ Explore our Gut Health collection
Is bone broth good for skin, joints and healthy ageing?
Bone broth contains collagen-derived proteins, but this doesn't mean that eating bone broth automatically improves skin or joint health. When we eat protein, it is broken down into amino acids and peptides that the body uses according to its needs.
Bone broth can contribute to overall protein intake, but for healthy skin, joints and ageing, the foundations are more important:
- Eat enough protein
- Include plenty of colourful plant foods
- Maintain muscle with resistance exercise
- Prioritise good sleep
- Manage stress
- Get a broad range of essential nutrients
Think of bone broth as one useful food within a healthy diet, rather than a targeted treatment or miracle food.
How much bone broth should you drink?
There is no single recommended amount of bone broth that everyone should drink. How much you choose to have will depend on your overall diet, your protein needs and your individual preferences. Some people enjoy a cup of bone broth daily, while others use it simply as an ingredient in cooking.
The most important thing is to view it as one part of a varied diet rather than something you need to consume in large quantities.
How to use bone broth
One of the best things about bone broth is how versatile it is.
1. Drink it straight
Simply heat your bone broth and enjoy it as a warming savoury drink. This can make a great alternative when you're craving something warm but don't want another tea or coffee.
→ Shop Freja Sipping Bone Broths
2. Add it to soups
Use bone broth as the base for:
- Vegetable soup
- Chicken soup
- Lentil soup
- Noodle soup
- Minestrone
It can add flavour whilst also boosting the protein content of a meal, depending on the product you choose.
3. Cook grains in bone broth
Try using bone broth instead of water when cooking:
- Rice
- Quinoa
- Couscous
- Barley
This is a simple way to add extra savoury flavour and protein to a meal.
4. Use it in stews and casseroles
Bone broth works particularly well in slow-cooked dishes.
Try adding it to:
- Beef stew
- Chicken casserole
- Lentil dishes
- Bean stews
- Vegetable casseroles
5. Use it as a quick base for a meal
For a quick and nourishing meal, heat bone broth and add:
- Cooked chicken or tofu
- Vegetables
- Noodles
- Rice
- Fresh herbs
This can create a simple soup in minutes.
Freja bone broth at Nourish
Freja offers a convenient way to enjoy bone broth as part of everyday life. Whether you're looking for something warming to drink or an easy ingredient to add to your meals, ready-made broth can make bone broth far more convenient than preparing it from scratch.
→ Explore the full Freja range at Nourish
You may also want to explore individual products to find the flavour and format that best suits you.
Which bone broth should you choose?
Chicken and beef bone broths offer slightly different flavour profiles and nutritional properties, so your choice may simply come down to taste and how you plan to use them.
Chicken bone broth
Chicken bone broth has a lighter, milder flavour, making it a versatile choice for sipping or adding to soups, sauces, grains and other dishes. It can also work well when you want the flavour of the broth to complement rather than dominate a meal.
Beef bone broth
Beef bone broth has a richer, deeper savoury flavour and works particularly well in hearty soups, stews, gravies and ramen. Depending on the product, beef broth can also provide a useful source of protein.
For something different, try Freja's Beef Shiitake Miso Sipping Bone Broth or Instant Bone Broth Chicken Ramen.
Whichever you choose, check the nutritional information as protein content can vary between products.
Frequently asked questions about bone broth
Is bone broth the same as stock?
Bone broth and stock are similar, but they’re not always the same. Bone broth is typically made with a higher proportion of bones and connective tissue and is often simmered for longer. Many bone broths are also made with simple ingredients, without the added flavourings, preservatives, fillers or other additives found in some commercial stocks. Always check the ingredient list, as recipes and formulations vary between products.
Is bone broth high in protein?
With some bone broths providing around 20g of protein per serving, they can be a convenient way to add protein to your day. They're particularly useful as a quick, savoury alternative to a protein shake or snack. Protein content varies between products, so always check the label.
Can you drink bone broth every day?
Bone broth can be included regularly as part of a varied and balanced diet. There is no need for everyone to drink it every day.
What is the best time to drink bone broth?
There is no "best" time. You can enjoy it whenever it suits you; as a warm drink, between meals or as part of a meal.
Can you cook with bone broth?
Absolutely. Bone broth can be used as a base for soups, stews, sauces, grains and many other dishes.
Is bone broth good for gut health?
Bone broth can form part of a balanced diet, but there is currently limited evidence to support strong claims about bone broth specifically treating or repairing gut conditions. For overall gut health, focus on dietary diversity and a good intake of fibre-rich plant foods.
The bottom line
Bone broth is a traditional, versatile food that can be enjoyed as a warming drink or used to add flavour and nutrition to everyday meals. Depending on the product, it may provide a convenient source of protein and collagen and can be a useful addition to a varied, balanced diet.
At Nourish, we love the simplicity of ready-made bone broths, either for adding to cooking to boost protein intake or for busy days when you want something quick, warming and savoury.