Bone marrow food: Benefits, nutrition, sources, preparation

In the culinary world, bone marrow holds a distinguished place. Often referred to as the ‘butter of the gods,’ it brings a rich, umami taste to dishes while also packing a nutritional punch. 

However, beyond its culinary appeal, bone marrow carries profound health benefits that are still largely overlooked.

From supporting immune function to fortifying bone health, bone marrow is integral to holistic wellness. Yet, its incorporation into the everyday diet should be more prevalent, primarily due to a lack of knowledge about its nutrient composition and preparation methods.

This comprehensive guide will explore its nutrient profile, spotlight the health benefits, identify the best sources, and guide you through effective preparation techniques. 

Plus, we’ll address some common misconceptions and answer frequently asked questions about this nutritional powerhouse.

What is bone marrow?

As the name suggests, bone marrow is located inside the bones, acting as a vital site for producing new blood cells and storing energy in fat. 

From a culinary perspective, it is treasured for its rich, buttery flavor and unique, jelly-like texture when cooked.

Its incredible nutrient density arises from its fundamental function in the body, which requires a potent supply of essential vitamins, minerals, and fats.

The nutrient profile of bone marrow

The bone marrow’s nutritional value is impressive. It’s packed with healthy fats, proteins, vitamins and minerals.

  • Fats: The majority of the calorie content of bone marrow comes from monounsaturated fats, known for their heart-healthy properties. It also contains smaller amounts of polyunsaturated and saturated fats.
  • Proteins: Although not as protein-rich as muscle meat, bone marrow provides some amount of this macronutrient, contributing to its nutritional value.
  • Vitamins and minerals: It is a source of various vitamins and minerals, including Vitamin A, Vitamin K2, iron, zinc, selenium, and boron, each offering its unique health benefits.
  • Collagen: Collagen is a protein that provides structure to our skin, hair, and nails, playing a significant role in joint health [1]. It is abundant in the bone marrow.

With its power-packed nutritional profile, bone marrow offers more than just a unique flavor—it’s a healthful addition to any diet, providing essential nutrients in every bite. 

What does bone marrow taste like? 
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What does bone marrow taste like? 

It has a rich buttery flavor with a slightly sweet, subtly earthy, nutty undertone [2]. Its texture is smooth and creamy, similar to a soft custard, and it melts in your mouth, often described as a meaty version of butter.

You can enhance its flavor by pairing it with various ingredients. Simple seasonings like sea salt and black pepper can help highlight its rich flavor, while acidic components like a squeeze of lemon juice or a splash of good-quality vinegar can provide a nice contrast.

What are the health benefits of eating bone marrow food?

As we’ve established, bone marrow is nutritionally rich, filled with essential fats, vitamins, and minerals. However, the health implications of these nutrients make it stand out as a dietary addition. Let’s explore some of these remarkable health benefits.

1. Strengthens immune system

It plays a key role in our body’s immunity. As the primary site for blood cell production, we must create the cells our body uses to fight infections and diseases. 

Its vitamins and minerals, like vitamins A and K2, further enhance its immune-boosting properties.

2. Boosts bone and joint health

It is rich in calcium and phosphorus, two minerals vital for maintaining strong and healthy bones. 

Furthermore, the collagen and glycosaminoglycans it contains can help improve joint health, potentially reducing joint pain and inflammation.

3. Enhances digestive health

Bone marrow’s high collagen content helps repair the gut lining, making it particularly beneficial for individuals with leaky gut syndrome or other digestive conditions. 

Additionally, healthy fats can improve nutrient absorption, contributing to better digestive health overall.

4. Supports brain and nervous system function

The brain is the most cholesterol-rich organ in the body, and the cholesterol in bone marrow can support brain health and function. In addition, the monounsaturated fats in can provide the necessary fuel for the brain and help promote brain cell growth and function.

Why use bone marrow food for nutritional therapy?

Nutritional therapy plays a pivotal role in managing various health conditions, and it has emerged as an unsung hero in this arena. Its myriad nutrients can help mitigate certain health conditions and support overall wellness.

For immune disorders

Its immune-boosting properties can particularly benefit individuals with immune disorders. Bone marrow supports the immune system by supplying essential nutrients like vitamins A, K2 and adiponectin may help improve immune response [3].

For gut health

With its high collagen content, bone marrow can help repair the gut lining, potentially relieving conditions like leaky gut syndrome, irritable bowel syndrome or gluten intolerance [4]. The healthy fats it contains may also enhance nutrient absorption, promoting overall digestive health.

For neurological health

Given its beneficial fats and cholesterol richness, bone marrow can provide the necessary fuel for brain health. Its nutrient profile may aid in promoting brain cell growth and function, potentially benefiting individuals with neurological disorders.

For anemia

Bone marrow plays a crucial role in blood cell production, including the production of red blood cells. Its iron-rich composition can contribute to iron-deficiency anemia management, offering a potential nutritional boost for those with this condition [5].

For joint health

Rich in collagen and glycosaminoglycans, bone marrow can support joint health. These nutrients can relieve joint pain and inflammation, making it a valuable food for individuals with joint health issues.

In essence, bone marrow’s unique nutrient composition is a powerful player in nutritional therapy. By integrating this delicacy into our diets, we can harness its health-enhancing properties to support disease management and overall wellness. 

Different sources of bone marrow food

While bone marrow can be derived from various animals, the most common and nutritious sources are typically found in beef and veal. Each source has unique attributes, making them suitable for different culinary applications.

1. Beef marrow bones

Beef bone marrow is the most commonly consumed type [6]. It’s especially prized for its rich, hearty flavor and buttery texture. The marrow from beef bones is typically larger, making it easier to extract and cook. Nutritionally, it’s packed with beneficial monounsaturated fats, protein, vitamins, and minerals, making it a valuable addition to any meal.

2. Veal marrow bones

Veal bone marrow, derived from younger cattle, is another widely used source. It’s often tender, richer and milder in flavor than beef bone marrow, making it more appealing to some individuals [7]. Like beef bone marrow, it’s also rich in essential vitamins, minerals, and beneficial fats.

3. Other animal sources

Besides beef and veal, bone marrow can be sourced from other animals like lamb, pork, and game animals. Each source brings its unique flavor profile, with lamb marrow slightly sweeter and pork marrow offering a richer taste.

Selecting the righ source depends on your taste preferences and nutritional goals. 

How to prepare bone marrow food for optimum nutrition

The preparation process can significantly impact the nutrient availability of bone marrow. Below, we provide a step-by-step guide on preparing it to ensure you derive maximum nutritional benefits.

1. Choose the right bones

Start with choosing high-quality organic, grass-fed animals. These bones are likely to yield healthier and more nutrient-dense marrow. Look for thick bones that contain a lot of marrow, such as beef shank or femur bones.

2. Prep the bones

Before cooking, it’s advisable to soak the bones in cold, salted water for 12 to 24 hours. While optional, this step can help remove impurities and blood from the marrow. After soaking, rinse the bones thoroughly under cold running water.

3. Cook the bone marrow

There are multiple ways to cook bone marrow. Roasting is one of the most common methods. To roast, place the bones in a roasting pan, marrow side up, and cook in a preheated oven at 450°F (232°C) for 15-20 minutes. The marrow should be soft and slightly bubbling but not melted away.

Alternatively, you can boil or slow-cook it to make a nutrient-rich broth. This method is excellent for extracting maximum nutrients from the marrow and bones.

4. Serving suggestions

Roasted bone marrow can be served on its own, sprinkled with sea salt, or spread on toast. It also pairs well with a tangy salad to cut through its richness. The broth can be used as a base for soups or sauces or consumed on its own.

Preparing bone marrow at home is a straightforward process, and with a few tips and tricks, you can enjoy this nutritious food while reaping its many health benefits. 

How to incorporate bone marrow into your diet

While thi dish may be unfamiliar territory for some, incorporating it into your diet can be simple and tasty. Here are some suggestions for including this nutrient powerhouse in your meals.

1. Make a broth

One of the easiest ways to consume bone marrow is through bone broth. Simply simmer the bones in water with a splash of vinegar (which helps extract the nutrients) for 24 to 48 hours. The resulting broth can be used as a base for soups and stews or sipped on its own.

2. Roast it

Roasted bone marrow is a delectable treat. After roasting, the marrow can be scooped out and spread on toast, served with a side of vegetables, or used as a garnish for dishes like steak or roasted vegetables.

3. Use it as butter

Another creative way to consume it is by making bone marrow butter. Simply roast the marrow, scoop it out, and blend it with regular butter in a food processor. This flavorful butter can be used on toast, steaks, vegetables, or any dish that calls for butter.

4. Cook with ground meat dishes

Adding bone marrow to ground meat dishes can enhance their flavor and nutritional profile. It can be mixed with ground beef for burgers, meatballs, or meatloaf.

It is a versatile and nutrient-dense food that can easily be included in various dishes. With a bit of creativity, you can enjoy its health benefits while adding an extra layer of flavor to your meals. 

Common misconceptions about bone marrow food

Despite its numerous health benefits, bone marrow is often misunderstood. Below, we debunk some common misconceptions surrounding this nutritional powerhouse.

1. Eating bone marrow is unhealthy due to its fat content

Bone marrow is indeed high in fat, but it’s important to note that not all fats are created equal. The fats it contains are largely monounsaturated and saturated, which are necessary for the body to function properly. They provide energy, support cell growth, and aid in nutrient absorption.

Eating bone marrow is unhealthy due to its fat content
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2. Consuming bone marrow can lead to high cholesterol

Bone marrow does contain cholesterol, but dietary cholesterol has a minimal impact on blood cholesterol levels for most people. Instead, factors like trans fats and certain types of saturated fats play a more significant role in influencing blood cholesterol levels.

3. Bone marrow offers little nutritional value

On the contrary, bone marrow is incredibly nutrient-dense. It provides essential nutrients like vitamins A and K2, omega-3 and omega-6 fatty acids, iron, zinc, selenium, and more. It also contains collagen, which supports skin, joint, and gut health.

4. Preparing bone marrow is complicated

While the process may seem daunting, preparing bone marrow is quite straightforward. With a good quality source, some simple cooking techniques, and a bit of time, one can easily prepare and enjoy it at home.

5. Bone marrow is an exotic food, not suitable for regular consumption

This dish has been a staple in many traditional diets for centuries and is perfectly suitable for regular consumption. Given its rich nutrient profile, it can be a beneficial addition to a balanced diet.

Tips for buying bone marrow bones for consumption

Finding the right bone marrow bones is essential to reaping the full benefits of this nutrient-dense food. Here’s what you need to know when sourcing your bones:

1. Choose organic, grass-fed bones

Always opt for bones from organic, grass-fed animals whenever possible. These animals have been raised without antibiotics or hormones, which can reside in the bones and marrow. Moreover, grass-fed animals generally have healthier diets, producing richer marrow in essential nutrients.

2. Pick out the right size and type

When selecting bones, look for large ones with a significant amount of marrow. Beef or veal bones are excellent choices, specifically the femur or shank bones. You can ask your butcher to cut the bones lengthwise to make the marrow easier to access after cooking.

3. Buy from local butchers and farmers’ markets

You have several options for purchasing bone marrow bones. Local butchers and farmers’ markets are often great sources that can guide the best choices. Some grocery stores may carry marrow bones, usually in the freezer section.

4. Check out online suppliers

For added convenience, some online suppliers sell high-quality, grass-fed marrow bones. They ship directly to your home, making it easier to access quality sources, especially if you live in an area with limited options.

5. Store your bones properly

Once you’ve procured them, store them properly to maintain their freshness. Store raw bones in the freezer; they can last up to a year if stored correctly. If you’ve already roasted your bones, the marrow can be stored in the refrigerator and used within a week.

Knowing how and where to source your bone marrow bones ensures you start with the best possible ingredients, setting the stage for a nutrient-rich and delicious culinary experience.

Who should eat and not eat bone marrow food?

While bone marrow boasts a significant nutrient profile and can be a great addition to most diets, certain groups of people should particularly consider including or excluding it.

Who should EAT bone marrow?

  • People seeking nutrient-dense foods: Bone marrow is packed with vital nutrients like vitamins, minerals, essential fatty acids, and collagen, making it an excellent choice for those seeking nutrient-rich foods.
  • Individuals on specific diets: Bone marrow fits well into various dietary plans, including paleo and keto diets, where high-quality fats are key.
  • Those with digestive issues: Bone marrow is a source of collagen, which has been found to help seal the gut lining and improve gut health, making it suitable for those dealing with gut-related health issues.
  • Athletes and active individuals: The nutrients found in bone marrow, including protein and collagen, benefit muscle recovery and joint health.

Who should exercise CAUTION?

  • People with heart disease or high cholesterol: While bone marrow is healthy, it is high in saturated fat. Those with heart disease or high cholesterol should consume it in moderation and under the guidance of a healthcare provider.
  • Individuals with certain food allergies or intolerances: As with any new food, people should monitor their body’s response to bone marrow. They should stop consuming it and consult a healthcare provider if allergic reactions or intolerances occur.
  • Those on a low-fat diet: For those following a diet low in fats, bone marrow may not fit into their nutritional plan due to its high-fat content.

Closing thoughts

From being a powerhouse of essential vitamins and minerals to providing health-promoting fatty acids and collagen, bone marrow is a valuable addition to a balanced diet.

Whether you’re seeking to boost your nutrient intake, support your digestive health, or explore new culinary adventures, bone marrow offers potential benefits. 

However, as with any dietary changes, listen to your body and seek guidance from a healthcare provider, especially if you have specific health conditions.

Remember, healthy eating is not just about strict dietary limitations or depriving yourself of the foods you love. Instead, it’s about feeling great, having more energy, and improving your health, one delicious bite at a time.


Is bone marrow good for you to eat?

Yes, bone marrow is good to eat as it is a nutrient-dense food, providing essential fatty acids, vitamins, minerals, and collagen. However, like any food, it should be consumed as part of a balanced diet, and individuals with specific health conditions should consult their doctor before consuming it.

What happens to your body when you eat bone marrow?

Bone marrow is nutritious, containing essential fatty acids, vitamins, and collagen. But due to its high-fat content, it should be consumed in moderation, especially by those with heart disease or high cholesterol.

Can bone marrow cause high blood pressure?

Bone marrow is not known to cause high blood pressure when eaten in moderation as part of a balanced diet. If you have heart-related conditions, consult your healthcare provider before adding it to your diet.

Is bone marrow a protein or fat?

Bone marrow is rich in fat and protein, including collagen, which is good for skin, joint, and gut health. It’s a nutrient-dense food.


Photograph: composter-box/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.