How Much Protein is in Homemade Beef Bone Broth?

Beef bone broth has become an increasingly popular health food in recent years. With its high protein content and host of other potential benefits, it’s easy to see why. But just how much protein can you expect to get from a serving of homemade beef bone broth? In this article, we’ll take a closer look at the protein content of beef bone broth and how to maximize it.

What is Bone Broth?

Before diving into the protein numbers, let’s first define what bone broth actually is Bone broth is made by simmering animal bones and connective tissue in water for an extended period of time – usually between 12-24 hours This long cooking time helps extract nutrients like collagen, gelatin, minerals and amino acids from the bones.

The result is a nutrient-dense broth that has a jelly-like consistency when chilled due to the high gelatin content. Bone broth can be made from the bones of beef, chicken, fish and other animals. Beef bones produce a broth with a rich, meaty flavor.

Protein Content of Beef Bone Broth

So how much protein can you expect in a serving of homemade beef bone broth? Let’s take a look

• 1 cup of beef bone broth contains approximately 6-10 grams of protein. The exact amount can vary based on the specific ingredients and cooking time.

• The protein comes primarily from collagen that is extracted from the beef bones and connective tissue during simmering.

• Collagen is a fibrous protein that makes up about 30% of all protein in the human body. It’s found in bones, tendons, ligaments and skin.

• When cooked into broth, the collagen breaks down into another protein called gelatin which gives the broth its jiggly texture when chilled.

• Bone broth made from beef bones tends to be higher in protein than chicken or fish bone broth.

So a single cup of homemade beef bone broth can provide a significant amount of protein, around 9-10 grams typically. This protein is highly bioavailable and easily absorbed by the body.

Maximizing the Protein in Your Bone Broth

There are a few simple steps you can take to maximize the protein content of your homemade beef bone broth:

• Use meaty beef bones: Bones like knuckles, marrow bones, oxtails and neck bones contain more collagen and protein than sparse bones.

• Add collagen-rich extras: For even more collagen, add chicken feet, beef tendons or trachea to your broth.

• Simmer longer: Allowing the broth to simmer for 24 hours or more will help extract more protein and collagen from the bones.

• Blend it: After cooking, blend the broth to break down any remaining large pieces of collagen for better protein absorption.

• Add protein boosters: Stir in a scoop of collagen peptides or bone broth protein powder to bump up the protein even more.

Following these tips can help ensure your homemade beef bone broth delivers maximum protein in each serving.

Health Benefits of Bone Broth Protein

Now that we know how much protein is in bone broth, let’s discuss why it’s so good for you. Here are some of the top health benefits associated with bone broth protein:

• Gut-friendly: Glycine and proline, amino acids found in collagen, help repair the gut lining and reduce inflammation.

• Joint support: Collagen contains the amino acids needed to build and rebuild connective tissues throughout the body.

• Anti-aging: Consuming collagen may help minimize signs of skin aging like wrinkles and cellulite.

• Immune boosting: Bone broth contains amino acids like arginine and glutamine that support immune function.

• Detoxification: Glycine helps the liver remove toxins and function more efficiently.

• Sleep aid: Glycine has been shown to improve sleep quality in research studies.

The collagen peptides found in bone broth offer unique benefits not found in other forms of dietary protein like whey or plant proteins. Sipping bone broth is an easy way to get these perks.

Incorporating Bone Broth into Your Diet

Here are some easy ways to start getting those 9-10 grams of protein from bone broth into your daily diet:

• Drink it straight – Simply heat and sip a cup of the broth on its own.

• Use it in soups & stews – Swap bone broth for regular broth or stock in any soup recipe.

• Add it to sauces – Deglaze a pan with bone broth instead of wine or sherry.

• Make a smoothie – Blend collagen powder into your morning smoothie.

• Mix up a protein shake – Use bone broth protein powder in a shake.

• Braise with it – Braise vegetables or meat in bone broth.

• Cook grains in it – Use it as the cooking liquid for rice, quinoa or oats.

• Make a breakfast bowl – Cook oatmeal, quinoa or chia pudding in bone broth.

Bone broth is endlessly versatile, so get creative with how you use it! Aim for 1-2 cups per day to reap all the nutritional benefits.

Other Nutrients in Bone Broth

In addition to its high protein content, bone broth delivers a variety of other important vitamins, minerals and nutrients:

• Collagen – Skin, hair and nail support

• Gelatin – Joint and gut health

• Hyaluronic acid – Skin health and hydration

• Electrolytes – Sodium, potassium, magnesium and calcium

• Glucosamine – Joint health

• Chondroitin – Cartilage support

• Minerals – Phosphorus, selenium, manganese and zinc

Bone broth is truly a nutrient-dense superfood that delivers a variety of health perks beyond just protein.

Make Your Own Beef Bone Broth

The best way to maximize nutrients and protein is to make your own beef bone broth at home. It’s simple and cost effective. Here is an easy recipe to try:

Ingredients:

• 3 lbs beef bones
• 2 onions, chopped
• 3 carrots, chopped
• 3 stalks celery, chopped
• 1 Tbsp apple cider vinegar
• 2 bay leaves
• 1 tsp whole blackpeppercorns
• Water to cover bones

Instructions:

1. Place beef bones in a large pot and cover with water. Bring to a boil and skim any scum that rises to the top.

2. Drain bones, rinse and return to pot. Add remaining ingredients and enough water to cover by 2-3 inches.

3. Bring to a boil then reduce heat and simmer, partially covered for 24 hours, skimming fat as needed.

4. Allow broth to cool slightly then strain out solids through a cheesecloth.

5. Transfer strained broth to an airtight container and refrigerate for up to 5 days or freeze for 6 months.

Each batch will deliver multiple servings of gut-healing, joint-supporting bone broth loaded with 9-10 grams of protein per cup. Get sipping!

The Takeaway

Homemade beef bone broth contains approximately 9-10 grams of protein per cup, delivered in the form of gut-healthy collagen peptides. Simmering beef bones for an extended time helps extract the maximum amount of this beneficial protein. Sipping bone broth is an easy and delicious way to get anti-aging, immune-boosting and joint-supporting collagen into your diet each day. Consider making your own batch and incorporating it into soups, stews, smoothies and more. Your gut and your skin will thank you!