What's in bone broth

Protein

Most of what bone broth contributes nutritionally is protein, drawn out of bones, meat and connective tissue during a long simmer. Protein is one of the nutrients every Australian nutrition information panel must list, alongside energy, fat, saturated fat, carbohydrate, sugars and sodium [1].

Collagen and gelatine

A large share of the protein in broth starts out as collagen. Food Standards Australia New Zealand describes collagen as the chief protein component of animal bones, hides and connective tissue, making up about one third of the total protein in mammals [3].

Gelatine is made from collagen. FSANZ describes gelatine as produced by the "acid, alkaline or enzymatic hydrolysis of collagen", and explains that heating changes collagen's rigid, tightly coiled structure into the looser, randomly coiled form called gelatine [3]. That change is what happens in a simmering pot, and it is why broth can set to a jelly when chilled.

On a label, collagen and gelatine are counted within the protein figure. Some brands state a collagen or gelatine amount separately; where they do, it is part of the protein total, not in addition to it.

Sodium

Sodium is the component of salt that the nutrition panel reports [1]. It is shown in milligrams, per serving and per 100 g or 100 mL.

To convert between the two: 1 gram of salt (sodium chloride) contains 390 mg of sodium [4].

For reference, the Nutrient Reference Values for Australia and New Zealand, published by the NHMRC, set an Adequate Intake for adults of 460–920 mg of sodium a day and a Suggested Dietary Target for adults of 2,000 mg a day [4]. Seasoned broths vary widely in sodium, so check the panel and compare products using the per-100 g column.

Reading the panel and the ingredients

1. Two columns. The panel shows the average quantity per serving and per 100 g (or per 100 mL for liquids) [1]. Use per 100 g to compare products.
2. Serving size. The manufacturer sets the serving size, and it varies between products [1]. For broth, check whether a serve means the dry product or the prepared drink.
3. Ingredient order. Ingredients are listed in descending order of the amount used, and most packaged foods show the percentage of their key ingredients [2].
4. Allergens. Allergens must be declared, including those inside compound ingredients, whatever the amount used [2].
5. Organic. Organic certification is not legally required for a product supplied in Australia to be described as organic; certification is through private bodies whose standards can vary, and certified products often carry their logo [5].

If you have a specific dietary need, such as a sodium-restricted diet, check the panel against the advice of your GP or an Accredited Practising Dietitian.

Sources

1. Food Standards Australia New Zealand — Nutrition information panels
2. Food Standards Australia New Zealand — Ingredient lists and percentage labelling
3. Food Standards Australia New Zealand — Final Assessment Report, Application A503: Collagen (26 May 2004)
4. NHMRC Eat for Health — Nutrient Reference Values for Australia and New Zealand: Sodium (version 1.2, September 2017)
5. Australian Competition and Consumer Commission — Organic claims