Bone Marrow Nutrition and Delicious Recipes

Beef bone marrow is the gelatinous and fatty filling found inside the large beef bones. It is frequently used in French and Vietnamese cuisines and tastes delicious. The marrow can be cooked in many ways. You can roast it and use it as a spread, and it can also be added to stews or sauces to enhance the flavors. In many countries it is savored as a delicacy, but Americans think it is a byproduct and do not eat it frequently. 

Bone Marrow Nutrition

bone marrow nutrition

1.       Calories

Beef bone marrow is rich in calories. One serving of ½ ounce bone marrow provides 125.59 calories. It is usually served as a garnish or spread with other meals and is rarely eaten on its own. When calculating the total amount of calories of any dish containing bone marrow, do not forget to add the calories of other ingredients.

2.       Protein

Bone marrow contains negligible proteins. Half ounce serving of it contains only 0.04 grams of protein. This is a very minute fraction comparing to the daily protein requirement. Ideally 50 – 175 grams of protein is recommended for adults on a diet that contains 2000 calories.

3.       Nutrients

The fact about bone marrow nutrition is that it contains very few nutrients. One serving of ½ ounce contains 6.31 mg of calcium which is equal to 1% of the daily calcium requirement. Calcium is essential for strong bones and teeth and plays an important role in regulating muscle movements and blood pressure.

4.       Fats and Essential Fatty Acids

One serving of beef bone marrow contains 6.79 grams of unsaturated fats. It does not contain any saturated or trans fats. Most of the fats are unsaturated fats which help to reduce cholesterol level. One serving of bone marrow provides 10% of daily fat intake. But you should be aware that no more than 20-30% of calories should come from fats.

Besides, bone marrow is rich in omega-3 fatty acids which are very good for brain activity, and it also contains glycine which is an important amino acid and helps to repair the damaged cells.

Heath Benefits of Eating Bone Marrow

1.       Rebuilding the Body

The benefits of bone marrow nutrition are mainly due to the presence of myeloid and lymphoid stem cells which are responsible to produce red cells and white blood cells. Therefore, consuming bone marrow can help with the repair and maintenance of the body at a cellular level. 

2.       Improving Digestion Problems

Bone marrow broth is well tolerated by patients having intestinal disorders. It can be helpful for patients of inflammatory bowel disorders like IBS, celiac disease, leaky gut syndrome and gluten intolerance. It has a high content of collagen which soothes the intestinal lining and replenishes and repairs the damaged areas. 

3.       Fighting Cancer

In a scientific experiment, calf marrow was given to children suffering from leukemia to boost their blood cell production. Some of them showed marked improvement and many showed an improvement in energy levels. Certain compounds known as alkylglycerols (AKGs) were isolated from the marrow, which are responsible to stimulate blood cell production and can help cancer patients.

Delicious Bone Marrow Recipes

To avail all the benefits of bone marrow nutrition, you can cook it in following ways.

1.       Roasted Bone Marrow

roasted marrow


  • Marrow bones
  • Coarse sea salt


  • Soak the bones in two cups of cold water and add two tablespoons of coarse salt in it. Put them in the fridge for 24 hours and keep changing the water after every four to six hours. This way all the blood will get removed from the marrow.
  • Heat the oven to 450 degrees Fahrenheit.
  • Put the bones in a roasting pan and roast for fifteen to twenty minutes. To check if they are ready, insert a skewer in the marrow. The skewer should get in smoothly if bone marrows are ready to serve.

2.       New York’s Finest Bone Marrow

new yorks finest marrow


  • 3 to 4 inches long marrow bones, 10-12
  • 2 shallots, finely chopped
  • 1 cup parsley, roughly chopped
  • 2 tablespoons of capers
  • Coarse sea salt
  • 2 teaspoons of lemon juice
  • 2 tablespoons of olive oil
  • 4 slices of thick toasted bread


  • Preheat the oven and put bones in a roasting pan. Put them in the oven for twenty minutes or till the marrow is done.
  • Mix shallots, parsley and capers in a bowl. Drizzle olive oil and lemon juice and mix well.
  • To serve, scoop out the marrow and spread it on toasts; add some salt for taste. Garnish with the salad and serve.

3.       Bone Marrow Butter


  • 6-8 pieces of bone morrow, around 2 inch long
  • ½ cup softened butter
  • Pinch of sea salt
  • ¼ teaspoon finely chopped parsley
  • ¼ teaspoon dried rosemary


  • Preheat the oven and place the bones on a baking tray lined with parchment paper. Roast them for fifteen minutes.
  • When the bones are done, take them out from oven and let the bones cool.
  • Scoop out the marrow and mix with all the ingredients. Blend all in a food processor. You can add more seasoning if you prefer.
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