Beef consommé is a type of soup made by simmering beef and vegetables to extract flavors and nutrients into a tasty, protein-rich broth. But is this classic soup actually good for you?
In this article, we’ll take a deep dive into the nutrition facts and health benefits of beef consommé to find out if it deserves a place in a healthy diet.
What is Beef Consommé?
Beef consommé is a clear soup made by simmering beef and vegetables in water to extract their essence and flavor The term “consommé” comes from the French word “consumé” meaning concentrated or perfected
Unlike beef broth or stock, consommé is clarified, meaning it has been strained to remove fat and impurities, leaving behind a crystal clear, intensely flavored liquid. This clarification process concentrates the protein and nutrients from the beef and vegetables.
Traditionally, beef consommé is made by simmering beef shanks or other cuts of beef, carrots, onions, celery, and tomatoes in water for several hours. Egg whites are often added during cooking to help attract and remove impurities. The resulting liquid is then strained through a cheesecloth to yield the final clarified consommé.
This classic soup can be served as a hot first course or light main dish. It usually contains small pieces of vegetables and meat for texture and added nutrition. Beef consommé offers a savory, deeply beefy flavor in a low-calorie broth.
Nutrition Facts of Beef Consommé
So what exactly is in beef consommé nutrition-wise? Here is the breakdown for a 1 cup serving (240ml) of basic beef consommé made with lean beef shank:
- Calories: 45
- Fat: 0g
- Sodium: 490mg (21% DV)
- Carbs: 3g (1% DV)
- Fiber: 0g
- Sugars: 1g
- Protein: 9g (18% DV)
As you can see, beef consommé is very low in calories, fat, carbs, and sugar. The main nutrient it provides is protein – delivering 18% of the recommended daily intake in just one cup.
It also contains some minerals like iron, selenium, and B vitamins, though amounts can vary based on ingredients and preparation. The salt content is moderately high at 21% DV per serving.
Compared to other types of soup, beef consommé is one of the lowest calorie options, while still providing satisfying protein. For example, 1 cup of chicken noodle soup may contain 110 calories or more.
Potential Health Benefits of Beef Consommé
So with its stellar nutrition profile, what are some of the potential ways beef consommé can benefit your health? Here are some of the top health benefits associated with this classic soup:
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Promotes muscle growth and maintenance. The high protein content in beef consommé makes it an excellent choice if you’re looking to build or maintain muscle mass. The protein provides amino acids that help stimulate muscle protein synthesis.
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Boosts immunity. The variety of vitamins and minerals in beef consommé, including selenium, zinc, and B vitamins, can help strengthen your immune cells to fight off pathogens.
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Supports healthy bones. Beef is one of the highest food sources of bioavailable zinc – and zinc deficiency is linked to lower bone mineral density. The zinc in beef consommé can help support bone health.
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Improves digestion. The broth is easily digested, and provides hydration to aid digestion and gut motility. The gelatin content also helps soothe the digestive tract.
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Satisfies hunger and cravings. The protein and savory flavor can help you feel full and satisfied. This makes it a smart snack or starter to prevent overeating.
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Low-calorie comfort food. When you’re sick or under the weather, beef consommé provides comforting nourishment without excess calories that can pile on pounds.
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Promotes heart health. Beef consommé is very low in fat, cholesterol, and carbs – a heart healthy nutrient profile. Some research suggests the nutrients like carnitine may also benefit heart function.
Tips for Making Healthy Beef Consommé at Home
Want to enjoy the benefits of homemade beef consommé? Follow these tips for the healthiest preparation:
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Choose lean cuts of beef. Opt for leaner cuts like eye of round, sirloin tip, or boneless shanks to minimize saturated fat. Trim off any excess fat before cooking.
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Load up on veggies. Use plenty of fresh veggies like carrots, onions, celery, mushrooms, and tomatoes. This boosts fiber, vitamins, and minerals.
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Simmer and strain. Gently simmer the ingredients for 2-3 hours and strain through cheesecloth to yield a clarified broth.
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Skim the fat. After cooling, any fat will rise to the top. Skim this off for the leanest result.
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Use low-sodium ingredients. Opt for reduced sodium vegetable or beef stock and limit added salt. This keeps sodium in check.
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Add whole grains. For extra nutrition, simmer grains like barley or farro in the broth. This also gives more body.
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Garnish smartly. Stay lean by garnishing with fresh herbs, mushrooms, or roasted vegetables instead of cream or croutons.
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Balance your meal. Enjoy the consommé as part of a balanced meal with veggies, healthy carbs, plant oils, etc. This ensures you get all essential nutrients.
Potential Downsides of Beef Consommé
While beef consommé offers some nutritional benefits, there are a few potential downsides to keep in mind:
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High in sodium. Store-bought versions tend to be very high in sodium. Consuming excess sodium may increase risk of high blood pressure.
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Contains saturated fat. Even when made with lean beef, there will be some saturated fat from the meat – around 2g per cup. too much can negatively impact heart health.
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Not vegetarian/vegan friendly. The classic version contains beef and animal products like gelatin. Vegetarians or vegans would need to opt for alternative vegetable or mushroom broths.
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Risk of overconsuming calories. If loaded with starchy vegetables, pasta, heavy cream or oil, consommé can quickly become a high calorie soup. Portion size is key.
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Contains purines. Purines in beef may increase uric acid, which could worsen gout for those with this condition.
To minimize these downsides, consume beef consommé in moderation as part of an overall healthy diet. Those restricting calories or sodium should be particularly mindful of portions.
The Bottom Line
When made with lean beef and plenty of fresh vegetables, beef consommé can be a nutritious addition to a balanced diet. It provides protein for muscle growth and repair, various vitamins and minerals to support immunity and bone health, and comfort with minimal calories.
However, it’s best consumed in moderation due to the high sodium content in many recipes. Pair your consommé with other wholesome foods like fruits, vegetables, whole grains, and plant-based proteins to ensure you meet all your nutritional needs.
With its savory depth of flavor and stellar nutrition profile, beef consommé deserves its place as a classic nourishing soup. Just be mindful of your personal dietary needs and restrictions to determine if and how this soup can fit into your healthy lifestyle.
Difference Between Broth and Stock
In general, the difference between broth and stock boils down to their primary ingredient. Animal-based stocks are made using bones, while broths are made using meat and skin. Bone broth is made from bones, meat, and sometimes skin or other tissue. It’s the best of both worlds. Along with these base ingredients, stocks and broths may also have aromatic vegetables in them. Broths are usually seasoned with salt (and sometimes pepper).
Vegetable-based stocks and broths do not contain any meat or skeletal material. Instead, veggie stocks sometimes include meat-free gelatin as a thickener.
Health benefits of bone broth include:
Better hydration
The high water content in bone broth helps you stay hydrated. Water makes up 70% of the body and impacts virtually every bodily function.
Improved sleep
Small amounts of the amino acid glycine are found in bone broth. This acid may help you relax and sleep better, deeper sleep.
Collagen boost
Collagen is the most abundant protein in your body. Its braided, chain-like structure helps it strengthen a variety of tissues, including skin, bones, muscles, and tendons. Bone broth is naturally high in collagen. But there is little evidence that eating collagen-rich foods will help your body make more of the protein.
Reduced inflammation
Some studies suggest that bone broth can help reduce inflammation. Chronic inflammation is associated with a host of conditions, including arthritis, Crohns disease, and ulcerative colitis. The amino acids in bone broth may work to counteract inflammation-causing compounds in your body.
Bone broth for weight loss
Bone broth can be a part of a healthy weight loss regime. It is loaded with proteinâabout 10 grams per servingâthat can help you feel full for longer. Getting more protein can also help you build lean muscle mass, which makes your body burn more calories during the day. Experts recommended that most people take in at least 0. 8 grams of protein a day per kilogram of body weight. To maximize lean muscle gain, be sure to incorporate exercise into your daily routine as well.
Bone broth is easy to make and a flavorful part of many complex, delicious recipes. Its also a great way to use otherwise inedible animal bones and tissues.
Nutrients per serving
Every batch of bone broth is unique, so its impossible to calculate the exact nutrient content. However, because beef stock is among the more common broths around the world, its a decent reference point. One cup of beef bone broth contains:
- Calories: 39
- Protein: 9 grams
- Fat: 1 gram
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Bone broth also contains small amounts of calcium, iron, and potassium.
Bone broth protein
The protein in bone broth may help your body build bones, muscles, cartilage, skin, blood, and more.
If you want the health benefits of bone broth but don’t want to eat soup, you could try taking it as a powder. Bone broth protein powder is a nutritional supplement designed to quickly deliver protein to your muscles. The makers of this concentrate form of bone broth say that each 22-gram scoop has about 20 grams of protein. But many brands also contain artificial sweeteners, which can cause digestive issues like bloating and diarrhea.
Types of Bone Broth
Technically, you can make a bone broth out of anything with bones and skin. But most are made using leftovers from the butchers block. The most common types of bone broth available in grocery stores include:
Chicken bone broth
This is the most popular type of bone broth in the U. S. There are more amino acids in chicken bone broth than in beef bone broth, but not as many nutrients in chicken bone broth as in turkey bone broth. It has a mild flavor that goes well with a lot of different foods and is lower in fat than most other types of bone broth.
Beef bone broth
While not as rich in amino acids as chicken bone broth, beef bone broth packs slightly more fat. This makes it a perfect base for rich stews and soups, such as French onion. It costs about the same as chicken bone broth, though it might cost a little more if you use store-bought bones to make it at home.
Pork bone broth
A lot of popular Asian dishes, like tonkotsu ramen and bak kut teh, are made with pork bone broth. While historically less common on the U. S. market, more Americans have begun catching on to pork bone broth in recent years. To make this broth even more gelatinous, pig feet are sometimes added along with the bones and skin.
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FAQ
Which is better beef broth or beef consomme?
Is consommé healthy?
Can you eat beef consomme on its own?
Can you eat beef consomme as a soup?
What is beef consommé?
Essentially, beef consommé is a rich soup. It’s made by simmering ground beef in some form of stock (often beef or veal) with egg whites and vegetables. As the mixture simmers, the ground beef and egg white will bind together and float to the top of the broth. This is known as the raft. Some chefs use the eggshell as well to form a stronger raft!
What makes a good beef consommé?
Three qualities separate consommé from stocks and broth: it is never cloudy but has been clarified to glass-like perfection, its flavors are deeply concentrated, and it has a full-bodied smoothness stock-based soups lack. A well-made beef consommé tastes meatier than the beef it was made from, and is both comforting and satisfying.
Can you eat beef consommé on its own?
Yes, the most popular way to enjoy beef consommé is on its own! How To Serve Beef Consommé? Beef consommé is typically served hot and eaten as an appetizer or soup. consommé has a rich flavor and a silky texture, so it’s best enjoyed on its own. Serve it very hot so it can’t solidify.
Is beef consommé better than beef broth?
Beef consommé has a deeper flavor and a better texture than beef broth. It can be eaten independently but adds rich intensity to soups and stews. However, the milder flavoring of beef broth is often better for complex dishes with lots of seasoning. Can I Drink Beef Consommé? Yes, the most popular way to enjoy beef consommé is on its own!