Is it time to swap your morning coffee for a cup of steaming hot bone broth?

According to certain social media influencers, swapping your morning mug of java for a cup of high-protein broth not only scratches the hot beverage itch, it provides morning energy without the jittery aftermath of caffeine.

Some even claim that bone broth gives them clear skin, better digestion, and more.

Trying this for yourself comes with very little risk, too.

“The consumption of bone broth is generally considered safe for most people, and it can be a healthy addition to your diet when consumed in moderation,” Kristin Draayer, MS, RD, a registered dietitian, certified intuitive eating counselor, and certified personal trainer, told Health.

Here’s why you may want to add bone broth to your morning routine and whether you should swap it for coffee entirely.

More Evidence Is Needed for Bone Broth Benefits

Bone broth has long captured attention (much of it in alternative health circles) for all sorts of potential benefits, such as easing joint pain, supporting gut health, and even reducing or preventing wrinkles.

However, according to Draayer, “The scientific evidence backing these claims is not robust.”

Most studies on bone broth effects have been conducted on animals, not humans, so more research is needed for clinical certainty.

A 2021 mice study, for example, indicated that bone broth could reverse damage from ulcerative colitis.1 Earlier studies on bone broth’s anti-inflammatory action (such as one from 2015 on respiratory health) have also used mice, not people.2

In fact, very few bone broth studies have proven any links to human health.

Those that do may only paint part of the picture.

“Most studies focus on specific collagen types versus bone broth as a whole, and many bone broths on the market don’t specify the collagen type they contain,” Draayer told Health.

Still, this doesn’t mean that bone broth has no benefits.

“Bone broth is a good source of protein, an essential macronutrient,” Draayer pointed out. “While it’s not a complete protein, meaning it lacks some amino acids, it can still contribute to your daily protein intake.”

One cup of organic beef bone broth, for example, contains 9 grams of protein—18% of the Daily Value of 50 grams for someone eating 2,000 calories daily.3 Getting enough protein in the diet is associated with muscle growth, better weight management, and wound recovery, among other benefits.

Comparing Bone Broth to Coffee

While both can be served from a steaming mug, bone broth and coffee don’t really have a lot in common.

They certainly don’t have similar tastes, with coffee’s acidic, bitter flavor profile and bone broth’s savory, umami one. So swapping coffee for bone broth will come with some significant changes.

Nutritionally, the two drinks are also quite different. One cup of coffee contains around 2 calories per cup; the same amount of bone broth contains around 40 calories.4

Depending on how much you drink, bone broth could add caloric intake to your morning routine.

Then again, if you regularly stir cream, sugar, or syrups into your morning coffee, bone broth might actually cut down on calories, sugars, and fat.

“Drinking bone broth can be a better choice than coffee, especially if individuals tend to add a lot of sugar to their coffee, since drinking sugary beverages in the morning can cause energy crashes after consumption,” Wan Na Chun, MPH, RD, CPT, registered dietitian and owner of One Pot Wellness, told Health.

Sodium is another notable nutrient dissimilarity between the two drinks.

Though Draayer noted there’s technically no established limit for safe bone broth consumption, she encourages staying mindful as you drink. Bone broth can have nearly 350 milligrams, or 15% of the recommended daily limit of sodium, in each cup.3 Coffee, on the other hand, has very little sodium at 4.7 milligrams per cup.4

This could be a particular drawback for people with elevated risk of hypertension, heart disease, or kidney disease.

The primary nutritional difference between bone broth and coffee, though—the one that accounts for the social media hubbub—is protein.

Again, a typical cup of bone broth provides 9 grams of this macronutrient, while coffee supplies none.

According to Chun, bone broth fans are correct in claiming that the savory drink provides energy without jitters or a “crash” later on. Though bone broth doesn’t contain caffeine (so you won’t necessarily experience an immediate burst of pep), it may provide a steadier flow of energy throughout your morning.

Bone broth’s protein may come with more benefits you won’t get from coffee.

“The high protein content of bone broth can help keep you full and satisfied for longer, which has the benefits of reducing cravings for sweet foods that are associated with a low-protein breakfast,” Chun said.

Swapping Coffee for Bone Broth

Deciding whether to make the switch from a traditional brew to a cup of bone broth is up to you. But if coffee brings you joy, it may not be worth nixing it from your routine.

“Bone broth serves as an excellent option for those aiming to reduce caffeine,” Draayer said. “Yet, for avid coffee drinkers, there’s no pressure to quit—enjoy your brew as part of a balanced diet.”

According to Chun, there’s no harm in drinking both beverages, either altering them from day to day or consuming them together.

“Drinking a combination of the two beverages in the morning can help reduce the jitters associated with consuming coffee alone,” she said. “In my opinion, the benefits experienced with bone broth and coffee are complementary.”