How Much Bone Broth Should You Have a Day?
One mug? Three? Is there such a thing as too much? A simple, sensible guide to how much bone broth to have each day, and how to fit it in.
In this guide
It's one of the first questions people ask once a pouch of bone broth lands in their kitchen. How much should I actually be having?
There's no official daily dose for bone broth, because it's a food rather than a medicine. But there is a sensible way to think about it, and it starts with what you're hoping to get from it.
The simple answer
For most people, one to two servings a day is a comfortable, practical amount. One serving is a single 10g tablespoon of powder stirred into 250–300ml of hot water, or into whatever you're cooking.
That's enough to make a real difference to your protein for the day without turning broth into a chore. Some people have more, especially if it's replacing other snacks, and that's fine too.
Think about protein, not just mugs
In the UK, the reference intake for protein is 0.75g per kilogram of body weight per day. That's around 45g for a woman and 56g for a man, based on average body weights. Some people, such as older adults and those who train hard, may need more.
One tablespoon of Pure Beef gives you 9.6g of protein. Two servings a day adds nearly 20g, which is a generous share of what many adults need, without cooking anything.
Research also suggests that spreading protein across the day, rather than saving most of it for dinner, is a smart way to eat. For a lot of us, breakfast and the afternoon are where protein goes missing. That's exactly where a mug of broth fits.
When to have it
There's no wrong time, but these are the moments our customers swear by:
- In your morning coffee. Stir Pure Beef into your usual cup for protein before the day gets going.
- Mid-afternoon. Swap the 4pm biscuit for a savoury mug.
- Before or after the gym. A warm, savoury alternative to another sweet shake.
- Evening. When you want something comforting after dinner that isn't a second dinner.
- In your cooking. Soups, stews, rice and sauces all count.
Can you have too much?
Bone broth is food, so the usual rules of a balanced diet apply. Think of it as a complement to eggs, meat, fish and pulses, rather than a replacement for them.
Keep an eye on salt if you're using a broth that has it added. UK guidance is no more than 6g of salt a day for adults, and it adds up quickly across stock cubes, bread and ready meals. That's one reason Pure Beef, Pure Chicken and Chicken + Veg have no salt added: you can have a second mug without thinking twice.
If you have a medical condition, are on a restricted diet or are pregnant, it's always worth a quick chat with your GP or a dietitian about any change to your routine.
A simple week to try
If you're new to broth, try this for a week and see how it fits:
- Days 1–3: one mug a day, at whatever time suits you.
- Days 4–7: add a second serving, either in your coffee or stirred into dinner.
Ask yourself at the end of the week: when did I actually reach for it? That's your answer to how much is right for you.
Questions people ask
How many servings are in a pouch?
Each 300g pouch of our human broths contains 30 servings of 10g.
Can I drink bone broth every day?
Yes. It's a food, and plenty of people have it daily as part of a varied diet.
Is it better hot or cold?
Hot water dissolves it best, but once it's mixed you can let it cool, or blend it into a smoothie.
The easiest place to start
Pure Beef is our highest-protein broth: 9.6g of protein in every tablespoon, a neutral flavour that disappears into coffee or cooking, and no salt added. Prefer something rich to sip on its own? Try Beef Marrow.
Sources & Further Reading
- British Nutrition Foundation: Protein
- Mamerow et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition
- Bauer et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). JAMDA
- NHS: Salt in your diet
