Whether or not soup broth is keto-friendly depends on the ingredients. Many store-bought broths contain added sugars and starchy thickeners which make them unsuitable for a ketogenic diet. However, homemade broth made from meat, bones, and low-carb vegetables can be a great keto-friendly option.
What Makes a Broth Keto?
To be keto-friendly, a broth should have minimal carbohydrates. Keto diets typically limit carbs to 20-50 grams per day. Some of the things to look out for in store-bought broths are:
- Added sugars like sucrose, dextrose, maltodextrin etc.
- Starchy thickeners like wheat flour or cornstarch
- Legumes like beans or lentils which are higher in carbs
- Starchy vegetables like potatoes, sweet potatoes, or carrots
Homemade broth made from meat, bones, and low-carb veggies like celery, onion, garlic etc. will be naturally low in carbs. Herbs and spices can also be used to add flavor.
Carb Counts in Different Broths
The carb content can vary greatly between different types and brands of store-bought broth. Here are some approximate carb counts for 1 cup serving:
| Broth Type | Total Carbs |
|---|---|
| Chicken bone broth | 2-5 grams |
| Beef bone broth | 0-3 grams |
| Vegetable broth | 5-10 grams |
| Bean or lentil broth | 15-25 grams |
As you can see, animal-based bone broths tend to be lowest in carbs while vegetable and legume broths are higher due to natural sugars and starches. Always check the nutrition label to account for added ingredients.
Tips for Finding Keto-Friendly Broth
- Make your own bone broth at home from meat/bones and low-carb aromatics.
- Look for “no-added sugar” on label of store-bought broth.
- Avoid broths containing flour, cornstarch, wheat or other thickeners.
- Look for broth with less than 5g net carbs per serving.
- Stick to meat-based bone broths and limit vegetable broth.
- Sodium content is high in most broths – consume in moderation if limiting salt.
Is Soup Broth Considered a “Free Food”?
While broth is relatively low in calories and carbs compared to other foods, it cannot be considered a “free food” you can consume in unlimited quantities on keto. Some reasons why:
- Broths can contain a fair amount of sodium, between 500-900mg per cup.
- Some store-bought broths still have 2-5g carbs per serving.
- The ingredients and carb counts can vary greatly between different brands.
- Vegetable broths are higher in naturally-occurring sugars and carbs than bone broth.
To stay in ketosis, broth intake should be limited to 1-2 cups per day and accounted for in your daily carb limit. Broth can help you meet your fluid and electrolyte needs but isn’t a free food you can have in unlimited amounts.
Keto-Friendly Uses for Broth
Here are some ways you can incorporate broth into a keto diet:
- Sipping broth as a snack or beverage – Salty broth can help replenish electrolytes.
- Cooking grains or beans – Substitute broth for some of the cooking water.
- Braising and stewing meat – Add flavor while limiting extra fat or liquids.
- Making soup – Thin out creamy soups or make broth-based soups.
- Cooking vegetables – Saute or boil veggies in broth instead of oil or water.
- Making gravy or sauce – Use broth to deglaze pans for rich base.
Conclusion
Broth can be a healthy addition to a keto diet if you pay attention to the ingredient label and account for the carbs. Stick to meat-based bone broths and limit vegetable broths and legume broths. Homemade broth gives you the most control over carb count. While broth is low-carb, it cannot be consumed in unlimited amounts. Use broth to add flavor and moisture to keto cooking while staying within your macros.