Calories in Chicken Broth: Nutrition Facts, Health Benefits & Types

Chicken broth is a flavorful, nutritious liquid that’s been used in cooking for centuries. Whether you’re sipping it to soothe a cold, using it as a soup base, or adding it to recipes for extra flavor, understanding the calorie content and nutritional value of chicken broth can help you make informed dietary choices.

This comprehensive guide explores everything you need to know about calories in chicken broth, including detailed nutrition facts, health benefits, and how different types compare.

How Many Calories Are in Chicken Broth?

One cup (237 ml) of chicken broth contains approximately 38 calories, making it an excellent low-calorie option for cooking and consumption. This remarkably low calorie count makes chicken broth popular among those watching their calorie intake or following weight management programs.

The calorie content can vary slightly depending on the preparation method and ingredients used. Store-bought varieties may differ from homemade versions, and the specific recipe or brand can affect the final calorie count.

Calorie Comparison by Serving Size

• 1 cup (237 ml): 38 calories
• 1/2 cup (118 ml): 19 calories
• 1 tablespoon (15 ml): 2 calories
• 1 quart (946 ml): 152 calories

Complete Nutritional Profile of Chicken Broth

Beyond calories, chicken broth provides a range of essential nutrients. Here’s a comprehensive breakdown of what one cup of chicken broth contains:

Macronutrients

• Protein: 5 grams
• Carbohydrates: 3 grams
• Fat: 1 gram
• Fiber: 0 grams
• Sugar: 1 gram

Vitamins and Minerals

Chicken broth contains several important vitamins and minerals, including:

• Niacin (Vitamin B3): 16% of the Daily Value (DV)
• Riboflavin (Vitamin B2): 4% of the DV
• Potassium: 6% of the DV
• Phosphorus: 7% of the DV
• Copper: 6% of the DV
• Sodium: Varies widely, typically 300-900 mg per cup

Types of Chicken Broth and Their Calorie Content

Not all chicken broths are created equal. The calorie content and nutritional profile can vary significantly depending on the type and preparation method.

Regular Chicken Broth

Traditional chicken broth is made by simmering chicken meat in water with vegetables and herbs for a relatively short time, typically up to one hour. This produces a light, flavorful liquid with approximately 38 calories per cup.

Low-Sodium Chicken Broth

Low-sodium varieties contain the same amount of calories as regular chicken broth (about 38 calories per cup) but have significantly less sodium. This makes them ideal for people monitoring their salt intake or those with hypertension.

Organic Chicken Broth

Organic chicken broth is made from organically-raised chickens and organic vegetables. The calorie content remains similar to regular broth at approximately 35-40 calories per cup, though the quality of ingredients may be higher.

Chicken Stock vs. Chicken Broth

While often used interchangeably, chicken stock and broth are different. Stock is made from bones and contains approximately 86 calories per cup—more than twice the calories in broth. Stock also contains higher amounts of protein, vitamins, and minerals due to the extraction of nutrients from bones during the longer cooking process.

Bone Broth

Bone broth, despite its name, is technically a stock. It’s made by simmering bones, cartilage, and connective tissue for extended periods (6-24 hours). One cup typically contains 40-50 calories, along with collagen, gelatin, and amino acids that provide additional health benefits.

Health Benefits of Chicken Broth

Chicken broth offers numerous health benefits beyond its low calorie content, making it a valuable addition to a healthy diet.

Supports Hydration

With its high water content and electrolytes like sodium and potassium, chicken broth helps maintain proper hydration, especially important during illness or after exercise.

Aids in Cold and Flu Recovery

Warm chicken broth is a time-honored remedy for colds and flu. The steam helps loosen mucus, while the liquid keeps you hydrated. The mild anti-inflammatory properties may also help reduce upper respiratory symptoms.

Supports Digestive Health

Chicken broth is gentle on the digestive system and easy to digest, making it ideal for those recovering from illness or experiencing digestive discomfort. The gelatin in broth may help support the intestinal lining.

Provides Essential Nutrients

Despite being low in calories, chicken broth delivers important nutrients including B vitamins, which support energy metabolism, and minerals like phosphorus and potassium, which are essential for bone health and cellular function.

May Support Weight Management

Starting a meal with a cup of warm chicken broth can help you feel fuller, potentially leading to reduced calorie intake during the meal. Its low calorie content makes it an excellent choice for those trying to manage their weight.

Joint Health Support

When chicken broth is made with bones and connective tissue, it contains compounds like glucosamine and chondroitin, which may support joint health and reduce inflammation.

Homemade vs. Store-Bought Chicken Broth: Calorie Differences

Homemade Chicken Broth

Homemade chicken broth typically contains 30-45 calories per cup, depending on your recipe. The advantages include:

• Complete control over ingredients and sodium content
• No preservatives or additives
• Customizable flavor profile
• Often more nutrient-dense
• More cost-effective

Store-Bought Chicken Broth

Commercial chicken broths generally contain 10-40 calories per cup. Consider these factors:

• Convenient and time-saving
• Consistent flavor and nutrition
• May contain added sodium (up to 900mg per cup)
• Some varieties include preservatives or flavor enhancers
• Organic and low-sodium options available

How to Make Low-Calorie Chicken Broth at Home

Making your own chicken broth allows you to control the calorie content and ingredients. Here’s a simple, healthy recipe.

Basic Low-Calorie Chicken Broth Recipe

Ingredients:

• 2-3 pounds chicken meat (with bones for extra flavor)
• 2 medium onions, roughly chopped
• 2-3 carrots, roughly chopped
• 2-3 celery stalks, roughly chopped
• 2 garlic cloves, crushed
• Fresh parsley, several stems
• Fresh thyme, several sprigs
• 2 bay leaves
• 8-10 cups cold water
• Salt and pepper to taste (optional)

Instructions:

1. Place all ingredients in a large stockpot and cover with cold water.
2. Bring to a boil over high heat, then reduce to a gentle simmer.
3. Skim off any foam that rises to the surface during the first 15 minutes.
4. Simmer uncovered for 45-60 minutes, adding water as needed to keep ingredients covered.
5. Remove chicken pieces and reserve for another use.
6. Strain the broth through a fine-mesh strainer or cheesecloth.
7. Let cool, then refrigerate. Remove any solidified fat from the surface before using.
8. Store in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months.

Best Ways to Use Chicken Broth in Your Diet

Chicken broth’s versatility and low calorie content make it useful in countless ways:

As a Beverage

Drink chicken broth plain as a warm, comforting beverage. This is especially beneficial when you’re feeling under the weather or need a light snack between meals.

Soup Base

Use chicken broth as the foundation for various soups, from classic chicken noodle to vegetable or tortilla soup. This adds flavor with minimal calories.

Cooking Liquid

Replace water with chicken broth when cooking:

• Rice, quinoa, and other grains
• Pasta
• Legumes and beans
• Mashed potatoes

Sauce and Gravy Base

Create flavorful, lower-calorie sauces and gravies by using chicken broth as the base instead of cream or butter-heavy alternatives.

Braising and Deglazing

Use chicken broth to braise meats and vegetables or to deglaze pans after searing proteins, capturing delicious flavor with few added calories.

Factors That Affect Calorie Content in Chicken Broth

Cooking Time

Longer cooking times can concentrate the broth, potentially increasing the calorie density slightly. However, the effect is minimal for standard cooking times.

Fat Content

Chicken skin and fatty pieces will increase the calorie content. Skimming fat from the surface after cooking and refrigeration helps maintain a lower calorie count.

Added Ingredients

While vegetables and herbs add minimal calories, certain additions can increase the count:

• Noodles or pasta
• Rice or grains
• Cream or dairy products
• Oils or butter

Concentration

Concentrated broths or bouillon cubes, when reconstituted, typically provide similar calorie counts to regular broth, though they may contain higher sodium levels and additives.

Chicken Broth for Special Diets

Low-Carb and Keto Diets

With only 3 grams of carbohydrates per cup, chicken broth fits well into low-carb and ketogenic diets. It provides electrolytes and hydration without significantly impacting carb limits.

Weight Loss Diets

The low calorie density and high water content make chicken broth excellent for weight loss. It can help you feel satisfied while maintaining a calorie deficit.

Paleo and Whole30

Homemade chicken broth aligns perfectly with Paleo and Whole30 guidelines, providing clean, whole-food nutrition without processed ingredients.

Gluten-Free

Pure chicken broth is naturally gluten-free, though always check store-bought varieties for potential additives or cross-contamination if you have celiac disease.

Low-Sodium Diets

For those watching sodium intake, making homemade broth or choosing low-sodium varieties allows you to enjoy the benefits without excessive salt. Standard chicken broth can contain 300-900mg sodium per cup, while low-sodium versions have around 140mg or less.

Common Questions About Calories in Chicken Broth

Is Chicken Broth Good for Weight Loss?

Yes, chicken broth can support weight loss efforts. At only 38 calories per cup, it’s a low-calorie way to add flavor to meals and help you feel full. Starting meals with a cup of broth may reduce overall calorie intake.

Does Fat-Free Chicken Broth Have Fewer Calories?

Fat-free chicken broth typically contains around 20-30 calories per cup, slightly less than regular broth. However, some of the flavor and fat-soluble vitamins may be reduced.

How Many Calories Are in Chicken Broth with Noodles?

Adding noodles significantly increases calories. A cup of chicken noodle soup contains approximately 75-150 calories, depending on the amount and type of noodles used.

Can I Drink Chicken Broth Every Day?

Yes, drinking chicken broth daily is generally safe and can be beneficial. However, watch your sodium intake, especially with store-bought varieties. Opt for low-sodium versions or homemade broth if consuming regularly.

Storage and Shelf Life Considerations

Proper storage doesn’t affect calorie content but ensures your broth remains safe and flavorful.

Refrigeration

Store homemade chicken broth in airtight containers in the refrigerator for up to 5 days. Store-bought opened broth lasts 4-5 days refrigerated.

Freezing

Freeze chicken broth for up to 3-4 months. Use ice cube trays for convenient portioned amounts, or freeze in larger containers. The calorie content remains unchanged after freezing.

Canned or Boxed

Unopened commercial chicken broth typically lasts 1-2 years when stored in a cool, dry place. Always check expiration dates and discard if the container is damaged or bulging.

The Bottom Line

Chicken broth is a nutritious, low-calorie liquid that provides approximately 38 calories per cup along with essential vitamins, minerals, and protein. Its versatility makes it valuable for cooking, supporting hydration, and promoting overall health.

Whether you choose homemade or store-bought varieties, chicken broth offers an excellent way to add flavor and nutrition to your diet without significantly increasing calorie intake. For those watching their weight, supporting recovery from illness, or simply seeking to improve their nutrition, chicken broth is a simple yet powerful addition to a healthy lifestyle.

By understanding the calorie content and nutritional profile of chicken broth, you can make informed decisions about incorporating this traditional, healthful food into your daily routine.

Sources:

• USDA FoodData Central – Chicken Broth Nutrition Facts
• PubMed Central – National Institutes of Health Database
• NIH Office of Dietary Supplements
• USDA MyPlate Nutrition Guidelines