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Beef Bone Marrow Calories
Very high in fat and energy, rich in vitamins and minerals, contains collagen and healthy fatty acids
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef Bone Marrow (30 g) has 231 calories. That works out to 770 calories per 100 g. It contains 0 g of carbs, 2.1 g of protein, 25.2 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef Bone Marrow Nutrition Facts
Selected: 1 piece (medium) · 30 g
231
KCAL / 30G
Carbs
0g
· 0% DV
Protein
2.1g
· 4% DV
Fat
25.2g
· 32% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 4% · Fat 96%
Beef Bone Marrow nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 25.2 g | 32% |
| Saturated fat | 10.8 g | 54% |
| Trans fat | 0.36 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Beef Bone Marrow?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 231 kcal |
| 1 tablespoon (medium) | 14 g | 108 kcal |
| 1 piece (small) | 15 g | 116 kcal |
| 1 tablespoon (large) | 20 g | 154 kcal |
| 1 serving (medium) | 30 g | 231 kcal |
| 1 piece (large) | 50 g | 385 kcal |
| 2 piece (double) | 60 g | 462 kcal |
| 100 g | 100 g | 770 kcal |
| 1 cup (medium) | 120 g | 924 kcal |
Calculated from 770 calories per 100 g.
Frequently Asked Questions About Beef Bone Marrow
How do you cook beef bone marrow?
Beef bone marrow is commonly roasted in the bone, with the cut side facing up, until soft and easy to scoop. Season it after cooking, or add salt and pepper before roasting. Keep an eye on it so the marrow does not melt away.
How do you eat beef bone marrow?
Beef bone marrow is scooped out of the cooked bone with a small spoon. Spread it on toast, or stir a little into a finished dish for richness; its concentrated, fatty texture means a small serving can go a long way.
What does beef bone marrow taste like?
Beef bone marrow tastes rich, savory, and mildly meaty, with a buttery texture. It is not strongly beef-flavored like a steak; salt, herbs, or something acidic such as lemon can balance its richness.
What bones are best for roasting beef bone marrow?
Beef marrow bones cut crosswise into short rounds are easy to roast and serve because the marrow is exposed at the cut surface. Ask a butcher for marrow bones prepared for roasting, with the marrow still inside.
Can you use beef bone marrow to make bone broth?
Yes, beef bone marrow can add richness to broth, though marrow bones alone do not make a strongly meaty stock. For more flavor, combine them with meaty bones and vegetables; roasting the bones first gives the broth a deeper, browned taste.
How can you tell when roasted beef bone marrow is done?
Roasted beef bone marrow is ready when it is soft, slightly puffed, and easy to scoop with a spoon. Take it out before the marrow melts completely and runs out of the bone.
Can beef bone marrow be frozen?
Yes, beef bone marrow can be frozen, either in the bone or after cooking. Seal it in a freezer-safe container, thaw it in the refrigerator, and avoid refreezing it once thawed.
How should you store leftover beef bone marrow?
Store cooked beef bone marrow in a covered container in the refrigerator and use it within a few days. Do not leave it sitting at room temperature for an extended period; reheat leftovers thoroughly before eating.
Is beef bone marrow healthy to eat?
Beef bone marrow provides nutrients, but it is also very rich in fat and energy. Treat it as a rich ingredient rather than a main portion, and use a modest amount to add flavor to a meal.
Can you eat beef bone marrow raw?
No, beef bone marrow should not be eaten raw. Raw animal products can carry harmful microorganisms, so cook the marrow thoroughly and serve it promptly.
Beef Bone Marrow Vitamins & Minerals
Vitamins
B12
0.51µg · 21% DV
B2
0.04mg · 3% DV
Vitamin E
0.45mg · 3% DV
B5
0.09mg · 2% DV
Minerals
Phosphorus
24mg · 3% DV
Zinc
0.18mg · 2% DV
Selenium
0.75µg · 1% DV
Sodium
24mg · 1% DV
Potassium ⭐
9mg · 0% DV
Beef Bone Marrow Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Bone Marrow
To burn the 231 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beef Bone Marrow?
Beef Bone Marrow is the soft, rich tissue found inside beef bones. It is commonly roasted in the bone and served as a spread, while the bones are also used to lend depth to stocks and soups. Once cooked, the marrow turns silky and spoonable, with a deep, savoury flavour.
In restaurants and home kitchens, it is often paired with toast, herbs, pickles or something acidic to balance its richness. It is exceptionally high in fat and energy, with 84 g of fat per 100 g, and contains little protein by comparison. A modest portion alongside vegetables or a crisp salad makes for a less heavy meal.
How Nutritious Is Beef Bone Marrow?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beef Bone Marrow Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Bone Marrow Contain Allergens?
No known major allergens
Which Diets Is Beef Bone Marrow Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Bone Marrow Fat Profile
SATURATED
10.8g
MONOUNSATURATED
12.3g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.