It’s no secret that the keto diet and bone broth are a match made in low-carb heaven.
This is because bone broth is a nutritional powerhouse full of nutrients and minerals.
That’s also the reason why we were told to each chicken soup when we were sick…
Oh, and on it’s also an effective natural remedy for keto-flu to boost your mineral intake.
Yes, bone broth is keto friendly (but still verify the label) and a staple ingredient in your diet regimen.
This guide will teach you everything you need to get the most out of keto bone broth.
Bone Broth Powders
vs. Liquid Broths
When the bone broth first entered the health scene (1), the followers of low-carb diets immediately picked a side. Some of them remained loyal to the traditional liquid bone broth, while those with packed schedules went for bone broth powders. Because both versions have a high nutritional value and it is up to the consumers to decide which one to use.
Bone broth powder is a dehydrated bone broth later turned into a powder. It is meant to be mixed with water, milk, or juice. The bone broth powder is perfect for the people who do not have much time to prepare a homemade liquid bone broth, and it is easy to travel with.
The downside, however, is the possible content of chemicals, the lack of quality control and the questionable process of making.
Liquid bone broth is the original bone broth instantly ready to use. The best thing about the liquid bone broth is that it is rich in bioavailable nutrients; therefore you have entire control over the quality value.
The biggest drawback is the long cooking time. As a result, the majority of liquid bone broth consumers go for high-quality pre-made bone broth, as a quick and convenient substitute.
Bone Broth and Collagen
Collagen is a fibrous, insoluble, and hard protein predominant in the human body, making up one-third of it. Collagen is found in the connective tissues like skin, bones, and muscles.
According to doctors (2), collagen is the crucial substance that holds our bodies together.
Reasonably, this type of protein can also be found in bone broth. When making a bone broth, collagen is released from the ligaments, bones, and joints. Therefore, with every consummation of bone broth, you supply yourself with a bio-available, natural form of collagen.
Depending on the type of bone you are using for making bone broth, you can either consume type I or type II collagen (3).
- The type I collagen is found in beef bone broth, and its benefit is increased skin health.
- Type II collagen is found in turkey and chicken bone broth, and the benefit of its use is better joint health.
Due to its collagen content, the bone broth helps maintain lean muscle mass when being on a keto diet. The bone broth is rich in collagen, which additionally supplies the skin with more elasticity (4). This will help you limit the saggy skin you may get as you lose weight during your keto diet.
Benefits of Bone Broth
Some people tend to say the bone broth, and the keto diet is a match made in heaven. The reasons why are simple. Not only bone broth supports keto diet plans perfectly, but it also is good for the overall health.
The benefits of using a consuming bone broth are literally endless, so here are seven major ones:
Reason #1: Bone broth is a natural source of electrolytes such as magnesium, potassium, calcium, and sodium, which are mainly cut out of the keto diet.
Reason #2: Through its collagen-rich content, bone broth helps to have healthy bones, teeth, and nails. The collagen also helps to preserve the memory.
Reason #3: Being rich in glycine (5), bone broth improves sleep quality (a common problem for followers of low-carb diets).
Reason #4: Thanks to amino acids l-glutamine, glycine, histidine, and cysteine, bone broth is anti-inflammatory and helps relieve joint and arthritis pain.
Reason #5: Because of the healthy gut microbiome, bone broths will help you be in a better mood (6)
Reason #6: Bone broth is low in carbs (7); thus it is perfect for the keto diet
Reason #7: Bone broth fights lethargy and fatigue (other common issues in low-carb diets).
Does Bone Broth Help
with Keto Flu?
One of the main reasons why bone broth is highly suggested when being on a keto diet is because it helps maintain electrolyte balance.
Electrolytes, simply put, are minerals that produce charged ions due to their dissolving in the body water.
The importance of electrolyte intake (8) comes with the fact many vital processes depend on the created electrical current in order to function. These essential mineral electrolytes include sodium, chloride, potassium, bicarbonate, magnesium, and phosphorous.
The thing with the keto diet, just as any other low-carb diet is that it excludes two main sources of electrolytes - fruit and a starchy vegetable. When this imbalance occurs, it causes something known as the keto flu.
As a collection of symptoms (9), the keto flu is similar to the flu, as we know it. The symptoms of this diet flu can appear after only a few days of cutting down on your carb consumption.
Some of the side effects of this transition are experiencing nausea, diarrhea, vomiting, weakness, dizziness, irritability, headache, muscle cramps, stomach pain, poor concentration, and so on.
This is where the bone broth, as a source of electrolytes, improves the imbalance, therefore, stops the keto dieters to go through unpleasant symptoms.
Can You Drink Bone
Broth On a Fast?
There is quite a dispute surrounding the question of whether it is allowed to be used while fasting or not. While searching for an answer, you will come across many different beliefs and rules for fasting.
Some will tell you that staying under 50 calories does not break your fast, and others will tell you that any calorie intake does, in fact, break a fast.
Regardless of how healthy and advantageous it is (10), bone broths do have calories. They are little, but the calories are most certainly there. Thus, if you are on a fast where you can consume only water, any calories consumption will go against the rules.
Reasonably, if you consume bone broths, you will ingest calories, which will cause to break your fast.
On the other hand, if you have a goal of a fast that allows you to intake not more than 50 calories, you will have to precisely choose the bone broth in order not to go over the limit.
In the end, there is no general conclusion on this topic, because different people believe in different things, therefore follow different rules. The scientific community still has not addressed any studies regarding this specific question.
How to Choose a Keto
Friendly Bone Broth?
Generally speaking, bone broths are keto-friendly and immensely helpful particularly when following this type of low-carb diet.
However, in order for it to serve its right purpose, you should pay attention to several unique macronutrient ratios.
- Although they are naturally low on carbs (containing between 0-2 grams), the bone broths have to remain that way when consuming in the keto diet plan.
- The majority of the bone broths that you will be able to purchase either in liquid or powder form contain extremely little carbs, so when preparing your soup at home, you should stay away from mixing it with fruits or vegetables.
- Another thing to consider when choosing your best keto-friendly bone broth is the bones it is made of (11).As previously mentioned, it can be made out of different bones, therefore will supply you with different nutrients. Go for bone broths that are made from grass-fed beef bones or free-range pork and chicken bones.
- Lastly, when buying pre-made liquid or powder bone broths read the content because if you want it to be appropriate for your keto diet, it will have to be free of hydrolyzed proteins, sugar, maltodextrin, and yeast extract.
Best Keto Bone Broth Brands
1. Kettle & Fire Beef Bone Broth
Calories: 30 Total fat: 0g Net carbs: 0g Protein: 6g
Serving size: 1 cup (240mL)
Kettle&Fire the beef bone broth is a keto-friendly liquid bone broth ready to use within minutes.
This beef bone broth can be eaten as a soup with previous heating, consumed as a coffee, or added in other recipes.
The soup is slow-simmered for more than 20 hours so that the bone broth can keep the key proteins and collagen inside the package.
I like that it's not the watery type, absolutely delicious when added to a keto soup.
- Made with 100% grass-fed beef bones
- Gluten-free, dairy-free, MSG-free, and soy-free product, non-GMO
- Free from additives, antibiotics, and hormones
- Marrow bones from a 100% grass-fed cattle
- 2-Year shelf stable life
- Great for using it on the go
- Marrow grass-fed cattle bones
- Apple cider vinegar
- Organic carrots
- Organic onions
- Organic spices
- Organic parsley
- Organic celery
- Sea salt
2. Ancient Nutrition Bone Broth (our favorite)
Calories: 90 Total fat: 1g Net carbs: 0g Protein: 20g
Serving size: 1 Heaping Scoop (22g)
Ancient Nutrition is known for their high-quality bone broth powders - modern superfood based on ancient nutrition.
The reason I like this product is that it comes in convenient powder form. It's always with us when we are camping or backpacking.
To use it just mix one scoop of in 12 onces hot or cold water and season with salt and papper for a savory drink.
It also works well as base for soups, stews and casseroles.
- From non-GMO, hormone free, cage free and cruelty free sources
- Supports a healthy gut, skin, joints, and immunity
- Savory, chicken broth flavor
- 20g protein, 0g carbs, 0g sugar
- Very convenient form and packaging
- Chicken collagen type II - good for gut, skin, joints and heart
- Hyaluronic acid - for healthy gut, and helps maintain healthy joint space
- Glucosamine - good for joint health and function
- 19 amino acids
3. Bare Bones Beef Bone Broth
Calories: 60 Total fat: 0g Net carbs: 1g Protein: 10g
Serving size: 8 fl oz (240 mL)
Bare Bones is another company who produces high-qyality and keto approved bone broth.
It's made from 100% grass fed and humanely raised beef with sweet notes of roasted garlic & tomatoes.
One serving comes with 10 grams of protein and whopping 20 grams of collagen.
It has quite neutral flavor (more neutral than Kettle&Fire), so it can easily be mixed with different recipes.
- Made with 100% grass-fed beef bones, tendons, and cartilage
- Slow-cooked for 20+ hours
- Gluten-free, lead-free, dairy-free, soy-free, and sugar-free
- No additional antibiotics, hormones, artificial ingredients, and preservatives
- Made of clean organic ingredients
- Sustainable packaging
- Ideal for low-carb diet plans
- Organic beef bones
- Rosemary extract
- Organic Bay leaf
- Organic parsley
- Organic Thyme
- Organic onion
- Filtered water
- Tomato puree
- Organic garlic
- Sea salt
4. Kiss My Keto Collagen Protein
Calories: 80 Total fat: 4g Net carbs: 1g Protein: 10g
Serving size: 1 scoop (19.56g)
This is for you if you just want the healthy collagen without all the hassle, and you also want it to taste good.
Sometimes you need a break from bone broth, that's where the Kiss My Keto collagen powder comes in.
It's a protein powder packed with collagen and MCTs which will help you to stay in ketosis and burn fat.
Just mix one scoop with 8 to 10 ounces of water or your favorite beverage.
I love to mix it with almond milk which makes it the ideal keto shake on the go.
- Doesn't leave the "dry mouth" feeling
- MCT oil helps to stay in ketosis
- Rich in potassium, sodium, magnesium - essential electrolytes for keto
- Pasture-raised bovine hide collagen
- Actually tastes good
- Sweetened with natural sweeteners
- Hydrolized collagen peptides
- Cocoa powder
- MCT powder (c8 & c10)
5. Perfect Keto Collagen Protein
Calories: 80 Total fat: 4g Net carbs: 1g Protein: 10g
Serving size: 1 scoop (approx 17 g/0.61 oz)
Collagen powder from Perfect Keto is another great choice.
It contains added MCTs, hydrolyzed collagen and supports your hair, nails and joint health.
Depending on the flavor you chose, you can mix the protein collagen with ice water, coffee, low-carb ice-cream, coconut cream, or almond milk.
- 100% grass-fed collagen peptides from cattle
- No artificial chemicals, coloring, or sweeteners
- Soy-free, gluten-free, dairy-free, wheat-free
- Quick and easy preparation
- No blender required
- Hydrolyzed collagen powder
- Vitamin A 50 IU
- Dietary fiber
- MCT powder
- Sea salt
To wrap things up, out of all bone broths, Kettle & Fire, as well as Ancient Nutrition won us over!
Due to the difference in their forms, we pick Kettle & Fire Beef Bone Broth as the best liquid bone broth from the list, and Ancient Nutrition Protein, as the best bone broth powder.
The beef bone broth produced by Kettle & Fire is currently the best liquid bone broth on the market. You may have to pay an extra dollar, but the quality and composition you are going to get are priceless.
The bone broth collagen powder produced by Ancient Nutrition is the best rich-flavored protein powder you will ever find. It is extremely easy to make and use.
Both of these bone broth forms perfectly fit keto diet plans, as they are made with 100% grass-fed bones, have zero carbs, and contain no artificial chemicals and ingredients.
Alex is editor in chief of Bodyketosis, an author, low-carb enthusiast and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.