Both mushroom broth and bone broth have become popular in recent years due to their purported health benefits. But is mushroom broth really as healthy as bone broth? Let’s take a closer look at the nutritional profiles and potential benefits of each.
Nutritional profile
The nutrient content of any broth depends largely on the ingredients used to make it. However, we can make some general comparisons between typical mushroom and bone broths:
| Nutrient | Mushroom broth | Bone broth |
|---|---|---|
| Protein | 2-5 grams per cup | 5-10 grams per cup |
| Calories | 15-30 per cup | 50-100 per cup |
| Vitamin D | None | Present if bones are from fatty fish like salmon |
| Calcium | 2-10% DV* | 5-15% DV* |
| Phosphorus | 2-5% DV* | 15-30% DV* |
| Potassium | 5-15% DV* | 5-10% DV* |
*DV = Daily Value, based on a 2,000 calorie diet
As you can see, bone broth generally provides more protein and calories than mushroom broth. It also contains more calcium and phosphorus, as the minerals are leached from the bones during cooking. Mushroom broth offers more potassium.
Potential health benefits
Joint health
One of the biggest claimed benefits of bone broth is improved joint health, thanks to compounds like glucosamine, chondroitin and collagen. The glucosamine and chondroitin are thought to support cartilage, while the collagen may help maintain connective tissue throughout the body.
There is some scientific evidence supporting the role of glucosamine and chondroitin for arthritis symptoms. However, the amounts obtained from bone broth are likely too low to have a meaningful effect.
Mushroom broth does not contain these compounds. Some mushrooms like reishi and cordyceps may have anti-inflammatory properties, but not enough research has been done on this effect.
Gut health
The collagen and gelatin found in bone broth may also benefit the gut lining and promote a healthy gut microbiome. Components like glutamine help maintain the mucosal layer of the gut and prevent permeability.
Mushroom broth offers prebiotics in the form of beta-glucans, which act as food for probiotics. Some research shows beta-glucans may increase the number of beneficial Bifidobacteria and Lactobacilli bacteria. So mushroom broth may provide some support for gut health.
Immune function
Bone broth provides immune-boosting amino acids like arginine, glutamine and cysteine. Active immune cells need these amino acids to proliferate and function.
Medicinal mushrooms like reishi, shiitake and cordyceps have strong immune-modulating effects. Compounds like polysaccharides, triterpenoids and beta-glucans can directly activate immune cells like natural killer cells, macrophages and neutrophils.
Both broths seem beneficial for immunity, but mushrooms may have a stronger effect.
Antioxidant status
Bone broth contains antioxidants like glutathione, carnosine and anserine. These help neutralize free radicals and reduce oxidative damage.
Mushroom broth also provides antioxidants in addition to anti-inflammatory compounds. Certain mushrooms have exceptionally high antioxidant activity, equivalent to that of some fruits and vegetables.
Both broths are antioxidant-rich and help fight oxidative stress.
Blood sugar regulation
Research shows the amino acids in bone broth may increase insulin sensitivity and improve blood sugar control. The collagen may also slow down carbohydrate absorption.
Mushrooms have antidiabetic effects as well. Compounds like polysaccharides and triterpenes can lower blood sugar by improving insulin sensitivity and secretion. Mushroom broth may therefore be especially beneficial for diabetics.
Weight loss
Some people use bone broth as part of a ketogenic or paleo diet to promote weight loss. The high protein content helps curb hunger and increase satiety compared to drinking only water.
Mushroom broth is not particularly high in protein. However, certain mushrooms contain beta-glucans that may increase feelings of fullness. Shiitake mushroom broth may be beneficial for weight loss.
Bioavailability
The nutritional content of broth is only beneficial if the compounds are actually bioavailable and usable by our bodies. Some minerals like calcium have low bioavailability in bone broth.
On the other hand, many of the polysaccharides and antioxidants in mushrooms have excellent bioavailability. beta-glucans and triterpenoids are particularly well-absorbed in the GI tract.
Possible downsides
Lead contamination
One concern with bone broth is the potential for lead contamination when bones are simmered for extended periods. Lead builds up in bones over time and can leach into the broth.
Mushroom broth does not present the same risk of heavy metal contamination.
Bacterial growth
Due to their rich nutrient content, both broths can support rapid bacterial growth if not properly stored. Always refrigerate broth after cooking and discard after 3-5 days to prevent foodborne illness.
Conclusion
Based on the nutritional profiles and health benefits outlined above, mushroom broth appears to be comparable to bone broth in many respects. Though it does not contain collagen or large amounts of glucosamine/chondroitin, it provides prebiotics, antioxidants and immune enhancers.
For joint and gut health specifically, bone broth may have an advantage. But mushroom broth offers unique benefits for immunity, blood sugar control and weight management.
Incorporating both types of broth into your diet can provide a diverse range of vitamins, minerals, antioxidants and bioactive compounds to support whole-body health.
Try alternating between mushroom and bone broths, combine them in recipes, or simply enjoy them both. As long as you make broths from quality ingredients and practice proper storage, both can be healthy additions to your routine.