Is Bone Broth Keto?

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Bone Broth sticker illustration
KETO VERDICTYES

Bone broth is keto-friendly with very low carbs (~0.5g net per 100ml). It’s a light, savory way to add collagen-rich protein and electrolytes with minimal carb impact—great for sipping or as a cooking base.

Bone broth is keto-friendly with very low carbs (~0.5g net per 100ml). It’s a light, savory way to add collagen-rich protein and electrolytes with minimal carb impact—great for sipping or as a cooking base.

  • Net carbs (100g)0.5g
  • Protein (100g)3–5g
  • Fat (100g)0–1g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0.5g
Total Carbs
0.5g
Fiber
0g
Protein
3–5g
Fat
0–1g
Calories
15–30

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Minimal carbs: ~0.5g net per 100ml fits strict keto
  • Moderate collagen-rich protein (≈3–5g/100ml) without excess calories
  • Naturally low in carbs and sugar; easy to track
  • Hydrating and savory—helps curb cravings between meals
  • Versatile base for soups, sauces, and reductions
  • Easy to enrich with fats (ghee, mct-oil) to match macro targets

HEALTH BENEFITS

  • Provides gelatin/collagen (glycine, proline) that support connective tissue structure
  • Warm, salty liquid may aid hydration and electrolyte intake
  • Light protein can support satiety without heavy calories
  • Gentle on digestion for many people when sipped warm
  • Can help increase total protein intake across the day
  • Nose-to-tail option that complements mineral and amino acid intake (varies by recipe)

PREPARATION SUGGESTIONS

WARMING DRINK

Heat 200ml, season with sea salt and pepper; sip as a comforting warm beverage.

COFFEE REPLACEMENT

Swap your morning cup with hot bone broth finished with ghee or mct-oil.

SOUP BASE

Use as the base for keto soups with zucchini, shiitake-mushroom, and shredded chicken.

GRAVY BASE

Reduce and whisk in butter/cream for a rich, keto-friendly pan sauce.

SAVORY “LATTE”

Blend hot broth with a knob of ghee and herbs for a frothy, satisfying mug.

COOKING MEDIUM

Simmer cauliflower-rice or shirataki-noodles in broth to boost flavor and protein.

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