How Much Protein is in Homemade Beef Bone Broth?

Beef bone broth has become an increasingly popular health food in recent years. This nutritious, protein-rich broth is made by simmering beef bones and connective tissue in water for an extended period of time – usually between 12-24 hours. The end result is a mineral-packed, collagen-rich broth that can be enjoyed on its own or used as the base for soups, stews, gravies, and more. But exactly how much protein does homemade beef bone broth contain? Let’s take a closer look.

What is Bone Broth and Why is it So Healthy?

Before diving into the protein content it helps to understand what bone broth is and why it’s so beneficial. Bone broth is made by slowly simmering animal bones, cartilage ligaments, tendons, and marrow in water with the addition of some vinegar. This long cooking time helps extract nutrients like collagen, gelatin, minerals, and amino acids from ingredients that would normally be discarded.

Consuming bone broth provides a variety of health benefits including

• Boosting immune system function and gut health due to collagen, gelatin, and amino acids like glycine and glutamine.

• Joint support since collagen supplements have been shown to reduce arthritis symptoms and pain.

• Anti-inflammatory effects from compounds like glycine.

• Source of easily absorbed minerals like calcium, magnesium, phosphorus, and potassium.

• Contains chondroitin and glucosamine for bone and joint health.

• May promote healthier hair, skin, and nails due to collagen content.

• Enhances flavor of dishes when used in cooking and provides more nutrients compared to stock.

Protein Content in Beef Bone Broth

The protein content of homemade beef bone broth can vary substantially depending on the specific ingredients used, cooking time, and cooking method. In general, however, one cup of beef bone broth contains approximately 9-10 grams of protein on average.

This protein content comes from both the beef bones themselves as well as the collagen that is extracted from the bones, cartilage, tendons, and ligaments during the prolonged simmering process. Collagen is unique in that about 25-35% of its amino acids are glycine, proline, and hydroxyproline which are not commonly found in other protein foods like meat or plants.

To put this amount into perspective, here is how the protein content of beef bone broth compares to other high-protein foods:

• 1 cup of beef bone broth: 9-10g protein
• 1 cup of milk: 8g protein
• 1 large egg: 6g protein
• 1 oz cooked chicken breast: approx 8g protein

So you can see that one cup of homemade beef bone broth provides a significant amount of protein, comparable to commonly consumed high-protein foods.

The protein content can vary based on the specific bones used. Bones from body regions that see more movement and weight bearing, like leg and knuckle bones, will be higher in collagen and thus yield more glycine and proline amino acids. Marrow bones also provide additional protein since bone marrow is a source of protein itself.

How Long to Cook Beef Bones for Maximum Protein Extraction

In order to maximize the protein content extracted from beef bones, it is ideal to simmer the bones for 12-24 hours. Shorter cooking times under 8 hours will yield much less protein.

Here’s an overview of how cooking time impacts protein content:

• 6-8 hours: Extracts some protein but not ideal. Broth will be lighter in color.
• 10-12 hours: Majority of protein will be extracted, broth will be tan in color.
• 18-24 hours: Maximizes protein extraction, especially collagen, broth will be darker brown.

The longer simmering time allows the collagen and amino acids to fully break down and infuse into the water. Aim for at least 12 hours and up to 24 hours for highest protein yield.

Tips for Maximizing Protein in Beef Bone Broth:

Follow these tips to get the most protein out of your homemade beef bone broth:

• Use marrow bones and knuckle/leg bones – These contain more collagen and marrow.

• Add some vinegar – The acid helps break down bones and extract nutrients. Apple cider vinegar is commonly used.

• Simmer for 12-24 hours – As detailed above, go for longer cooking times.

• Keep water just barely simmering – Gentle simmer is ideal, not a rapid boil.

• Make broth in bulk and freeze – This allows longer cook times without wasting broth. Freeze in portions.

Health Benefits of Glycine and Proline from Bone Broth

Two of the stand-out amino acids in bone broth are glycine and proline. These are abundant in collagen and provide unique health benefits including:

• Glycine: This amino acid is anti-inflammatory, improves sleep, enhances skin health, and aids detoxification.

• Proline: Needed for tissue repair, heart health, and blood pressure regulation. Helps improve skin and joint health.

Getting a boost of these collagen-derived amino acids is one of the big benefits to sipping on bone broth!

Using Beef Bone Broth as a Nutritious Addition to Your Diet

Homemade beef bone broth packs an impressive nutritional punch in addition to its stellar protein content. Here are some easy ways to incorporate it into your diet:

• Drink it straight out of a mug or incorporate into smoothies.

• Use it as the base for soups, stews, braised meats, or gravies.

• Cook grains like rice, quinoa or oats in bone broth instead of water.

• Pour it over cooked vegetables to increase flavor and nutrition.

• Whisk in some arrowroot powder to make a sauce.

• Substitute bone broth for water in any recipe.

• Scrambled eggs or omelets will benefit from bone broth instead of milk.

As you can see, beef bone broth is a versatile ingredient that provides substantial protein in addition to enhancing flavor and nutrition when cooking. Aim for 1-2 cups per day to reap all the savory, protein-packed, health promoting benefits that beef bone broth has to offer!

Frequently Asked Questions

How much protein is in beef bone broth vs chicken bone broth?

Beef bone broth contains slightly more protein than chicken bone broth on average. Beef bone broth has about 9-10 grams of protein per cup while chicken bone broth has 7-8 grams per cup typically. Both are great sources of protein, collagen and key amino acids.

Is collagen the same thing as protein in bone broth?

Collagen makes up a large portion of the protein found in bone broths. But there are also other proteins from the marrow, cartilage and bone tissue. So while collagen contributes protein, the total protein includes amino acids from collagen plus other proteins too.

Is store-bought bone broth as high in protein?

Homemade bone broth has higher protein content compared to most store-bought broths. Many commercial broths are diluted with water so the protein can be substantially lower. Read labels and aim for at least 8-9g protein per serving. Or better yet – make your own!

Does bone broth powder have the same nutrition as liquid?

Bone broth powders allow for longer cooking and dehydration to concentrate the nutrients. Look for powders with at least 9-10g protein per serving and that retain the collagen content. Many bone broth powders provide comparable nutrition to homemade.

Are there any negatives to consuming too much bone broth protein daily?

Consuming excessive bone broth protein daily is unlikely to cause any adverse effects in otherwise healthy people. Since it is whole food-based, nutrient-dense protein, it is quite safe at normal intakes of 1-2 cups daily. As with any food, those with chronic kidney disease or gout should exercise caution.

The Takeaway

Homemade beef bone broth is an excellent source of whole food protein and collagen. With approximately 9-10 grams of protein in just one cup, it provides a substantial amount of protein in addition to unique amino acids like glycine and proline. Taking advantage of beef bones to make this nutritious broth is a great way to gain additional protein and health benefits from nose-to-tail cooking. Maximize the protein extraction by cooking beef bones for a slow simmer of 12-24 hours for best results.