Bone broth is one of the most keto-friendly foods you can consume. A cup of beef bone broth contains roughly 0 grams of carbohydrates, 9 grams of protein, and only 1 gram of fat, totaling about 39 calories. With a standard ketogenic diet allowing 20 to 50 grams of carbs per day, bone broth takes up none of that budget.
Bone Broth Macros on Keto
The numbers tell the story clearly. One cup of beef bone broth delivers 9 grams of protein with virtually zero carbs and minimal fat. That makes it nearly a pure protein liquid, which is unusual for something that tastes rich and savory. Chicken bone broth has a similar profile, though exact numbers vary depending on how long the bones simmer and whether any vegetables were added during cooking.
The calorie count, around 39 per cup, is low enough that bone broth fits comfortably into any keto meal plan without requiring trade-offs elsewhere. You could drink several cups a day and still stay well within your macros. The protein content also helps you meet daily targets, which matters on keto since many people focus so heavily on fat intake that they undereat protein.
Why It Helps With Keto Flu
The first week or two of a ketogenic diet often brings headaches, fatigue, muscle cramps, and brain fog, commonly called “keto flu.” These symptoms are largely driven by electrolyte loss. When your body drops its glycogen stores, it sheds water rapidly, and electrolytes go with it. Bone broth directly addresses this problem.
A single cup of bone broth contains about 450 milligrams of sodium and 280 milligrams of potassium. Both are electrolytes your body burns through faster on keto than on a standard diet. Sipping bone broth throughout the day is one of the simplest ways to replenish them without resorting to supplements or flavored electrolyte drinks that may contain hidden sugars. The warm, salty liquid also tends to feel satisfying in a way that plain water doesn’t, which helps during the adjustment period when cravings are strongest.
Gut Health During the Transition
Switching to keto changes what your digestive system has to process. You’re eating far more fat and far less fiber than before, and some people experience digestive discomfort as a result. Bone broth contains amino acids, particularly glutamine, glycine, and proline, that support the lining of your intestinal wall. A 2025 review published in PubMed examined the nutritional components of bone broth and found that these amino acids help strengthen the intestinal barrier, reduce inflammation in the gut, and improve nutrient absorption.
This matters on keto because your gut is adapting to a fundamentally different fuel mix. Having a food that actively supports that lining, rather than just passing through it, gives your digestive system a better environment to adjust. Glycine and arginine in bone broth also have documented anti-inflammatory effects, which can ease some of the general discomfort people feel during the transition.
Bone Broth and Intermittent Fasting
Many people combine keto with intermittent fasting, which raises the question of whether bone broth breaks a fast. The answer depends on how strictly you define fasting. At 39 calories per cup with no carbohydrates, bone broth produces a minimal insulin response. Some fasting protocols, including those used in clinical weight loss approaches, explicitly permit bone broth during fasting windows alongside water, coffee, and tea.
If your goal is strict zero-calorie fasting for autophagy (cellular cleanup), bone broth technically breaks that fast because it contains protein and calories. But if your goal is staying in ketosis and keeping insulin low, a cup of bone broth is unlikely to knock you out of your fasting state. For most people doing 16:8 or similar schedules on keto, bone broth during the fasting window is a practical tool that keeps energy and electrolytes stable without meaningfully disrupting the metabolic benefits they’re after.
Joint and Connective Tissue Support
Bone broth is one of the few dietary sources of gelatin, which breaks down into amino acids your body uses to maintain tendons, ligaments, and cartilage. Proline and glycine are the key players here. Your body uses them as raw materials to build and repair connective tissue. This isn’t unique to keto, but it’s a useful bonus for people who are active on a ketogenic diet and want to support their joints without adding supplements.
Store-Bought vs. Homemade
Not all bone broth is created equal, and this matters for keto. Homemade bone broth, simmered for 12 to 24 hours, extracts more collagen, minerals, and amino acids from the bones. You control what goes in, so there’s no risk of added sugars, starches, or thickeners that could bump up the carb count.
Store-bought bone broth varies widely. Some brands are essentially seasoned stock with minimal collagen content. Others add sweeteners, maltodextrin, or vegetable concentrates that introduce carbohydrates. Always check the nutrition label. Look for options with 0 to 1 gram of carbs per serving and a short ingredient list. If the protein content is below 5 grams per cup, the broth likely wasn’t simmered long enough to extract meaningful amounts of collagen and minerals.
How to Use Bone Broth on Keto
The simplest approach is drinking it warm as a snack or meal replacement. A mug of bone broth with a pinch of salt makes a satisfying mid-afternoon bridge between meals. You can also use it as a base for keto soups, to deglaze pans when cooking meat, or to braise low-carb vegetables like cabbage or cauliflower. Some people stir in a tablespoon of butter or ghee for added fat, which boosts the calorie content while keeping carbs at zero and creating a richer, more filling drink.
For people who struggle with appetite on keto, bone broth works well as a light option that still delivers protein and electrolytes. On days when a full meal feels like too much, two or three cups of bone broth can keep you nourished without forcing you to eat when you’re not hungry.