Bone marrow is a nutrient-dense food, often considered a delicacy in many cuisines around the world. It’s rich in various nutrients and has been part of the human diet for millennia. Here’s an overview of its nutritional profile per 100 grams:
- Calories: Bone marrow is calorie-dense, providing about 786 calories per 100 grams, mainly due to its high fat content.
- Fat: It contains about 84 grams of fat per 100 grams, with a mix of saturated and unsaturated fats. This includes beneficial monounsaturated fats and omega-3 fatty acids, which are known for their anti-inflammatory properties.
- Protein: Bone marrow has about 7 grams of protein per 100 grams. While not a high-protein source, it’s a complete protein, containing all essential amino acids.
- Vitamins and Minerals: Bone marrow is a good source of vitamin B12, iron, and phosphorus. It also contains smaller amounts of other nutrients, including zinc, selenium, and vitamins A, K2, and E. Vitamin B12 is crucial for nerve function and blood formation, while iron is essential for carrying oxygen in the blood.
- Collagen and Glycine: Bone marrow contains collagen, the protein that provides structure to skin, bones, and connective tissue. When cooked, collagen breaks down into gelatin, which can help support joint health. Glycine, an amino acid found in bone marrow (and the gelatin derived from it), supports the body’s production of glutathione, a key antioxidant, and can promote better sleep and gut health.
Bone marrow can be roasted, spread on toast, used to make broths, or added to soups and stews to enrich flavor and nutritional value. Given its nutritional profile, bone marrow can be a valuable addition to diets focusing on nutrient density and traditional foods.
Nutrition facts —