Do broths have real health benefits?

By dietitian, Laura Tilt

From Japanese ramen to French onion soup, broths are loved across the world – and are one of the first foods we turn to when we’re under the weather.

Broths have been used as traditional remedies for thousands of years. But do they just feel comforting and immune boosting – or do broths actually have healing powers?

Here’s what science can tell us.

Are broths nutrient dense?

How nutritious a broth is depends entirely on what you throw in the pot when you're making it – as well as how you cook it.

There are lots of different types of broth. Sometimes they’re light – made by simmering water with vegetables and herbs, perhaps – and sometimes they’re rich and deeply flavoured.

Bone broth, for instance, is made by simmering animal bones in water with an acidic ingredient (like vinegar) and herbs or vegetables for at least 24 hours, with the aim of extracting proteins like gelatine and collagen, along with minerals.

The lighter broths tend to be low in calories (about 20–50 per cup) and low in fat, with 1–2g of carbohydrate and protein. So while they’re hydrating – a useful bonus – they’re not very nutrient dense.

Bone broths are higher in protein, often containing around 8–10g per cup, which is roughly 10% of your daily protein needs.

They’re often marketed as being packed with collagen. This is the most abundant protein in our bodies, which acts as scaffolding for skin, muscle and bone – and we produce less of it as we age.

As nice as it would be for broth to be able to turn back time for our bodies, or even help slow the ageing process, research shows that most broths don’t contain enough collagen to have a therapeutic effect.

It’s also worth remembering that eating collagen doesn’t necessarily increase collagen levels in your body, anyway. During digestion, it’s broken down into smaller building blocks, which your body then uses to make the proteins it needs.

Apart from protein, studies show broths contain only small amounts of other nutrients like calcium, iron and magnesium, providing less than 5% of the recommended daily intake.

Simmering for longer and adding an acidic ingredient (as you would with a bone broth), may help increase these amounts, though.

Does broth help when you’re sick?

Research shows parents often turn to traditional remedies like soup when their children are ill, so the feel-good factor we experience when eating a bowl of broth might partly come from nostalgia.

My mum’s version was a steaming bowl of tomato soup. Now, I tend to make chicken broth from Sunday dinner leftovers, fortified with pearl barley and greens, when someone at home is feeling under the weather.

There is actually some evidence that broths and soups might have therapeutic effects – at least when it comes to managing a cold.

Earlier this year, researchers looked at whether soup could be an effective treatment for respiratory infections. They found some evidence it could provide relief from symptoms like a blocked nose and sore throat.

Two studies also reported reductions in inflammatory markers in those eating soup.

Other studies have also shown that sipping hot fluids like tea and broth can help move and clear nasal mucus, offering relief from a blocked nose.

Although more research is needed (and we still need to work out which ingredients might be most helpful), broth is worth including as a low-cost and tasty intervention when you’re feeling under the weather.

How to make a broth more nutritious

Herbs and spices like garlic, ginger, turmeric, thyme and rosemary add flavour to broths, but they’re also rich in polyphenols – compounds in plant foods that have anti-inflammatory and antioxidant effects.

Bone broths naturally have the most protein (which supports immune health) of all the types of broth, but you can add protein-rich ingredients like tofu, tempeh, beans or lentils to a simple vegetable version. Tinned beans and lentils are ready cooked so are great for throwing in – they come with the added benefit of fibre, which nourishes beneficial gut bacteria.

Throwing in some greens like kale or cabbage will add immune-supporting vitamins like vitamin C. Cook them in the broth and you’ll catch any water-soluble nutrients that are usually lost when boiling vegetables. Or stir in some defrosted peas once your broth is ready.

Adding carbohydrates can increase the comfort factor too – they’re satisfying, soothing to eat and will give you energy. Grains like barley, bulgur and rice work well, or go for noodles, choosing buckwheat or wholegrain for extra fibre.

Finish with a swirl of olive oil and a handful of chopped herbs for extra polyphenol power.

Boost nutritional value by

✔ Adding greens for vitamin C

✔ Tossing in beans for protein and fibre

✔ Using wholegrain noodles for extra fibre

✔ Including herbs for antioxidant power

The bottom line on broths

Broths aren’t miracle cures, but they’re hydrating, comforting and can have solid nutritional value.

Whichever type of broth you choose when you’re ill, the most important thing is to make sure it’s the most nourishing blend of ingredients you can think of. Then, curl up with a bowl of it and get cosy.

After all, the positive impact comfort food like this can have on our mood is reason enough to tuck in.

Published January 2025

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