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Bone marrow (boiled) Calories
Rich in fat and collagen, boiled bone marrow
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bone marrow (boiled) (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, 24.3 g of fat and 0 g of fiber. Its 0.2 µg of B12 covers 9% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bone marrow (boiled) Nutrition Facts
Selected: 1 piece (medium) · 30 g
231
KCAL / 30G
Carbs
0g
· 0% DV
Protein
2.1g
· 4% DV
Fat
24.3g
· 31% 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%
Bone marrow (boiled) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 24.3 g | 31% |
| Saturated fat | 10.2 g | 51% |
| Trans fat | 0.3 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 Bone marrow (boiled)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 231 kcal |
| 1 tablespoon (medium) | 12 g | 92 kcal |
| 1 piece (small) | 15 g | 116 kcal |
| 1 tablespoon (large) | 20 g | 154 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 Bone marrow (boiled)
What does boiled bone marrow taste like?
Boiled bone marrow tastes rich, savory and mildly meaty, with a soft, almost buttery texture. Its flavor is usually gentler than roasted marrow, and a little salt, pepper or an acidic garnish can balance its richness.
How do you eat boiled bone marrow?
Scoop the soft marrow out of boiled bone marrow with a small spoon, or spread it on toast. You can also stir it into soup, rice or vegetables; check carefully for small bone fragments before serving.
How is boiled bone marrow different from bone broth?
Boiled bone marrow is the soft tissue inside the bone, while bone broth is a liquid made by simmering bones and connective tissue in water. Broth may contain gelatin from collagen, but it is not simply melted marrow.
How do you cook bone marrow without it falling out of the bone?
Simmer bone marrow gently rather than boiling it vigorously. A hard boil can break up the marrow and make it slip from the bone; check it as it cooks and lift the pieces out carefully when tender.
Does boiled bone marrow contain collagen?
Boiled bone marrow can come with collagen from connective tissue around the bone, but marrow itself is mainly fatty tissue. Eating it is not the same as taking a collagen supplement, and it has not been shown to treat joint problems.
Can you freeze boiled bone marrow?
Yes, boiled bone marrow can be frozen. Let it cool, transfer it to an airtight freezer-safe container, and thaw it in the refrigerator. Reheat it thoroughly and avoid thawing and refreezing the same portion.
How long does boiled bone marrow last in the fridge?
Boiled bone marrow keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it has been left at room temperature for an extended period.
Is boiled bone marrow high in cholesterol?
Boiled bone marrow is very high in fat, so frequent large portions may make it harder to manage blood lipids. If you have high cholesterol or a related condition, ask your doctor or dietitian how it fits your diet.
Can you give boiled bone marrow to a dog?
Do not give a dog the cooked bone from boiled bone marrow, because cooked bones can splinter and cause choking or internal injury. The marrow is also very fatty and may upset a dog’s stomach, so check with a veterinarian before offering any.
Is boiled bone marrow safe for babies?
Boiled bone marrow should never be served to a baby still attached to the bone, which can pose a choking risk. For a baby already eating solids, offer only a small amount of smooth marrow, with close adult supervision.
Bone marrow (boiled) Vitamins & Minerals
Vitamins
B12
0.21µg · 9% DV
B5
0.09mg · 2% DV
Biotin
0.3µg · 1% DV
B2
0.01mg · 1% DV
Minerals
Phosphorus
18mg · 3% DV
Zinc
0.18mg · 2% DV
Sodium
24mg · 1% DV
Copper
0.01mg · 1% DV
Potassium ⭐
6mg · 0% DV
Bone marrow (boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bone marrow (boiled)
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 Bone marrow (boiled)?
Bone marrow (boiled) is the soft tissue inside a bone, gently cooked in water until it can be scooped out. It appears in cooking traditions around the world, often as part of broth or soup, though it can also be served on its own. Warm marrow has a rich, buttery flavour and a soft, almost spreadable texture; some people enjoy it on toast, while others stir it into a hearty broth.
It is very high in fat, with 81 g per 100 g, so a small portion brings plenty of richness. Serve it alongside vegetables or a lighter soup to balance the meal.
How Nutritious Is Bone marrow (boiled)?
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 Bone marrow (boiled) Processed?
NOVA 2
Minimally Processed
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 Bone marrow (boiled) Contain Allergens?
No known major allergens
Which Diets Is Bone marrow (boiled) 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
Bone marrow (boiled) Fat Profile
SATURATED
10.2g
MONOUNSATURATED
12.3g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.