Bone broth has gained popularity over the past decade and is expected to continue growing in demand.
This nutrient-rich liquid is commonly used in soups, stews, gravies, and sauces. It can also be enjoyed as a warm beverage or used as a substitute for water when cooking rice or potatoes to enhance their nutrients.
Slow-cooking the bones with vegetables and apple cider vinegar releases nutrients like calcium, magnesium, phosphorus, proline, glycine, lysine, and leucine. This gut-friendly broth also provides at least 10 g of protein per cup. Bone broth is full of nutrients that reduce inflammation, promote joint and bone health, and helps with sickness recovery.
You can purchase high-quality bone broth from grass-fed and grass-finished beef bones at your local grocery store for about $3.55 per cup or make your own for about $1.15 per cup with the following recipe.
A fun bonus to making your own: as I made this large batch, it simmered in my pressure cookers in an outside utility closet for 24 hours and attracted a red-shouldered hawk searching for the marinating meat and bone source. My three boys were delighted to watch this hawk for about an hour.

What You’ll Need:
This affordable recipe has seven ingredients:
- 5 to 7 pounds of beef bones
- 2 onions
- 8 carrots
- 6 celery stalks
- garlic
- pepper
- apple cider vinegar
- water (I don’t count water as an ingredient).
Once this broth is made, you will have 16 cups of nutrient-packed, flavorful bone broth for other recipes in the coming months.

How to Make Bone Broth on a Budget
I buy one-quarter of a cow from a local farmer who raises his animals responsibly (grass-fed, grass-finished, organic, and rotational grazing). It costs more but ensures our beef is higher quality and less inflammatory. My meat package includes 5-10 pounds of bones I used to make this broth. The bones usually cost about $15.
If you want to read more on this type of meat, read this article. We eat beef about once a week or less, stretching our food budget and allowing more wiggle room to buy more expensive beef. I serve vegetables, fruits, and beans (lower in cost than animal protein) alongside meat using my anti-inflammatory meal planning tool.
If you plan ahead, keep a large container or bag in your freezer for the scraps of your onions, carrots, and celery from other recipes for even more cost savings. This recipe includes the price of those organic vegetables. Peppers, broccoli, or cauliflower scraps are not recommended, as the broth will taste off.
1. Roast the Bones
Roasting the bones provides better flavor to your bone broth. Beef bones are typically raw and will either be refrigerated or frozen.
- Preheat the oven to 400°F.
- Place the bones in one layer on a roasting pan. I used two pans.
- Roast for 40 minutes and turn them halfway through (I forgot, and they still turned out fine).
Some people don’t mind the smell of roasting bones. I, however, am not one of those people. I think they smell, but rest assured, your house will only smell like bones for the day (or less if you can open the windows).
Chicken and turkey bones can also be used to make broth; they smell like Thanksgiving. I wanted to use the beef bones from my meat package for this recipe. I plan to use chicken bones for my next batch.
2. Simmer the Bones, Vegetables, and Apple Cider Vinegar
Next, place the bones in a pressure cooker or slow cooker. I used a pressure cooker to speed up the process. Cook on low for at least 12 hours in a slow cooker.
I moved my pressure cookers to an exterior utility closet with electricity, so I didn’t smell the broth cooking. I attracted a hawk in the process. My boys loved it. (Win, win). I love the taste of the bone broth when it’s done, but I don’t love the smells of many foods while they are cooking.

After two hours of pressure cooking (I used high pressure for 120 minutes), I switched to slow cooker mode for another 12 to 24 hours.
A longer cooking time extracts more nutrients (protein, fat, and collagen). Some recipes call for up to 72 hours of simmering.
Bone broth has been around for over 2,500 years. No part of the animal (or vegetables) were wasted. The bones, leftover tissues, and scrap meat would be boiled with water to create a nutritious liquid in times of plenty or scarcity. The acid (apple cider vinegar) and heat allow the bones and bone marrow to release natural collagen.
Chicken noodle soup is a traditional food served when someone is sick. A homemade chicken noodle soup using chicken bone broth is a healing option compared to canned chicken noodle soup from the store (but all warm liquids are beneficial when sick).
3. Strain the Bone Broth
Once finished, I strained the broth with a metal strainer into a glass bowl or large metal saucepan. I tossed the vegetables and bone pieces.

Once the broth has cooled, you may notice a layer of fat on top. The longer your broth has simmered, the more fat is released. I measured one cup of my bone broth, and it had about two to three teaspoons of fat (8 to 12 g of fat). You can strain this off or leave it. I strained most of it off.

4. Store the Bone Broth
Next, I poured the bone broth into glass mason jars. One will be used this week for recipes and sick kiddos.

I will freeze the rest for future recipes (like beef stew, beef and broccoli, roasts with vegetables, beef vegetable soup, and for drinking). Most recipes require 2 to 4 cups of broth (I freeze in 4-cup batches). You can freeze it in different types of containers or smaller portions so you don’t have to thaw too much at once.
You can store the bone broth in the refrigerator for up to 7 days or in the freezer for 6 months. Pressure can for shelf-stable bone broth for about a year.
Detailed Nutrient Analysis
A precise, detailed nutrient analysis is difficult to calculate from my specific recipe. Cooking time, vegetable addition, fat and protein content, and the resulting nutritional analysis vary among recipes analyzed using research-grade equipment.
For our purposes, I will cover bone broth’s nutritional and health-promoting components.
Interestingly, researchers demonstrated health benefits even when the nutrient analysis showed the lowest amino acids, protein, and mineral levels.
I compared three studies that examined the nutrient content of bone broth along with data from the USDA National Nutrient Database of two commercially available beef bone broths.
Nutrition Label
Beef Bone Broth | ||
Nutrients | Amount | % Daily Value |
Energy (calories) | 41 to 149 calories (higher calorie reflected when the fat is not strained off and simmered for 48 hours) | 2 to 7% |
Carbohydrates | 0 g | 0% |
Fiber | 0 g | 0% |
Added Sugar | 0 g | 0% |
Fat | 41 to 149 calories (higher calories reflected when the fat is not strained off and simmered for 48 hours) | 0 to 15% (average 7%) |
Saturated Fat | 0 to 6 g (48 hours simmer with no fat strained off for high-end) | 0 to 30% (average 10%) |
Trans Fat | 0 g | 0% |
Protein | 9 to 41 g (most bone broth is around 9 to 10 g) | 18 to 82% |
Minerals | Amount | % Daily Value |
Calcium | 31 mg | 2% |
Sodium | 350 mg | 15% |
Iron | 0.504 mg | 2% |
Bone broth is a highly-absorbable and affordable protein source. One cup provides about 10 g of protein and is free of the top allergens (milk, eggs, fish, nuts, wheat, and soy), making it an option for most people. It is also packed with other beneficial compounds like collagen, amino acids, chondroitin sulfate, and hyaluronan (hyaluronic acid).
For reference, other foods that contain 10 g of protein include:
- 6- or 8-ounce container of Greek yogurt
- 2 medium eggs
- 1/3 of a cup of cottage cheese
- 1/2 cup of edamame
- 1/3 cup of nuts
- 3/4 cup of chickpeas
- 2.5 tablespoons of peanut butter
- 1/2 of a tuna packet
- 2 slices of whole-grain bread
- 1 1/2 slices of hard cheese (or 1.5 oz)
Let’s look deeper at the additional beneficial compounds in bone broth.
Amino Acid Content
Amino acids are the building blocks for protein within your body. Bone broth contains highly available amino acids.
Amino acids also repair tissues and cells within the body. Glutamine can increase cell growth and reduce intestinal cell death and inflammation in people with digestive diseases (ulcerative colitis, celiac disease, Crohn’s disease).
Bone broth contains collagen and its primary amino acids—proline, glycine, and hydroxyproline—which are essential for collagen production.
Collagen supports the structure of connective tissues, including the skin, tendons, bones, joints, and ligaments, helping them function properly. With aging and specific health conditions, collagen breaks down more quickly, and the body produces less of it.
Consuming foods high in amino acids can help you feel better and lessen the effects of aging and health conditions.
Amino Acid | Chef-Made Bone Broth (with vegetables, longer simmering) | Bones Soaked and Washed 3 Times (excess meat, fat, and blood removed), slow-cooked for 8 hours, no vegetables) |
Total Amino Acids | 41,285 mg | 552 mg |
Essential Amino Acids | 10,523 mg | 307 mg |
Proline | 5,072 mg | 8 mg |
Glycine | 9,290 mg | 35.5 mg |
Lysine | 1,375 mg | 35.7 mg |
Leucine | 1,351 mg | 11 mg |
Glutamine | 1,412 mg | 119 mg |
Histidine | 356 mg | 104 mg |
Arginine | 1,090 mg | 40.95 mg |
Hydroxyproline | 4,669 mg | Not measured |
The bones that were soaked and washed three times have much lower amino acid levels. Researchers used this mixture of bone broth and evaluated its anti-inflammatory properties in rats with ulcerative colitis (debilitating gastrointestinal disease).
Even at this lower amino acid level, intestinal cell damage was reduced, inflammatory markers (IL-1β, IL-6, and TNF-α) decreased, and anti-inflammatory markers (INF-γ, IL-4, and IL-10) increased. Researchers showed that bone broth (without excess meat, fat, and blood), slow-cooked for only 8 hours with no added vegetables or spices, has anti-inflammatory properties.
The chef-made bone broth better reflects a homemade version of the bone broth recipe and yields three to 260 times more amino acids. Research suggests that key amino acids (proline, glycine, lysine, and leucine) play a helpful role in building collagen in ligaments and tendons alongside exercise.
Researchers used this broth to monitor blood amino acid levels in healthy, recreationally active, adult males after consuming various dairy and collagen protein supplements and bone broth.
The bone broth contained the highest levels of all amino acids compared to five dairy and collagen protein supplements. However, the supplements delivered targeted amino acid amounts quickly before a workout. Bone broth leads to longer, sustained amino acid levels and is digested slower due to the fat content.
Amino acid supplements are more expensive than bone broth but offer specific, targeted amino acids. In contrast, bone broth provides a whole-food source rich in beneficial amino acids.
Health Benefits of Bone Broth
Here is a quick rundown of bone broth’s health benefits based on its components. When bones, connective tissue, and bone marrow are simmered for a long time, amino acids and collagen are released from the bones and connective tissues.
The collagen further breaks down into gelatin (when cooled, the bone broth will have the texture of Jell-O). The bone marrow releases hyaluronan (hyaluronic acid), and cartilage breaks down into chondroitin sulfate.
- In animal studies, hyaluronan and chondroitin sulfate in chicken-vegetable bone broth delay osteoporosis progression.
- In another animal study, the amino acids found in bone broth reduced intestinal cell damage caused by ulcerative colitis, lowered inflammatory markers, and increased anti-inflammatory markers.
- Bone broth provides collagen (and its building blocks, proline, glycine, and hydroxyproline) to build muscles, ligaments, skin, tendons, bones, and joints.
- Bone broth is high in several amino acids with anti-inflammatory functions in the body (glutamine, arginine, glycine, histidine, and tryptophan).
- Hot beverages help reduce nasal congestion and mucous related to colds and flu. Bone broth is excellent for drinking warm. It can soothe a sore throat and provide nourishment (protein, possibly fat, and amino acids) quickly. There is a reason we resort to chicken soup when we are not feeling well.
- An allergen-friendly and economical protein source.
Bone broth is a versatile, nutrient-dense food with various health benefits, from reducing inflammation to supporting gut and joint health.
With some planning, you can make nutritious and affordable bone broth, a natural source of essential amino acids and collagen. Use the bone broth in your recipes or as a warm beverage.
You can read more about affordable anti-inflammatory recipes like Anti-Inflammatory Oatmeal and No-Mess, No-Bake Energy Bites.
You can also grab my detailed printable anti-inflammatory foods list (PDF) to assess your diet and ideas for new anti-inflammatory foods to try.
Let’s get UNstuck and stay UNstuck!

Beef Bone Broth
Equipment
- 2 roasting pans
- 1 cutting board
- 2 pressure cookers
- 4-5 32 ounce mason jars with lids
- 1 metal strainer
- 1 large metal saucepan
Ingredients
- 5 to 7 pounds beef bones (grass-fed, grass-finished) can be any animal bones
- 2 large chopped onions
- 8 large chopped carrots
- 6 chopped celery stalks
- 1-4 tbsp minced garlic
- 1 tbsp pepper (to taste)
- 2 tbsp apple cider vinegar
- 24 cups water (enough to cover the bones and up to the max line in your pressure cooker)
Instructions
Roast the Bones
- Preheat the oven to 400°F.
- Place the bones in one layer on a roasting pan. I used two pans.
- Roast for 40 minutes and turn them halfway through (I forgot, and they still turned out fine).
Simmer the Bones (2 pressure cookers)
- Next, place the half of the bones each pressure cooker or slow cooker. I used a pressure cooker to speed up the process. I used high pressure for 120 minutes (2 hours).
- Put one chopped onion, four chopped caroots, and 3 chopped celery stalks in each pressure cooker.
- Add garlic powder and pepper to your preference.
- Add 1 tbsp of apple cider vinegar to each pressure cooker.
- (Cook on low for at least 12 hours in a slow cooker)
- After two hours of pressure cooking, I switched to slow cooker mode for another 12 to 24 hours.
Strain the Bone Broth
- Once finished simmering, I strained the broth with a metal strainer into a glass bowl or large metal saucepan. I tossed the vegetables and bone pieces.
- Once the broth has cooled, you may notice a layer of fat on top. You can strain this off or leave it. I strained most of it off.
Store the Bone Broth
- Next, pour the bone broth into glass mason jars. This recipe requires about 5-32 ounce mason jars. The wide mouth jars work best, especially if you are freezing them. I leave about an inch at the top of the jar for expansion as the liquid freezes.
- Label and date your jars. You can store the bone broth in the refrigerator for up to 7 days or in the freezer for 6 months.
- I put all the jars in the refrigerator first, and then transfer the ones I plan to freeze after they have cooled.
- Enjoy as a warm beverage or in recipes over the next 6 months.
Nutrition
FAQs
Is it okay to drink bone broth every day?
Generally, up to a few cups daily is considered safe and will allow you to eat enough of other necessary nutrients and foods. One cup provides 10 g of protein, beneficial amino acids, collagen, hyaluronan, and chondroitin sulfate.
There are no risks with drinking bone broth daily or incorporating it into recipes that require broth or water. Researchers have established that you would have to consume an impossible amount to have toxic levels of minerals or metals.
Does bone broth contain lead or toxic metals?
Long cooking time plus the acid extract nutrients from the bones, which could lead to increased extraction of lead and toxic metals like cadmium and aluminum within bone broths.
Researchers compared three homemade bone broth recipes with varying cooking times with commercially made broth. It was found that even at long cook times, the levels of these toxic metals were found to be extremely low per serving size and lower than commercially made broth.
The risk related to ingesting heavy metals is considered minimal because the levels were in the range of a few μg (microgram) per serving.
How many times can I use the same bones for bone broth?
You can use the same bones around three times to make bone broth. The first batch will contain the highest amount of nutrients reflected in this article. Each subsequent time, it will result in fewer nutrients, amino acids, and flavor (similar to watery chicken broth purchased at the store).
What are the main health benefits of bone broth?
Bone broth provides a range of health benefits, including supporting gut health, reducing inflammation, and promoting joint and connective tissue health due to its rich amino acids and collagen content. It also offers high-quality protein, aids in recovery from illness, and provides anti-aging benefits.