Quick Answer
- Yes. Bone broth contains protein, mostly from dissolved collagen, typically around 6 to 10 grams per cup.
- The exact amount varies with the bones, the concentration, and whether it is liquid or a powder.
- It is not a complete protein, so it complements rather than replaces meat, eggs, or other full proteins.
- A concentrated bone broth protein powder delivers far more protein per serving than liquid broth.
One of bone broth’s quiet strengths is its protein. Unlike a thin stock or a plain broth, a real bone broth carries a meaningful amount of protein in each cup, which is part of why it feels so satisfying. Here is how much you can expect, where that protein comes from, how it compares with other sources, and how to get more of it if protein is your goal.
The short answer is that a typical cup of bone broth provides somewhere around 6 to 10 grams of protein, though the number varies quite a bit depending on how the broth is made.1
Where the Protein Comes From
Almost all of the protein in bone broth comes from collagen, the structural protein in bones and connective tissue. During the long simmer, that collagen breaks down into gelatin and dissolves into the liquid, carrying its protein with it. This is why a rich, long cooked broth that sets into a firm gel when chilled is also the most protein dense; the gel and the protein come from the same source. You can read more about how this works in our guide to does bone broth have collagen.
How Much Protein Per Cup?
Most liquid bone broths land in the range of about 6 to 10 grams of protein per cup, though some concentrated broths go higher and thin ones lower. The best way to know is to check the label, since the protein number is the clearest sign of how rich and collagen heavy a broth really is. A plain stock or broth, by contrast, often has just a gram or two. For the full nutritional breakdown, see our bone broth nutrition facts, and for the calorie side, how many calories in bone broth.
Is Bone Broth a Complete Protein?
This is an important nuance. The protein in bone broth is largely collagen, which is lower in some of the essential amino acids your body cannot make on its own, particularly tryptophan. That means bone broth is not a complete protein in the way that meat, eggs, fish, or dairy are. It is still a valuable source of specific amino acids like glycine and proline, but it works best as a complement to a varied diet rather than as your sole protein source. Think of it as a useful addition, not a replacement for full proteins.
Bone Broth vs. Other Protein Sources
Compared with a chicken breast, a scoop of whey, or a few eggs, a cup of bone broth provides less protein and a different amino acid profile. Where it stands out is in convenience and in those collagen specific amino acids, plus the fact that it delivers its protein in a warm, low calorie, hydrating form. So it is not competing with a steak; it is offering something different. For people who want collagen alongside general protein, broth fills a niche that other sources do not.
Bone Broth Protein Powder
If protein is your main goal, a concentrated bone broth protein powder is worth knowing about. It delivers far more protein per serving than liquid broth, often 15 to 20 grams or more, because it is concentrated and the water removed. It mixes into drinks, smoothies, and soups, and it stores easily. The various forms of bone broth, from cartons to powders, let you choose between the sipping experience of liquid broth and the protein punch of a powder, depending on what you need that day.
How to Get More Protein From Your Broth
- Choose a rich, gelling broth, since the firmer the gel, the more protein it carries.
- Whisk in an unflavored bone broth protein powder to boost a cup or a soup.
- Use broth as a base for protein-rich soups with added meat, beans, or egg.
- Reduce a homemade broth further to concentrate both its body and its protein.
- Pair it with complete proteins across your day for a balanced amino acid intake.
Protein and Satiety
Part of why bone broth feels so satisfying for its calorie count is that protein. Protein is the most filling of the macronutrients, so a warm, savory cup with several grams of it can take the edge off hunger between meals or during a fasting window far better than a plain, calorie-free drink. This is one reason broth shows up so often in eating plans aimed at appetite control. For more on that, see bone broth for weight loss.
Does the Type of Broth Matter?
The animal matters less than the bones and the concentration, but there are tendencies. A rich beef bone broth made with collagen heavy bones tends to be very protein dense, while a lighter chicken bone broth can be a touch lower, though a chicken broth made with plenty of feet gels and packs protein beautifully. The best guide is always the label and the gel test rather than the animal alone. Compare them on our types of bone broth page.
Fitting Bone Broth Into Your Protein Goals
For most people, bone broth is best seen as a helpful contributor to daily protein rather than the centerpiece. A cup or two adds several grams in a comforting, hydrating form, and a powder can add considerably more when you want it. Build the rest of your protein from complete sources across your meals, and let broth round things out while delivering its collagen specific amino acids and its warm, satisfying ritual. For ideas on working it in, see how to use bone broth.
How the Protein Compares
Bone broth provides a useful amount of protein for a low calorie drink, but it is worth understanding what kind. Most of the protein in bone broth is collagen, which is lower in some essential amino acids than complete proteins like eggs, meat, or dairy. That makes broth a helpful complement to a varied diet rather than a sole protein source. If your main goal is a high, complete protein intake, pair broth with other protein foods, or reach for a concentrated bone broth protein powder.
Getting More Protein From Broth
There are easy ways to boost the protein in a cup of broth. Choose a richer, long simmered broth or a concentrated form, since these carry more collagen per serving. A beef bone broth tends to be more substantial than a lighter chicken bone broth. You can also stir an unflavored protein powder into warm broth, or use broth as a base for a soup with added meat, beans, or eggs. The different forms of bone broth let you match the protein to your needs.
Who Might Want the Extra Protein
A protein rich cup of broth suits anyone looking for a light, satisfying way to add a little more protein to the day, whether that is between meals, during a fasting window, or as a savory alternative to a sweet snack. As always, broth is one piece of a balanced diet rather than a standalone solution, and how much protein you need overall depends on your own body and goals. For the wider nutrition picture, see our bone broth nutrition facts.
A Convenient Protein Boost
For the days when you want a little more protein without a full meal, broth is genuinely handy. A warm cup delivers several grams in a low calorie, easy to sip form, and a concentrated bone broth protein powder pushes that higher still when you need it. It is an especially easy option first thing in the morning, between meals, or after a workout, when something light and savory appeals more than a heavy snack. Paired with whole food protein across the day, it helps round out your intake without much effort.
Frequently Asked Questions
How much protein is in a cup of bone broth?
Most liquid bone broths provide around 6 to 10 grams of protein per cup, though concentrated broths can be higher and thin ones lower. Checking the label is the best way to know.
Is the protein in bone broth complete?
No. It is largely collagen, which is lower in some essential amino acids, so bone broth is not a complete protein. It works best as a complement to a varied diet rather than a sole protein source.
Does bone broth have more protein than regular broth?
Yes, considerably. A real bone broth provides several grams of protein per cup from dissolved collagen, while a plain stock or broth often has just a gram or two.
How can I add more protein to bone broth?
Choose a rich, gelling broth, whisk in an unflavored bone broth protein powder, or use the broth as a base for soups with added meat, beans, or egg.
Is bone broth protein powder better than liquid broth?
Neither is better overall. A powder delivers far more protein per serving and is convenient, while liquid broth offers the sipping ritual and hydration. The right choice depends on your goal.
Is bone broth a good source of protein?
It is a useful low calorie source, usually offering several grams per cup, though most of that protein is collagen rather than a complete protein. It works best as a complement to a varied diet rather than your main protein source.
| How We Reviewed This Article. Written by Dr. Kellyann Petrucci, MS, ND, and checked against independent research by the bonebroth.com editorial team. It uses careful language for claims that are still being studied, flags any industry funded research, and is updated as new evidence emerges. |
Sources
The claims above draw on independent, peer-reviewed research: