Bone Broth Boasts Health Benefits, But Can’t Replace Meals, Experts Say

From trendy bone broth cafés to TikTok testimonials claiming it cured everything from digestive issues to skin flare-ups, bone broth has solidified its place as a health food staple. But one buzzy claim still raises a few red flags among nutrition experts: drinking bone broth as a meal replacement.

While sipping a steaming cup of bone broth might be comforting and nutrient-rich, dietitians say it doesn’t provide enough fuel to stand in for a complete meal. Here’s what bone broth can and can’t do for your health, and how to make the most of it without missing key nutrients.

First, What Exactly Is Bone Broth?

Bone broth is made by simmering animal bones (typically chicken, beef, or fish) for hours to extract nutrients like collagen, amino acids, and minerals. While it may look and taste similar to stock, bone broth is cooked longer and is often more gelatinous, which is believed to provide extra health perks.

According to Jill Sheppard Davenport, CNS, LDN, functional nutritionist and co-author of Better Broths & Healing Tonics, bone broth is like a “natural multimineral,” offering small amounts of:

• Magnesium

• Potassium

• Selenium

• Chromium

• Molybdenum

It’s also a source of amino acids like arginine, which supports immune function and inflammation regulation.

The Benefits of Bone Broth When Used Wisely

Bone broth can be a supportive addition to a well-rounded diet. Here’s what experts say it can help with:

• Hydration: Bone broth is mostly liquid, so it helps you rehydrate especially when you add electrolytes or sip it after a workout.

• Digestive support: The warm liquid can help soothe digestion, and infusions with ginger or clove can further aid post-meal comfort.

• Joint and skin health: Collagen and gelatin may support tissue repair, though more research is needed to confirm these effects.

• Immunity and mood: Some of the amino acids in bone broth, including glycine and proline, may contribute to immune balance and nervous system regulation.

Why Bone Broth Alone Isn’t a Meal

Despite all the nutrient buzz, one serving of bone broth typically clocks in at under 100 calories far from enough to power you through the day. “Bone broth can provide important nutrients, but it doesn’t have enough calories to be considered a meal,” says Lauren Manaker, MS, RDN, LD, CLEC, CPT.

Even with its micronutrient profile, bone broth lacks:

• Fiber

• Healthy fats

• Complete protein

• Sufficient energy

That’s why relying on it for meals especially multiple times per day can leave you undernourished, fatigued, and missing key food groups. Manaker adds, “If someone is sipping bone broth but consuming nutrient-poor foods the rest of the day, they’re unlikely to experience many benefits at all.”

How to Make Bone Broth Work for You

Instead of sipping it solo, experts suggest building a more complete meal around your broth:

• Add organic tofu, shredded chicken, or lentils for protein

• Toss in whole grains like quinoa, farro, or brown rice

• Stir in leafy greens, carrots, or mushrooms for vitamins and fiber

• Include healthy fats like sliced avocado or a drizzle of olive oil

Sheppard Davenport also recommends switching it up by rotating in plant-based broths like mushroom or seaweed for additional antioxidant support. “Mixing bone broth with vegetarian options can diversify your nutrient intake and reduce histamine exposure,” she says.

Who Should Be Cautious With Bone Broth?

Bone broth is generally safe for most, but there are exceptions:

• Those with food allergies or sensitivities to animal proteins or vegetables used in the broth

• Individuals on a low-histamine diet (bone broth can be high in histamines, especially if slow-cooked for hours)

To minimize histamines, Sheppard Davenport recommends pressure cooking bone broth and freezing leftovers right away, rather than letting them sit in the fridge.

Bottom Line

Bone broth is a nourishing addition to your wellness routine but it’s not a stand-in for a balanced meal. Use it to support hydration, digestion, and immune health, but be sure to pair it with whole foods that provide adequate calories, fiber, and protein.

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