Store-bought bone broth is a decent source of protein and contains amino acids that support gut and joint health, but it’s not the superfood that marketing often suggests. A typical cup delivers 8 to 10 grams of protein and a modest amount of collagen, along with some minerals. Whether it’s “good for you” depends on the brand you choose, how much sodium it contains, and what you’re expecting it to do.
What You Actually Get Per Cup
A cup of bone broth generally provides 8 to 10 grams of protein, roughly 45 calories, and very little fat. That protein count is noticeably higher than regular broth or stock, which typically contains just 2 to 6 grams per cup. The protein in bone broth is primarily collagen, the structural protein extracted from bones, cartilage, and connective tissue during long simmering.
Here’s where store-bought gets tricky. When ConsumerLab tested 10 commercial bone broths in April 2025, collagen content ranged from just 1 gram to 6 grams per cup, and only 6 of the 10 products met their approval threshold. Compare that to a well-made homemade batch, which typically yields 6 to 12 grams of collagen per cup. The difference comes down to simmering time and bone density. Many commercial producers cut corners to scale production, resulting in a thinner, less nutrient-dense product. If you check the label and see protein listed below 8 grams per serving, the broth likely wasn’t simmered long enough to extract meaningful collagen.
The Gut Health Connection
Bone broth is rich in amino acids like glutamine, glycine, proline, and arginine. These aren’t just building blocks for muscle. They play specific roles in maintaining the lining of your intestines. Glutamine, in particular, fuels the cells that form your gut barrier, while glycine helps regulate inflammation. Together, these amino acids appear to reduce intestinal permeability (sometimes called “leaky gut”) and may help manage inflammation in people with inflammatory bowel conditions.
That said, these benefits come from the amino acids themselves, not from bone broth as a magic elixir. You get the same compounds from eating meat, fish, eggs, and gelatin. Bone broth is simply one delivery method, and a pleasant one if you enjoy sipping warm liquids or using it as a soup base.
Watch the Sodium
Sodium is the biggest practical concern with store-bought bone broth. A well-regarded brand like Kettle & Fire lists 375 milligrams per cup, which is moderate. But many brands push well past 500 milligrams, and if you’re drinking multiple cups a day (as some wellness protocols recommend), the sodium adds up quickly. The daily recommended limit is 2,300 milligrams for most adults.
Look for brands labeled “low sodium” or check the nutrition panel before buying. If you’re using bone broth as a cooking liquid for soups, grains, or sauces, remember that you’re layering it with other salted ingredients.
Additives Worth Checking For
Flip the package over and read the ingredient list. Some commercial bone broths keep it clean: bones, water, vegetables, salt, maybe apple cider vinegar. Others add flavor enhancers that manufacturers don’t always make obvious. Yeast extract, hydrolyzed protein, protein isolates, and “natural flavors” can all function as forms of glutamate, the same compound in MSG, used to make a thin broth taste richer than it actually is. These ingredients aren’t dangerous for most people, but if you’re buying bone broth specifically for its whole-food simplicity, a long ingredient list defeats the purpose.
The USDA doesn’t distinguish between “bone broth” and “stock” in its labeling standards. Both are defined as the liquid from simmering meat or bones in water with seasonings. There’s no regulatory requirement for how long the bones must simmer or how much collagen the final product must contain. This means “bone broth” on a label is essentially a marketing term, and quality varies enormously between brands.
The Lead Question
Bones store lead over an animal’s lifetime, so researchers have investigated whether simmering releases that lead into broth. One study using organic chicken found that broth made from bones contained about 7 to 9.5 parts per billion of lead. Surprisingly, broth made from skin and cartilage alone was worse, exceeding the safety threshold for a single cup serving by roughly 475%. Even boneless chicken broth exceeded the maximum allowable dose.
For context, 9.5 parts per billion is a very small amount, and occasional consumption is unlikely to pose a meaningful risk for most adults. But if you’re drinking bone broth daily, especially during pregnancy or for young children, the cumulative exposure is worth considering. Choosing broth made from younger animals or pasture-raised sources may reduce lead levels, though no commercial brand currently tests or labels for heavy metals in a standardized way.
How to Pick a Good One
Not all store-bought bone broth is created equal, but you can make a solid choice in about 30 seconds at the shelf. Prioritize these factors:
- Protein per cup: Look for at least 8 to 10 grams. Lower numbers suggest a weaker extraction and less collagen.
- Sodium per cup: Under 400 milligrams is reasonable. Under 200 is ideal if you’re managing blood pressure.
- Ingredient list: Bones, water, vegetables, salt, vinegar. The shorter the list, the closer it is to homemade.
- Gel test: If a refrigerated bone broth jiggles like gelatin when cold, it’s collagen-rich. Shelf-stable versions can’t show this, so protein content is your proxy.
Store-bought bone broth is a convenient, low-calorie source of protein and gut-supportive amino acids. It’s a solid addition to your diet as a cooking liquid or warm drink. Just don’t expect it to replace a balanced diet, and don’t assume every carton on the shelf delivers the same thing. The label tells you more than the branding does.