🍽️

Bone broth

household serving (1 cup) per serving.

6g
protein per serving

Fit for the 30/30/3 Protocol

Bone broth plays a supporting role in the 30/30/3 framework. Pair it with a higher-protein anchor (Greek yogurt, eggs, or chicken) and a fermented food in the same meal to cover all three pillars. Read the protocol →

Calories
86
per serving
Protein density
6.9
g per 100 cal
Calorie cost
14.4
cal per 1g protein
To hit 30g protein
5 cups
500g · 432 cal

Macro breakdown

Protein6g(29%)
Carbs8.5g(40%)
Fat2.9g(31%)
Fiber0g

Tips to maximize protein

1.Store Bone broth according to package directions
2.Check nutrition labels and choose varieties lower in sodium
3.Incorporate into meals for added protein variety
4.Combine with vegetables and grains for balanced nutrition
5.Use in moderation as part of a varied diet

Pairs well with

🍗
Eggs
6.3g
72 cal

Similar similar foods

🍽️
Beyond Meat burger
1 patty Beyond Meat burger (113 g)
17.7g
🍽️
Coconut
household serving (1 oz)
0.9g
🍽️
Fava beans
household serving (1 cup)
12.9g

High-Protein Shortcuts

Protein Bars
18 bars ranked
Meal Delivery
13 services compared
Frozen Meals
Grocery picks at 30g
The 30/30/3 Protocol
Framework explained

Frequently Asked Questions

Bone broth contains 6g of protein per serving. This makes it a moderate protein source with a protein density score of 7.0 (grams of protein per 100 calories).

You need approximately 5.0 servings of Bone broth to reach 30g of protein, which would provide about 432 calories. Consider combining with other protein sources for a more practical portion size.

Bone broth provides 6g of protein for 86.4 calories, giving it a calorie cost of 14.3 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16

How much protein do you actually need?

Get a personalized daily target based on your body and goals.

Calculate your protein needs