Is Bone Broth Really Healthier Than Chicken Broth?

While chicken broth has been used in cooking for ages, bone broth has been gaining notoriety over the past several years, partly due to the increased popularity of the paleo diet .

Bone broth and chicken broth are made with similar ingredients - spices and veggies like onion, celery, and carrots. "They're both popular cooking choices and offer many health benefits," says Amy Myers, MD , a functional medicine physician based in Austin, Texas.

And while there's plenty these two kitchen staples have in common, there are also some considerable differences.

What's the Difference Between Bone Broth and Chicken Broth?

When comparing bone broth and chicken broth, "key differences in nutritional profiles make one a superior choice regarding health benefits," says Dr. Myers.

Bone Broth

Bone broth is a nutrient-packed liquid that's made by simmering animal bones in water with vegetables, spices, and herbs for up to 24 hours - sometimes even longer.

During that long cooking time, nutrients from the animal bones, including collagen, calcium, phosphorus, and amino acids, make their way into the liquid.

"These nutrients are known for supporting joint health and promoting skin elasticity," says Mary Sabat, RD , a nutritionist based in Alpharetta, Georgia. Collagen in particular promotes these health benefits and is one of the key nutrients in bone broth that sets it apart from chicken broth.

(Though, there isn't much research supporting the idea that consuming collagen-rich foods can directly benefit joints or skin.)

That said, bone broth also contains glucosamine and chondroitin, which can be particularly beneficial for joint health, says Myers. Bone broth may offer gut health benefits, too. One animal study found the anti-inflammatory properties may help relieve symptoms of the inflammatory bowel disease ulcerative colitis .

Bone broth is best made at home so you know it's been simmered for long enough to gain these potential health benefits. If you're buying it at the grocery store, keep in mind that refrigerated bone broth should have a gel-like texture - that's proof it contains collagen.

Chicken Broth

Chicken broth is made by simmering chicken meat (and possibly some bones) over a shorter period of time than bone broth. As a result, "it lacks the depth of nutrients and beneficial compounds found in bone broth," Sabat says.

But that doesn't mean it's not nutritious. "Chicken broth is hydrating and contains essential vitamins, minerals, and protein," Sabat says.

One animal study found chicken broth has immune-boosting benefits and is a good option to use when recovering from sickness.

It's also lighter than bone broth, which may also make it more easily digestible, Myers says.

The health benefits of chicken broth just aren't as plentiful as you'll find in bone broth.

That said, chicken broth may be easier to come by because it takes a shorter amount of time to make.

And DIY chicken broth is best. "Commercial processing of chicken broth can result in a lower nutrient density compared to homemade versions, especially regarding the content of amino acids, vitamins, and minerals," Myers says. Not to mention, she adds, "boxed broths often contain preservatives and additives like artificial ingredients and have a high sodium content to extend shelf life."

Nutrition Facts: Bone Broth vs. Chicken Broth

Here's a closer look at the nutrients in bone broth and chicken broth, but keep in mind that this is for commercially available options rather than homemade.

Bone Broth (1 cup) Chicken Broth (1 cup) Calories 48 39 Fat 0 g 1.39 g Protein 9 g 4.93 g Carbohydrates 0 g 0.93 g Fiber 0 g 0 g Bone broth is also a good source of vitamin A, which promotes healthy vision, reproduction, immunity, and growth and development.

Tips on Adding Bone Broth to Your Healthy Diet

If you're looking for recipes where the savory taste of bone broth is welcome, opt for bone broth. Here are some ways to incorporate more of it into your diet:

• Heat it up and sip it straight. Sabat suggests enjoying a warm cup of bone broth in the morning to jump-start your day or in the evening as a calming drink. You can also enjoy it between meals as a nutrient-rich, low-calorie snack to help curb hunger, adds Myers.
• Use it as a base in soups, stews, roasts, and casseroles. Substitute bone broth wherever you'd use water or chicken broth to add more nutrients and flavor to any dish, Sabat suggests. You can also use it in place of water when preparing rice or quinoa .
• Make a large batch and freeze small portions in an ice cube tray. This will make it easy to pop some bone broth into dishes like stir-fries, sauces, or gravies - or even in a veggie smoothie , Sabat says.

The Takeaway

Bone broth is made by simmering the bones over a long period of time, which releases more nutrients into it. This makes bone broth the healthier choice. But that doesn't mean chicken broth is a bad option. In fact, if you're short on time, looking for a more mild flavor profile, or recovering from an illness, you can always rely on chicken broth.

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