I am having a hard time calculating nutrition facts for a bone marrow broth.
I took some knuckle bone marrow bones. Added them to some water, and slow cooked it for 16 hours.
In the end I was left with an x amount of grams of bone broth. I puree it.
How do I roughly calc the nutrition info on what I made so I don’t overkill my protien / fat / and carbs as I use this?
Why puree it? I have seen research that pulverizing any food can increase insulin response.
I make bone broth and don’t track macros. I just stay <20g of carbs / day.
As a rule of thumb you can go by this:
The USDA Nutrient Database states that 1 cup of homemade chicken or beef stock ranges from 31 to 86 calories , 0.2 to 2.9g fat, 4.7 to 6g protein, and varying amounts of calcium, iron, potassium and other minerals.
If it wasn’t cooked with a mirepoix (onions, celery, carrots), I expect it has less than 1 carb. Even if it does have a mirepoix included, it’s not a significant amount of carbs.
Ya I cooked it with nothing. Wanted to extract it and use it as a garnish or a soup base for something.
I expected more fat and less protien.
Surprised to say… Having 200 grams was very filling as a garnish with a trout on top and a salad on the side.
Okay maybe you did not cook it longer. Most of the fat will dissolve and mix in with the collagen and then float when done. If you add some vinegar (1 or 2 tablespoons) more of the mineral nutrients will be extracted.
Beef bone broth takes 24 to 48 hrs in a crock pot. Also the bones can be roasted at 400F for an hour or so before cooking in crock pot.
It separated. Fat on top and meat on bottom. I did it for 16 hours on low.
Then I made it into a kinda broth/gravy by mixing it all together with the fat.
I have a couple of references for the content of bone broth. If the goal is to get minerals out of the bones, then I’ve found chicken bones dissolve the most. If you want the benefits of gelatin (collagen) then something with a lot of attached connective tissue is the best bet.
Also, my InstantPot is awesome for bone broth compared to a crock pot.
Sadly I don’t yet have an instant pot. But I do have chicken feet, backs and necks for the next batch.
I also used my insta-pot. It was fantastic.
Do you guys use it as a meal or as a side?
So like an egg and this on the side, or like your main meal and you add it as a side with a salmon and salad?
I add the broth to various other dishes, like a stew or curry. I also will turn it into soup and add pork rinds to it.