Bone broth is a savory liquid created by simmering animal bones, connective tissue, and vegetables in water for many hours to extract nutrients like collagen and minerals. This lengthy preparation results in a nutrient-dense food that has gained significant popularity. While bone broth is often viewed as a wholesome addition to a diet, its sodium content is a major factor frequently overlooked by consumers. Whether bone broth is high in sodium is highly variable, depending almost entirely on its source and preparation.
Understanding Sodium Content Variability
The sodium levels in bone broth vary dramatically, making it impossible to give a single answer to whether it is high in sodium. For a food item to be officially classified as “low sodium” by regulatory standards, it must contain 140 milligrams (mg) or less of sodium per serving. This threshold serves as a helpful benchmark for comparison.
A cup of commercially prepared bone broth often contains sodium levels ranging from 300 mg to over 600 mg, depending on the brand and flavor. A single serving at 450 mg per cup can contribute close to 20% of the recommended daily value of 2,300 mg for sodium, easily pushing it into the high-sodium category. This high variability is primarily due to mass-production methods and the need for a palatable flavor profile for consumers.
In contrast, homemade bone broth made without any added salt contains a naturally occurring sodium level that is significantly lower. This unsalted version typically ranges from 90 mg to 125 mg of sodium per cup, sourced only from the bones, meat, and vegetables used in the simmering process. The difference between unsalted homemade broth and a high-end commercial broth can be over 500 mg of sodium, highlighting the importance of understanding the product’s origin.
Primary Sources of Sodium in Bone Broth
The overwhelming source of sodium in commercial bone broth is the intentional addition of salt during manufacturing. This salt is added for two main reasons: to enhance the overall flavor and to act as a preservative. Without significant sodium, the flavor of mass-produced broths can be perceived as bland, making it less appealing to the average consumer.
Salt is also a cost-effective way to extend the product’s shelf life, especially in shelf-stable, boxed, or canned varieties. Beyond common table salt (sodium chloride), some manufacturers use other sodium-containing ingredients to boost the savory flavor. These include yeast extracts or monosodium glutamate (MSG), which are added to create the deep, umami taste that many consumers associate with a rich broth.
The sodium naturally leached from the animal bones themselves is a minor contributor to the total content. While bones and the vegetables used in the broth contain trace minerals, this natural amount rarely exceeds the 140 mg low-sodium threshold. The natural sodium is a negligible factor compared to the hundreds of milligrams of salt added for taste and preservation.
Strategies for Monitoring and Reducing Sodium Intake
The first strategy for managing sodium intake from bone broth is to consistently read the nutrition facts label on all commercial products. Consumers should check the milligrams of sodium listed per serving and then verify the serving size, as some containers may list sodium for a smaller portion than a standard cup. Using the Percent Daily Value (%DV) is also a helpful tool, as anything contributing 20% or more of the Daily Value for sodium in a single serving is considered high.
When selecting a commercial product, look for specific labels that indicate reduced sodium content. Terms like “low sodium,” “no salt added,” or “unsalted” are regulated and provide clear guidance. Choosing a bone broth labeled “low sodium” ensures the product contains 140 mg or less per serving, making it a much healthier option for daily consumption.
For those who regularly consume bone broth, making it at home offers the greatest control over the sodium level. When preparing homemade broth, it is best to avoid adding any salt during the long simmering process. Instead, flavor can be maximized by using a variety of herbs, spices, and aromatics like ginger, turmeric, and black pepper. If needed, salt can be added sparingly to the finished product, allowing the individual to season it precisely to their preference while keeping total intake well below commercial levels.