For the last several years, bone broth has been everywhere—and for good reason. Not only is bone broth rich in collagen and minerals, it’s also high in amino acids, which are essential for the formation of proteins and building muscles, skin, and tissue. It may even help the digestive system, support the immune system, fight inflammation, and preserve skeletal health.
Among bone broth’s most important micronutrients? “Potassium, magnesium, phosphorus, iron, selenium, calcium, Vitamin A, and certain B vitamins,” says nutritionist and hormonal health expert Laura Parada.
But that’s not all. In addition, “bone broth is known to provide satiety despite being low in calories,” Parada says. “It also reinforces intestinal health and the microbiota by protecting the intestinal barrier.”
Just add protein… and veggies
All of this is great, but is it ever okay to eat bone broth instead of a meal? Not quite. Although bone broth is definitely nutritious, it’s not substantial enough to be a stand-alone meal as it lacks the full-spectrum of fiber, fats, and proteins we need. As nutritionist Itziar Digón emphasizes, “it should be supplemented with a protein source such as quinoa, eggs, fish, or lean meat.”
As we all know, getting enough protein is essential for our well-being—and bone broth alone isn’t going to cut it. “On average, women should aim to get around one gram of protein a day for every two pounds of body weight,” Parada says. She also notes that to be extra healthy, it would be even best to add veggies, legumes, seeds, or olive oil to the bone broth in addition to a source of protein.
Is it ever okay to eat bone broth as a meal?
There is, however, one situation where it might be acceptable to eat plain bone broth for a meal—but it requires some careful consideration. “When I am asked if bone broth is nutritious enough to replace a dinner, my answer is usually that it depends on what has been eaten during the day,” explains Parada. “If you have already consumed all the nutrients and calories your body needs before dinner, it might not be necessary to add much more.”
Of course, she’s careful to note that this is the exception rather than the rule. Bone broth is not a healthy meal replacement, and should only be consumed on its own when you’ve already reached your body’s macronutrient and caloric needs for the day. If anything, it’s better to use it as a snack replacement between meals instead: “Sipping bone broth can provide satiety when you’re feeling peckish but aren’t truly hungry,” Parada notes.
The healthiest bone broth
For bone broth to be sufficiently nutritious—and thus, satisfying—cooking time is key. “Bone broth is prepared by slowly cooking beef, lamb, chicken, or pork bones in water for about 12 to 24 hours,” explains Parada. “The result is a broth that should be gelatinous when cooled. The longer these bones are boiled and kept in the broth, the more protein and collagen is released.”
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