Bone broth has been a beloved staple for centuries, hailed for its taste, versatility, and potential health benefits. But as health trends like keto and paleo diets gain momentum, questions have arisen about its nutritional value—specifically, “Is bone broth a complete protein?” Whether you’re a health enthusiast, keto dieter, or paleo follower, understanding the answer can help you make informed choices about incorporating bone broth into your lifestyle.
This article dives into the amino acid profile of bone broth, compares it to complete proteins, and shares tips to increase its protein benefits.
What is a Complete Protein?
To understand this topic fully, let’s first define a complete protein. A complete protein contains all nine essential amino acids that the body cannot produce alone. These amino acids are vital for everything from building muscle to supporting immune function.
A complete protein contains all nine essential amino acids our bodies can’t produce on their own. These are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Foods considered “complete proteins” include animal products like meat, eggs, fish, and dairy, as well as plant sources like soy, quinoa, and buckwheat.
Bone Broth’s Amino Acid Profile
Bone broth is packed with nutrients like collagen, gelatin, minerals, and vitamins. However, its amino acid profile is what has everyone asking, “Is bone broth a complete protein?”
Common Amino Acids in Bone Broth
While the exact amino acid content of bone broth varies depending on how it’s made (type of bones, cooking time, added ingredients), it typically contains:
- Glycine
- Proline
- Hydroxyproline
- Glutamine
- Alanine
These amino acids are particularly beneficial for joint health, gut support, and skin repair. For example:
- Glycine plays an essential role in collagen production and detoxification.
- Proline and hydroxyproline support skin elasticity and tissue repair.
- Glutamine promotes gut health by maintaining the intestinal lining.
However, if we compare it to the “complete” protein checklist, bone broth often doesn’t meet the mark. It tends to be low in essential amino acids like tryptophan and lysine.
Does Bone Broth Have All Nine Essential Amino Acids?
Bone broth contains several essential amino acids, but not all nine in sufficient quantities. This means that bone broth, by itself, is not technically a complete protein. That said, it does offer a range of other health benefits, making it a great complement to a protein-rich diet.
Where Does Bone Broth Stand?
Bone broth provides a wealth of amino acids, including glycine, glutamine, proline, and arginine. However, it lacks sufficient quantities of some essential amino acids, such as tryptophan, to qualify as a complete protein.
This doesn’t mean bone broth isn’t beneficial—it’s still a fantastic dietary addition due to its unique amino acid profile and other nutrients. While you may not get all the essential amino acids in one serving, the ones that are present can positively impact your health.
Why Bone Broth is Still a Nutritional Powerhouse
Even though bone broth might not check off all boxes as a complete protein source, it has many qualities that make it an excellent option for supplementing a well-rounded diet.
Rich in Collagen and Gelatin
Bone broth is one of the best natural sources of collagen, which breaks down into gelatin during the cooking process. Both are made up of vital amino acids that promote joint, skin, and gut health.
- For the athlete: Collagen helps reduce joint pain and supports recovery.
- For the beauty enthusiast: It’s a key player in maintaining healthy hair, skin elasticity, and nail strength.
- For everyone: Gelatin supports gut health by protecting and restoring the intestinal lining.
High in Beneficial Amino Acids
Bone broth is particularly dense in glycine, glutamine, proline, and arginine—all amino acids with unique health benefits.
- Glycine: Supports better sleep quality and overall metabolic function.
- Glutamine: Needed for gut health, maintaining the integrity of the gut lining, and boosting immunity.
- Proline: Contributes to skin health and wound healing.
- Arginine: Improves blood circulation and reduces inflammation.
These nutrients make bone broth an excellent addition to your daily diet, whether you’re an athlete, recovering from injury, or seeking additional gut and skin support.
Anti-Inflammatory Benefits
Chronic inflammation can lead to numerous health problems, including digestive issues, joint pain, and more. Bone broth’s glycine and arginine amino acids are known to combat inflammation, potentially promoting long-term health and well-being.
Important Electrolytes and Minerals
Hydration isn’t just about water—it’s also about electrolytes. Bone broth naturally contains electrolytes like potassium, calcium, and magnesium, which help regulate hydration, muscle contractions, and even acid-base balance in the body.
While it’s not the sole answer to replenishing all key minerals, it’s a valuable addition to a balanced diet.
Versatility in a Healthy Diet
Bone broth’s versatility is another reason it remains so popular. You can sip it as a warm drink, use it as a base for soups, or even incorporate it into recipes like mashed vegetables and grains. It’s a flavorful yet nutrient-dense addition to almost any meal.
How to Boost Protein Content in Bone Broth
Feeling like your bone broth needs a protein upgrade? Good news—there are several ways to fortify your broth and make it an even better protein source.
Add Collagen Peptides or Hydrolyzed Collagen
Collagen peptides are a concentrated protein source that dissolves easily in hot liquids. By stirring in a scoop, you can add up to 10 extra grams of protein to every cup without altering the taste.
Include Gelatin Powder
Gelatin, derived from collagen, is another easy way to amp up the protein content. It thickens the broth slightly, giving it a rich texture.
Add Protein-Rich Ingredients
Consider adding protein-packed ingredients to your bone broth-based soups or recipes, such as:
- Shredded chicken
- Diced tofu
- Lentils or chickpeas (great for non-paleo diets)
- Eggs (for a keto variation, try an egg-drop soup style)
Pair It with Complete Protein Foods
Enjoy your bone broth alongside complete protein sources like a boiled egg, a slice of baked salmon, or quinoa salad.
Bone Broth vs. Other Protein Sources
While bone broth has distinct advantages, how does it compare to traditional protein sources?
| Nutrient | Bone Broth | Eggs | Chicken Breast | Whey Protein Powder |
| Protein (per cup) | ~10g | ~6g | ~43g | ~20g |
| Completeness | No | Yes | Yes | Yes |
| Unique Benefits | Collagen, Gut Health | Versatile | Lean, High Protein | Convenient, Quick |
Animal-Based Proteins
Proteins like eggs, lean meats, and dairy are complete proteins with all essential amino acids. They’re also typically higher in total protein per serving compared to bone broth.
Plant-Based Proteins
Options like soy, quinoa, and buckwheat are plant-based complete proteins. While bone broth’s amino acid composition is impressive, it isn’t classified alongside these plant-based options.
That said, bone broth has its own edge—it’s rich in collagen, gelatin, and bioavailable nutrients that these options don’t offer.
Other Functional Benefits
Unlike proteins commonly consumed in their solid form, bone broth is liquid, making it easy to digest and soothing for those with sensitive stomachs. For these reasons, it’s widely considered a functional food.
Bone broth is unique in that it delivers more than just protein—it’s a multifunctional powerhouse. But for those requiring higher or complete protein intake (e.g., athletes or bodybuilders), pairing it with other protein-rich foods is key.
Also Read:
Sipping Slimmer In A 3 Day Bone Broth Fast For Weight Loss
Why You Should Make Bone Broth a Staple in Your Diet
Bone broth may not be a complete protein, but that doesn’t discredit its many benefits. Its nutrient profile—from collagen to gut-supporting amino acids—makes it a valuable addition to any diet. Whether you’re recovering from a tough workout, looking to improve skin health, or simply seeking a comforting warm beverage, bone broth has something to offer.
How to Get Started
Want to make bone broth part of your routine? Consider these tips:
- Make It at Home: Simmer high-quality bones with water, vegetables, and apple cider vinegar for 12–24 hours. This maximizes nutrient extraction.
- Choose Store-Bought Options Mindfully: Not all pre-packaged bone broths are created equal. Look for those that prioritize organic, grass-fed, or pasture-raised ingredients.
- Experiment with Recipes: From soups to risottos, there’s no shortage of ways to incorporate bone broth into your meals.
Final Thoughts: Where Does Bone Broth Fit in Your Diet?
Bone broth may not be a complete protein, but it brings plenty to the table—literally. From its rich collagen content to its versatility in various recipes, this ancient elixir remains a superfood worth celebrating.
For a well-rounded diet, think of bone broth as the perfect sidekick. Combine it with complementary protein sources to meet your amino acid needs while reaping its numerous benefits. Looking to try bone broth or enhance your recipes? Share your favorite ways to use bone broth in the comments or explore our guide on “How to Make Bone Broth for Dogs”