How Many Calories Are in a Cup of Chicken Broth? A Detailed Look

Chicken broth is a versatile and nutritious addition to many recipes. But many people wonder, just how many calories are in a typical cup of chicken broth? In this article, we’ll take a close look at the calories and nutrition facts for chicken broth to get a better understanding of its value in a healthy diet.

An Overview of Chicken Broth Nutrition

Chicken broth is made by simmering chicken bones, meat, and vegetables in water to extract flavor and nutrients. Homemade and store-bought varieties can vary in their nutrition profiles. But in general, a 1-cup serving of chicken broth contains:

• 86 calories
• 2.9 g fat
• 8.5 g carbs
• 6 g protein

Chicken broth gets the majority of its calories from carbohydrates and fat It also provides small amounts of protein and a variety of vitamins and minerals

Some of the main nutrients and their benefits found in chicken broth include:

• Protein – Important for building and repairing muscle tissue The protein in chicken broth comes primarily from the chicken meat and skin used to prepare the broth

• Sodium – Chicken broth contains about 343 mg sodium per cup Sodium helps balance fluids and is used to transmit nerve signals

• Potassium – With 252 mg per cup, chicken broth provides potassium that counteracts sodium to help maintain healthy blood pressure.

• Calcium – The 7 mg of calcium per serving aids in nerve signaling, muscle contraction, and bone health.

• Phosphorus – Works with calcium to build and maintain strong bones and teeth.

• Selenium – This antioxidant mineral is needed for thyroid hormone function, DNA production, and immune health.

• Chondroitin sulfate – This compound found in chicken cartilage may help reduce inflammation.

So while chicken broth is relatively low in calories, it offers a variety of beneficial vitamins and minerals.

Calorie Content in Different Types of Chicken Broth

There are some variations in calories and nutrition between different forms of chicken broth:

• Homemade chicken broth – A homemade broth made by simmering chicken parts can provide 86 calories in 1 cup. Homemade broth has the most control over ingredients.

• Canned chicken broth – Store-bought canned chicken broth contains about 40 calories per cup. Canning condenses the broth, concentrating the flavor but slightly altering the nutrition profile.

• Boxed chicken broth – Broth sold in cartons has around 50 calories per cup. Boxed broth is typically higher in sodium than homemade or canned varieties.

• Bouillon cubes – Chicken bouillon cubes provide about 15 calories per cube when reconstituted in 1 cup water. Bouillon is heavily concentrated and high in sodium.

• Bone broth – This broth is made by simmering bones for an extended time, extracting extra collagen and minerals. A cup contains about 50 calories.

So homemade broth tends to be highest in calories, while commercial broth products are lower due to processing and condensing. But calories can also depend on additional ingredients like vegetables, salt, thickeners, etc.

Calorie Density of Chicken Broth

The calorie density of food measures its calories per gram. Foods with lower calorie density provide fewer calories for their serving size.

With 86 calories in 248 grams (1 cup), chicken broth has a calorie density of 0.35 calories/gram. For comparison:

• Olive oil has a density of 4.4 calories/gram
• Cooked chicken breast has a density of 1.6 calories/gram
• Broccoli has a density of 0.4 calories/gram

So chicken broth is considered a very low-calorie dense food. Its high water content and minimal fat results in few calories per gram. This makes broth a beneficial addition to meals to provide flavor without adding many calories.

How Chicken Broth Compares to Other Broths

Chicken broth is lower in calories compared to many other types of broth:

• Beef broth – Contains 105 calories per cup
• Pork broth – Has around 100 calories per cup
• Vegetable broth – Provides about 45 calories per cup
• Clam broth – Contains 50 calories per 1-cup serving

The higher fat content in meat-based broths results in more calories per serving compared to vegetable and seafood broths. So if you’re aiming for lowest calorie options, vegetable or clam broth is better than chicken, beef or pork.

That said, chicken broth offers more protein than vegetable broth. So chicken can be the better choice when you want a hit of protein and flavor for minimal calories.

Does Removing Fat Change Broth’s Calories?

When making homemade chicken broth, it’s common to remove the layer of fat that accumulates on the top before using the broth. But does discarding this fat significantly affect the overall calorie content?

Unfortunately removing the fat only mildly reduces the calories in broth:

• Broth with fat removed – 80 calories per cup
• Broth with fat left in – 86 calories per cup

The small calorie difference occurs because most of the fat remains suspended within the broth even if you scoop off the top layer. So for a meaningful calorie reduction, the entire broth would need to be chilled and de-fatted, which isn’t practical for most uses.

That said, removing some surface fat can still be beneficial for limiting total fat intake from the broth. It just won’t make a very big dent in calories.

Tips for Reducing Calories in Chicken Broth

While chicken broth is already low in calories, there are some easy ways to reduce its calories a bit more:

• Use less chicken – Limit the chicken meat and skin to make a lighter broth. More veggies and bones only will cut fat.

• Remove skin and fat – Taking off the skin and trimming fat before cooking removes some of the highest-fat elements.

• Use water, not stock – Water provides the fewest calories as a broth base. Using pre-made chicken stock adds calories back in.

• Chill and skim – Chilling fully and removing hardened fat results in the lowest fat and calories.

• Dilute and extend – Adding extra water when reheating thins broth out more to cut calories per serving.

With these tips, it’s possible to reduce the calories in homemade chicken broth by around 10-25%. But it will still provide beneficial nutrition – just with fewer calories per cup.

Chicken Broth Calories in Recipes and Soups

Besides enjoying it alone, chicken broth is commonly used as an ingredient in recipes like soups, risottos, gravies, and braised dishes. How many calories does chicken broth contribute to these recipes?

As a rough estimate, chicken broth adds about 15-25 calories per 1 cup used in recipes. So for example:

• 1 cup broth in vegetable soup – Adds about 20 calories
• 2 cups broth in chicken noodle soup – Adds around 40 calories
• 1/2 cup broth in risotto – Contributes about 10 calories

Since broth is low-calorie, it adds minimal calories to recipes. This makes it a smart way to boost flavor and nutrition without spiking the calorie counts. Just watch sodium levels when using store-bought broths high in salt.

Should You Count Chicken Broth Calories?

With its low calorie density, should you even bother counting chicken broth’s calories? It depends on your goals:

• If counting every calorie strictly, then yes – count broth calories. They add up, especially in soups and stews using large amounts.

• If simply aiming for a healthy diet, the small calories from broth likely don’t matter. Focus on whole foods.

• If trying to lose weight, you may want to count calories from broth used in large quantities. Be aware of sodium too.

For most goals, chicken broth can be considered a “free food” that provides lots of flavor and nutrition with minimal calorie impact. Just don’t guzzle cups and cups of it alone each day.

So in moderation, the calories in chicken broth aren’t too concerning for healthy individuals. Let it add savoriness without worrying about the calorie count.

The Takeaway on Chicken Broth Calories

To recap, one cup of chicken broth contains about 86 calories – primarily from its carbohydrate and fat content. Homemade broth tends to be slightly higher in calories than commercial products. The calorie density is low since broth is mostly water. And chicken broth contains lower calories than beef or pork-based broths.

While chicken broth is relatively low in calories, especially in comparison to other oils and fats, the calories can add up if consuming large amounts. Various preparation methods like using less fat and chilling to remove fat can reduce the calories in homemade broth by about 10-25%.

Overall, chicken broth can be considered a “free food” that adds lots of flavor with minimal calorie impact. So in moderation, it’s not essential to obsess over the 86 calories in a typical cup of this nutritious, versatile ingredient. Let chicken broth be your low-calorie secret weapon for elevating soups, grains, meats, and more.