The healthiest bone broth to buy is one with a short, recognizable ingredient list (bones, water, vegetables, herbs, vinegar), at least 10 grams of protein per cup, and sodium at or below 300 mg per serving. No single brand wins across every metric, but knowing what to look for on the label matters far more than brand loyalty.
Why Protein Content Is the First Thing to Check
Protein per serving is the quickest proxy for how long and carefully the broth was simmered. A well-made bone broth extracts collagen from connective tissue, which breaks down into gelatin and amino acids like glutamine, glycine, and proline. These amino acids support cellular repair and help maintain the integrity of the gut lining, potentially reducing intestinal permeability in people with inflammatory bowel conditions. A broth with only 3 or 4 grams of protein per cup was likely cooked too quickly or diluted with water to stretch the yield.
Look for at least 10 grams of protein per cup. Some concentrated options hit 15 to 20 grams per serving. If the broth gels when refrigerated, that’s a sign the collagen content is high, though you can only test this after buying. On the shelf, the nutrition label is your best tool.
Sodium Levels Vary Wildly Between Brands
Store-bought bone broth typically contains between 600 and 900 mg of sodium per cup. That’s a significant chunk of the recommended daily limit of 2,300 mg, especially if you’re drinking it as a daily health habit rather than using a splash in a recipe. Products labeled “low-sodium” contain 140 mg or less per serving. A food is considered high-sodium when it hits 20% or more of the daily value on the label, so anything above roughly 460 mg per cup falls into that category.
If you plan to sip bone broth on its own, a low-sodium version gives you room to season it yourself. If you’re cooking with it, regular sodium levels are less of a concern since you’ll account for it in the dish. Either way, check the serving size on the label. Some brands list a serving as half a cup, which makes sodium look artificially low until you realize you’ll drink double that amount.
Ingredients That Signal a Quality Product
The cleanest bone broths contain only bones, water, vegetables (carrots, onions, celery), herbs, and sometimes apple cider vinegar, which helps draw minerals out of the bones during cooking. That’s it.
Ingredients to avoid:
- Yeast extract acts as a hidden flavor enhancer, similar to MSG, and can trigger digestive discomfort in sensitive individuals.
- Maltodextrin is a processed starch used as a thickener that spikes blood sugar faster than table sugar.
- “Natural flavors” is a vague catch-all that often masks a weak broth base. If a product needs added flavoring, the bones weren’t doing the work.
For people who are sensitive to FODMAPs or have IBS, watch for hidden garlic and onion powder, which appear in many broths and can cause bloating even in small amounts.
Organic and Grass-Fed Labels: What They Actually Mean
USDA organic certification on bone broth means the animals were raised without synthetic pesticides, antibiotics, or growth hormones, and their feed was organic. Grass-fed means the cattle ate grass rather than grain, which changes the fatty acid profile of the animal. Both labels are worth prioritizing, but neither is a guarantee of purity.
Testing of organic protein products has found glyphosate residues in items labeled organic, likely from environmental contamination rather than direct application. And research on organic chicken bone broth found that all preparations, including bone-based, meat-only, and skin-and-cartilage versions, exceeded the maximum allowable dose level for lead. The skin and cartilage broth was the worst offender, exceeding the safety threshold by roughly 475%. Lead accumulates in animal bones over the animal’s lifetime, and boiling draws it out. This doesn’t mean bone broth is dangerous in moderate amounts, but it’s a reason to rotate it with other protein sources rather than consuming multiple cups every day, and to choose brands that conduct third-party heavy metal testing.
Third-Party Testing Makes a Real Difference
Because bones concentrate heavy metals, the most trustworthy brands voluntarily test for lead, cadmium, and arsenic and publish results or display a third-party certification seal. Look for labels showing NSF, Clean Label Project, or similar independent verification. Brands that test typically advertise it prominently since it’s a competitive advantage. If a product doesn’t mention testing anywhere on the packaging or website, that’s not proof of contamination, but it does mean you’re relying entirely on trust.
Chicken vs. Beef vs. Mixed Bones
Chicken bone broth tends to be lighter, milder, and slightly higher in collagen type II, which is the form found most abundantly in cartilage and joint tissue. Beef bone broth is richer and typically higher in minerals like iron and zinc because beef marrow bones are denser. Mixed-bone broths, or those made with feet, knuckles, and joints, tend to gel more readily and pack the highest protein per serving.
From a pure nutrition standpoint, the differences between chicken and beef are modest. Your choice comes down to taste preference, how you plan to use it, and whether you’re optimizing for joint support (chicken, especially with cartilage) or mineral density (beef). Neither is categorically healthier than the other.
Packaging and Shelf Life
Bone broth comes in aseptic cartons, glass jars, and frozen containers. According to the USDA, aseptic cartons are safe for food storage. The inner lining is made of low-density polyethylene, an FDA-approved food-contact material, and industry testing has shown no leaching of plastic or aluminum into the product. Glass jars have the advantage of being completely inert, but they’re heavier, more expensive, and break easily.
Frozen bone broth is often the closest to homemade because it doesn’t require the ultra-high-temperature processing that shelf-stable cartons do. Heat processing can degrade some heat-sensitive nutrients, so frozen options may retain slightly more nutritional value. The trade-off is convenience: frozen broth needs thawing, and it takes up freezer space.
What to Look for on the Label: A Quick Checklist
- Protein: 10 g or more per cup
- Sodium: under 300 mg per cup for daily sipping, or a low-sodium version at 140 mg or less
- Ingredients: bones, water, vegetables, herbs, vinegar, and nothing else
- Sourcing: organic, grass-fed (for beef), or pasture-raised (for chicken)
- Testing: third-party verified for heavy metals
- No additives: skip yeast extract, maltodextrin, “natural flavors,” and added sugars
A broth that checks all of these boxes will cost more, typically $8 to $12 per quart compared to $3 to $5 for conventional options. The price difference reflects longer simmer times, better sourcing, and actual testing. If budget is a concern, prioritizing protein content and a clean ingredient list gives you the most nutritional value per dollar.