Chicken stock is a popular cooking ingredient that adds flavor to many dishes. However, there are significant discrepancies in the reported nutritional values across different sources.
Basic Nutritional Information
According to FatSecret, a cup (8 fl oz) of chicken stock contains:
- 12 calories
- 0.29g fat (21% of calories)
- 1.51g carbs (48-49% of calories)
- 0.95g protein (30% of calories)
- 792mg sodium (34% DV)
However Bradley’s Fine Diner reports much higher values per cup
- 86 calories
- 2.9g fat
- 8.5g carbs
- 6g protein
- 143mg sodium
This significant difference may be explained by variations in preparation methods ingredients used, and concentration.
Micronutrients
Chicken stock typically contains small amounts of:
- Calcium (1% DV)
- Iron (1% DV)
- Potassium (1-5% DV)
- Vitamin A (0-2% DV)
- Vitamin C (0-2% DV)
Bradley’s Fine Diner also mentions additional nutrients including:
- Thiamin (7% DV)
- Riboflavin (16% DV)
- Niacin (24% DV)
- Vitamin B6 (9% DV)
- Phosphorus (5% DV)
- Selenium (10% DV)
- Copper (14% DV)
Chicken Stock vs. Chicken Broth
It’s important to distinguish between chicken stock and broth as they differ nutritionally:
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Chicken stock is made by simmering bones (with some meat attached), vegetables, and herbs for a longer period (4-6 hours), resulting in a richer liquid with more nutrients and a higher calorie count.
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Chicken broth is made by simmering primarily meat and vegetables for a shorter time (1-2 hours), resulting in fewer calories and nutrients.
According to Bradley’s Fine Diner, chicken broth contains approximately:
- 15 calories
- 0.5g fat
- 1.6g protein
Health Benefits
Chicken stock offers several potential health benefits:
- Protein for muscle maintenance
- Minerals for bone health (calcium, phosphorus, magnesium)
- Immune-supporting nutrients (selenium, zinc, vitamins A and C)
- Anti-inflammatory compounds (glucosamine and chondroitin)
- Hydration
- Sleep support (through the amino acid glycine)
Making Nutritious Homemade Stock
To maximize nutritional value in homemade stock:
- Use chicken bones for calcium, phosphorus, and gelatin
- Add vegetables for additional vitamins and minerals
- Simmer for 3-4 hours to extract more nutrients
- Add a small amount of acid (vinegar or lemon juice) to help extract minerals
- Consider skimming excess fat for a lower-fat option
- Add sea salt for flavor and trace minerals
Chicken stock is not just a flavor enhancer but also provides nutritional benefits. The nutritional content varies widely depending on preparation methods and ingredients. Homemade stock typically offers more nutrients than store-bought versions and provides a good source of protein, minerals, and beneficial compounds.
Bone broth vs regular broth
- Bone broth is just broth: Many believe that bone broth is the same as regular broth. In reality, bone broth is made by simmering bones for a long time, which gives it a thicker texture and more nutrients.
- All broths are low in calories: While broth is generally lighter, some store-bought versions can be high in sodium and calories. Always check the label!
- You can use them interchangeably: While you can substitute one for the other in some recipes, they have different flavors and textures. Stock is richer and thicker, while broth is lighter and more flavorful.
- High sodium levels: Many people worry that both stock and broth are loaded with sodium. Itâs true that some brands can be high in salt, so look for low-sodium options if youâre watching your intake.
- Homemade vs store-bought: Making your own stock or broth allows you to control the ingredients and sodium levels, making it a healthier choice.
Protein, fat, and carbohydrates
The nutritional breakdown shows that stock and broth have different levels of macronutrients:
- Stock:
- Protein: 6 g
- Fat: 3 g
- Carbohydrates: 8 g
- Broth:
- Protein: 6 g
- Fat: 0.5 g
- Carbohydrates: 1 g
While both have similar protein content, stock has more fat and carbs, making it richer and heartier.
Health comparison: chicken broth vs bone broth
FAQ
How many calories are in a cup of chicken stock?
There are 12 calories in 1 cup of Chicken Stock. Calorie breakdown: 21% fat, 48% carbs, 30% protein. There are 12 calories in 1 cup of Chicken Stock. Get full nutrition facts and other common serving sizes of Chicken Stock including 1 oz and 100 g. Does chicken stock have a nutritional value?
How much protein is in chicken stock?
Each cup also contains 6 grams of protein, 2. 9 grams of fat and 8. 5 grams of carbohydrates. The average chicken stock also contains a variety of nutrients, including: Chicken stock also contains small amounts (between 1 and 4 percent) of other nutrients, including calcium, iron, magnesium, zinc, vitamin C, folic acid and choline.
Does chicken stock have a nutritional value?
When making chicken stock, the ingredients used can impact its nutritional value. For instance, vegetables like carrots, celery, onions, and garlic are nutritious and have high amounts of vitamins and minerals like vitamin C, potassium, and folate.
Is chicken stock healthy?
Chicken stock is also low in calories and high in protein, making it an excellent choice for people who want to eat healthily. When making chicken stock, the ingredients used can impact its nutritional value.
How many calories are in a cup of chicken broth?
One cup of chicken broth provides 38 calories, while one cup of stock contains 86 calories. The proportion of total calories contributed by protein, carbs, and fat in chicken stock is typically around 120 calories. To burn 86 calories, you would need to walk 24 minutes.
What is the difference between chicken stock and chicken broth?
Chicken stock and chicken broth are often confused, but they differ in composition and calorie content. Chicken stock is primarily made by simmering bones, which results in a richer flavor and typically lower calorie count—around 10-15 calories per cup.
Does chicken stock have nutritional value?
Nutrient needs: If you need more nutrients, stock is richer in vitamins and minerals. It contains collagen, which is great for joint health and digestion. Protein content: Stock has more protein than broth, which can be beneficial if you’re looking to build muscle or recover after workouts.
What is healthier, bone broth or chicken stock?
BONE broth will have the most protein, vitamins, and minerals. it has SIGNIFICANTLY more protein vitamins and minerals than a regular broth/stock so it’ll be more bang for your buck. be sure to look for BONE broth in the name, versus just “chicken/beef/veggie broth/stock”.
Are there any health benefits to drinking chicken broth?
… The trace mineral that is also found in chicken broth can help reduce inflammation and helps enhance the body’s ability to fight off infection and illnessDec 10, 2024
Is chicken stock good for your gut?
Yes, chicken broth, particularly bone broth, is generally considered good for gut health because it contains amino acids like glutamine, glycine, and proline, which help fuel and repair cells in the intestinal lining, strengthen the gut barrier, and reduce inflammation. Its easily digestible nutrients and minerals also support overall digestive function and may help with conditions like leaky gut and IBS.