Chicken broth, also known as chicken stock, is a flavorful liquid made by simmering chicken bones and vegetables in water. It’s a staple in many cuisines and is often used as a base for soups, stews, gravies, and sauces. But can you drink plain chicken broth as a meal replacement? Let’s take a closer look at the nutritional value and health benefits of drinking chicken broth.
Nutritional content of chicken broth
Chicken broth is low in calories but contains some protein, vitamins, and minerals. In a 1 cup serving of canned, low sodium chicken broth there are:
| Nutrient | Amount |
|---|---|
| Calories | 15 |
| Protein | 2g |
| Fat | 0g |
| Carbohydrates | 2g |
| Fiber | 0g |
| Sodium | 65mg |
| Vitamin A | 2% DV |
| Vitamin C | 2% DV |
| Calcium | 0% DV |
| Iron | 2% DV |
As you can see, chicken broth provides some nutrients but is very low in protein, fiber, and micronutrients like calcium. It’s also low in calories, with only 15 calories per cup.
Benefits of drinking chicken broth
Here are some potential benefits of drinking chicken broth:
- Hydration – The liquid can help hydrate the body.
- Soothes sore throat – Warm broth can help soothe a sore or irritated throat.
- Supports gut health – Broth contains gelatin which may coat and heal the gut lining.
- Easy to digest – Broth is usually tolerated well since it’s easy on the stomach.
- Provides electrolytes – Broth contains sodium and potassium that help replenish electrolyte levels.
- May boost immunity – Bone broth contains amino acids like glycine that support immune function.
So while chicken broth has some benefits, they are limited compared to all the nutrients a balanced meal provides.
Is chicken broth enough nutrition as a meal?
While chicken broth has some value, it does not provide adequate nutrition to be used as a meal replacement. Here are some of the downsides of only drinking chicken broth:
Very low in calories and protein
One cup of chicken broth only has 15 calories and 2 grams of protein. For comparison, one cup of cooked chicken breast has around 230 calories and 43 grams of protein. Consuming chicken broth as your main nourishment won’t provide nearly enough protein or calories for the body’s needs.
Lacks adequate vitamins and minerals
Chicken broth provides small amounts of vitamins A, C, and the mineral iron. But it’s missing many other important vitamins and minerals like B vitamins, calcium, potassium, and zinc. Relying solely on broth won’t meet your daily nutritional requirements.
Low in fiber
Chicken broth contains no fiber, which is important for digestive health, cholesterol levels, blood sugar control, and feeling full. Meals should include fiber-rich foods like vegetables, fruits, whole grains, beans, nuts and seeds.
May cause hunger and energy crashes
The lack of protein, fat, carbs, and calories can lead to increased hunger. You may feel weak, fatigued, and irritable if only sipping on broth. It’s unlikely you’d feel satisfied or energized.
Should not be used for fasting/detox
Some people may use chicken broth to create a “bone broth fast” for detoxification or weight loss. However, there’s no evidence that bone broth provides special detoxification functions. Going for long without proper nutrition can be dangerous.
High in sodium
Many canned and boxed broths have very high sodium levels. Consuming multiple cups per day could lead to excess sodium intake. Those with heart problems or high blood pressure need to be cautious.
Conclusion
Chicken broth can be a healthy addition to a balanced diet. It provides a small amount of nutrients and has hydrating benefits. However, plain chicken broth is lacking in far too many nutrients to be considered a nutritious meal replacement. Relying solely on broth could lead to serious nutritional deficiencies over time. Chicken broth is best enjoyed in moderation as part of an eating pattern focused on nutritious whole foods. Sipping on broth alone should not replace meals that contain quality sources of protein, carbs, fat, fiber, vitamins, and minerals. For a satisfying and nutritious meal, chicken broth is best accompanied by vegetables, whole grains,lean proteins, healthy fats, fruits, and other nutrient dense foods.
Frequently Asked Questions
Can you live off chicken broth?
No, you cannot live off chicken broth alone. While it provides some protein and nutrients, chicken broth does not have nearly enough protein, calories, vitamins or minerals to sustain the body. Relying solely on broth would lead to malnutrition.
Is drinking chicken broth good for weight loss?
Chicken broth is very low in calories so it can be a good low calorie option for weight loss when consumed as part of a reduced calorie diet. However, it should not be the only thing you consume all day. Focus on eating plenty of filling fruits, veggies, whole grains, and lean proteins for lasting weight loss.
Is chicken broth a clear liquid?
Yes, chicken broth is considered a clear liquid. Clear liquids are those you can “see through” and include broth, water, clear juice, ginger ale, and tea. After certain surgeries or procedures, doctors recommend sticking to a clear liquid diet for a period of time.
Is chicken broth healthier than vegetable broth?
Chicken and vegetable broths have slightly different nutritional profiles but both can be healthy. Chicken broth contains more protein. Vegetable broth offers more fiber and key nutrients from veggies like vitamin A. But in general, both broths have benefits and can be part of an overall balanced diet.
Can you substitute chicken broth for water when cooking?
Yes, chicken broth can be substituted for water in many recipes like grains, soups, sauces, and braises. Keep in mind that broth adds sodium and other seasonings while water doesn’t. Consider reducing any salt and spices in a recipe if swapping water for broth.
Takeaways
– Chicken broth has some nutritional value but is lacking in protein, fiber, calories, and many vitamins/minerals.
– Drinking only broth does not provide adequate nutrition compared to whole foods.
– Relying solely on broth could lead to hunger, energy crashes, and nutritional deficiencies.
– Chicken broth is best consumed in moderation along with nutrient-dense meals for balanced nutrition.
– Substituting broth for meals should not be done for detox/fasting due to potential health risks.