Bone marrow nutrition facts and nutrients (2026)

What bone marrow is, and why traditional cultures valued it

Bone marrow is the soft tissue inside bones. In culinary terms, when people say “marrow”, they usually mean the rich, buttery marrow from long bones like femurs or marrow bones cut into rounds.

Traditional cultures understood that the most valuable parts of an animal were not always the lean muscle meat. Hunters and herders often prioritised fat, and marrow was a highly prized source of it. When you think about it, it makes sense. Fat provides steady energy, helps you absorb fat-soluble vitamins from your meal, and makes food satisfying.

Here’s the thing: marrow is not “just fat”. It is a living tissue with a distinct fatty acid profile and small amounts of micronutrients. Its real nutritional role is as a dense energy source that complements more micronutrient dense organs and mineral rich foods.

If you want a broader picture beyond the numbers, see our guide on bone marrow benefits.

Bone marrow nutrition facts: calories, macros, and what to expect

When people search “bone marrow nutrition”, they often expect something similar to liver nutrition. The reality is different. Marrow is calorie dense and fat dominant, with minimal protein and carbohydrate.

Calories and macros: marrow is an energy food

Most marrow nutrition facts will show very high calories per 100 g, driven almost entirely by fat. The exact numbers vary by species, cut, and preparation, but the pattern is consistent: marrow is mostly fat, with small amounts of protein and trace carbohydrate.

Consider this if you are keto or carnivore. Marrow can help you bring meals into a higher fat ratio without relying on ultra processed oils. For active people, it can be a useful way to add energy without increasing meal volume, which some find helpful when appetite is low.

Marrow nutrition facts per 100 g vs “per tablespoon”

A practical issue with marrow nutrition facts is that most labels and online charts use 100 g, which is a lot of marrow for many people. In real life, you might eat 1 to 2 tablespoons as a topping, stirred through mince, or melted into soup.

If you are tracking macros, it can help to think in household portions. A tablespoon of marrow is small, but still contributes meaningful calories because it is mostly fat. This is why marrow can feel so “satisfying” for its size, and also why a little goes a long way.

Why the numbers vary so much

Two people can roast “bone marrow” and end up with different nutrition facts. Some marrow renders heavily and leaves more fat in the pan. Some gets eaten with the drippings. Some comes from younger animals, while some comes from older animals with a different fat profile.

The practical takeaway is simple: use nutrition labels as a guide, then learn what portion size feels good for you. Most people do well starting small, because marrow is rich.

Bone marrow nutrients: what it contains (and what it does not)

Bone marrow nutrients are often discussed in a slightly mystical way online. It is better to be specific. Marrow provides fat, a mix of fatty acids, and modest amounts of micronutrients. It is not a replacement for organs like liver, heart, or kidney.

The main nutritional value of marrow: fats and fat-soluble context

From a nutritional standpoint, the value of marrow is strongly tied to its fat content. Dietary fat helps you absorb fat-soluble vitamins (A, D, E, K) from foods eaten alongside it. If your meal is very lean, adding marrow may help the meal feel more satisfying and may support normal hormone production by providing adequate energy and fat intake.

What most people overlook is that “marrow as a fat source” can be nutritionally strategic. If you are trying to avoid seed oils, marrow is a traditional option that fits nose to tail eating well.

Key micronutrients you may find in marrow

Marrow is not typically concentrated in vitamins and minerals the way liver is, but it can contribute small amounts of:

• Vitamin B12 (variable, generally not comparable to liver)
• Iron and zinc (trace amounts, more meaningful across a varied diet)
• Selenium (small contribution depending on the animal)
• Phosphorus (in small amounts)

If your goal is micronutrient density, marrow works best as a companion food. For example, you might pair marrow with steak and eggs, then include liver once or twice weekly, or use a liver supplement when fresh organ is not realistic. For context on why liver is often called a foundational organ food, see liver: the ultimate multivitamin?.

What marrow does not provide much of

Marrow is not a high protein food, so it will not meaningfully contribute to your protein target. It is also not a significant source of vitamin C, magnesium, or fibre, which is worth remembering if your diet is limited in plant foods and dairy.

The reality is that marrow’s nutritional value shines when it is part of a varied, nose to tail pattern, rather than being treated as a single “superfood”.

The “extras” people talk about: collagen factors, amino acids, and supportive compounds

If you have read about bone marrow online, you have probably seen it described as a source of collagen, glycine, and joint related compounds. There is a kernel of truth here, but it helps to separate what marrow is from what is often eaten alongside it.

Does marrow contain collagen?

Marrow is not the same thing as collagen rich connective tissue. Collagen is a structural protein found in skin, tendons, cartilage, and the gristly parts of slow cooked cuts. Marrow is a soft tissue inside bones and is primarily fat.

That said, meals that include marrow often include other nose to tail cuts too. Think shanks, oxtail, short ribs, or bone broth made with joints and knuckles. Those foods tend to be much more directly associated with collagen and gelatin intake than marrow itself.

What people mean by “collagen factors” in marrow

Even though marrow is fat dominant, it may contain small amounts of proteins and other constituents that are part of the broader animal matrix. You will sometimes see mentions of amino acids like glycine, and compounds that are commonly discussed in the context of connective tissues.

The honest framing is this: most of what we know about these compounds comes from studying them in isolation or in supplement form, rather than from robust research on roasted marrow as a food. Marrow can still be a meaningful part of a traditional diet, but it is worth keeping expectations realistic and focusing on the overall pattern.

If your goal is connective tissue support

A nose to tail approach gives you multiple levers:

• Protein from meat, fish, eggs, and dairy if tolerated, which contributes to maintenance of muscle mass
• Vitamin C from food, which contributes to normal collagen formation for the normal function of cartilage, bones, skin, and blood vessels
• Gelatinous cuts and slow cooking to bring more collagen rich components into meals
• Collagen peptides as a convenience option if you do not regularly eat those cuts

Marrow fits as the rich, fatty companion. It can make collagen rich meals taste better and feel more complete, which is sometimes what matters most for consistency.

Bone marrow, cholesterol, and saturated fat: how to think about it

“Is bone marrow high in cholesterol?” is one of the most common questions that comes up around marrow nutrition facts. Because marrow is a fatty animal food, it is reasonable to assume it contains cholesterol and a mix of saturated and unsaturated fats.

Rather than getting stuck on fear based headlines, it helps to zoom out and think about context: your overall dietary pattern, your personal tolerance for rich fats, and the amount you actually eat.

Marrow is rich, but portions are usually small

Most people do not eat 100 g of marrow every day. They eat a small amount as a topping or mixed through a meal. In that real world context, marrow can be one component of a balanced diet that also includes protein rich foods and micronutrient dense options like seafood and organs.

If you are monitoring blood lipids

If you have been advised to monitor blood lipids, or you are unsure how a higher fat diet suits you, it is sensible to keep portions modest and speak with a qualified healthcare professional. You can also consider how marrow fits alongside the rest of your fat sources. For example, some people feel better when they balance rich ruminant fats with oily fish, extra virgin olive oil, nuts, or other whole-food fats depending on dietary preference.

The ancestral view: fat as part of the whole animal

Traditional diets varied widely, but many shared one feature: they used the whole animal, including fats. In that context, marrow is not a modern “hack”. It is simply one of the ways humans historically obtained energy, especially when carbohydrate foods were seasonal or scarce.

Beef vs other bone marrow: does it change the nutritional value?

Searches like “beef bone marrow nutrition” and “chicken bone marrow nutrition” suggest people wonder whether different animals have meaningfully different marrow nutrients. They can, but the biggest difference is often practical rather than dramatic: how much marrow you can actually collect and eat.

Beef marrow: the classic choice

Beef marrow bones are large, easy to roast, and tend to yield that classic buttery texture. Nutritionally, beef marrow follows the general pattern: mostly fat, modest micronutrients, and a fatty acid profile influenced by the animal’s diet and living conditions.

Lamb, goat, and game marrow

Marrow from lamb, goat, or game animals is often enjoyed in traditional cuisines, and it can be a great option if it is what you have access to. Some people also prefer the flavour profile. From a nutrition perspective, the same principles apply: it is an energy dense fat source that works best alongside protein and micronutrient rich foods.

Poultry “marrow” and small bones

With poultry, the bones are smaller and the marrow is harder to harvest in meaningful quantities. You may still get some marrow in slow cooked dishes, but it usually contributes more to richness and mouthfeel than to a measurable nutrient intake.

A simple rule: prioritise quality and consistency

Rather than worrying about the perfect species, focus on what you can get regularly, and choose high welfare, well raised animals where possible. In practice, your consistency with a varied diet matters more than chasing minor differences in marrow nutrition facts between species.

How to eat bone marrow: cooking, portions, and pairing

Marrow is one of the easiest nose to tail foods to enjoy because it tastes indulgent. The biggest issue is usually portion control, not palatability.

Simple ways to cook marrow

Roasting is the classic method. You roast marrow bones until the marrow softens, then scoop it out and spread it on food. You can also add a small amount to soups and stews, where it melts into the broth and boosts richness.

If you are busy, ask your butcher to cut marrow bones into rounds. Keep a few in the freezer and roast as needed. It can be simpler than you think, especially if you already cook steak or slow cook meats.

Portion size: start small

Because marrow is rich, many people feel best with a small amount, especially at first. Think in terms of a few teaspoons to a tablespoon alongside a meal, rather than eating multiple bones in one sitting.

Now, when it comes to digestion, fat tolerance varies. If you are coming from a low fat diet, a large serving of marrow can be too much too soon. Building gradually is often the most comfortable approach.

Best pairings for marrow (nutritionally and practically)

Marrow pairs well with foods that balance its richness and improve the overall nutrient profile of the meal.

• Lean meat (venison, chicken breast, extra lean mince) to bring satiety without excessive fat
• Eggs for choline and additional fat-soluble nutrients
• Seafood (like oysters or sardines) for iodine, zinc, and omega-3 fats
• Fermented foods or a squeeze of lemon for flavour contrast and appetite support

If you are exploring a broader nose to tail approach, this overview may help: nose to tail explained.

Quality and sourcing: what most people overlook

Because marrow is mostly fat, quality matters. Fat stores more of what the animal was exposed to, so sourcing becomes more important than it might be for lean cuts.

What to look for when buying marrow bones

• Grass-fed, pasture-raised animals where possible
• Fresh smell and clean appearance (avoid sour odours)
• Proper handling: keep chilled, freeze if not using within 1 to 2 days
• Butcher transparency: origin, farm standards, and handling practices

Quality matters when choosing organ supplements. Carnicopia sources exclusively from organic EU cattle, with all products manufactured in HACCP-certified facilities and subject to routine microbiological testing for safety and potency.

Marrow and your overall “nutrient strategy”

Some people focus heavily on marrow and forget the rest of the nose to tail puzzle. Marrow is a brilliant add-on, but it is typically not the cornerstone. Most people do better when marrow is combined with nutrient dense organs (fresh or encapsulated), seafood, eggs, and mineral rich whole foods.

Storage, food safety, and common prep mistakes

Marrow is a fresh animal food, and like any fresh food it benefits from good handling. This matters for taste, and it also matters for safety.

How to store marrow bones at home

• Fridge: keep bones well wrapped and use quickly. Many people aim for 1 to 2 days.
• Freezer: marrow bones freeze well. If you buy in bulk, freezing is often the easiest way to stay consistent with nose to tail eating.
• Defrosting: defrost in the fridge, not on the counter, especially in warmer months.

Cook thoroughly, then serve hot

Most people eat marrow roasted until it is hot and soft. That approach is simple and tends to be reliable. If you are doing anything more adventurous, such as serving marrow rare, it becomes even more important to trust your sourcing and hygiene, and it may not be appropriate for everyone.

Common mistakes that affect digestion and enjoyment

• Eating too much too soon: marrow is rich, and large servings can be uncomfortable if you are not used to higher fat meals.
• Not salting enough: marrow’s flavour improves with salt and a little acidity, which is why people often pair it with lemon, parsley, or pickles.
• Overheating until it fully renders: some people prefer marrow when it is soft but still holds shape. If it renders completely, you may lose some of it into the tray.

Who should be extra cautious

If you are pregnant, immunocompromised, or managing a medical condition that affects digestion or fat absorption, it is sensible to be extra cautious with food safety and rich foods. A qualified healthcare professional can help you make appropriate choices for your situation.

Bone marrow vs supplements: where capsules can fit

Fresh marrow is a food experience. You roast it, scoop it, and it changes the feel of a meal. Supplements are different: they are about convenience and consistency when your schedule does not allow regular butchery trips or cooking.

When a bone marrow supplement may make sense

If you travel, dislike the texture, or simply cannot access high quality marrow bones reliably, a supplement can be a practical option. You might also prefer capsules if you want to include marrow as part of a broader nose to tail routine without adding extra calories from a large serving of fat.

You can learn more in our guide to bone marrow supplements.

Where Carnicopia fits

For those who prefer convenience without compromising on quality, Carnicopia's desiccated organ capsules provide the same nutrients as fresh organs in an easy-to-take form.

If your bigger goal is to build a consistent nose to tail routine, browsing a curated collection can help you stay organised. You can explore nose to tail supplements and beef organ supplements to see what fits your current diet.

A quick note on collagen and “marrow for joints”

People often connect marrow with connective tissue support. While marrow itself is mostly fat, nose to tail eating often includes collagen rich foods (tendons, skin, slow cooked meats) alongside marrow. If you do not regularly eat those cuts, a collagen peptide powder can be an easy way to fill that gap. If relevant, you can browse collagen options.

Frequently Asked Questions

Is bone marrow healthy?

Bone marrow can be a nutritious addition to a whole-food diet, especially if you do well with higher fat meals. It is calorie dense and rich in fats, which can help with satiety and energy intake. Its micronutrients are more modest than organs like liver, so it works best as a complementary food rather than your main nutrient source. If you have specific medical concerns (for example, fat malabsorption or issues managing blood lipids), it is sensible to speak with a healthcare professional before increasing rich fats.

What are bone marrow nutrition facts in simple terms?

Simple marrow nutrition facts look like this: high calories, mostly fat, little protein, and essentially no carbohydrate. It contributes small amounts of vitamins and minerals, but it is not comparable to liver for micronutrient density. Think of marrow as an ancestral “energy food” that makes meals more satisfying, especially when paired with lean meat or eggs. Portion size matters because it is easy to overdo if you are not used to rich fats.

Which bone marrow nutrients are most notable?

The most notable “nutrients” in marrow are its fats and fatty acids. It can also provide small amounts of nutrients like vitamin B12, iron, zinc, selenium, and phosphorus, though levels vary and are usually not high enough to rely on alone. From a practical perspective, marrow’s value often comes from how it rounds out a meal, helping you maintain energy intake and absorb fat-soluble vitamins from the foods you eat alongside it.

Does bone marrow have collagen?

Marrow itself is not the same as collagen. Collagen is a protein found in connective tissues like skin, tendons, ligaments, and cartilage. Marrow is a soft tissue inside bones and is primarily fat. That said, people often eat marrow alongside collagen rich foods such as slow cooked shanks, oxtail, or bone broth, which may be why the two get linked. If you want more collagen in your diet, focus on gelatinous cuts or consider collagen peptides for convenience.

Is bone marrow good on keto or carnivore?

Bone marrow can fit very well into keto and carnivore styles of eating because it is almost entirely fat and contains no carbohydrate. It is an easy way to increase dietary fat if your meals are too lean or you feel hungry soon after eating. The main watch-out is tolerance. If you are transitioning from low fat eating, start with a small amount and increase slowly. Also remember that micronutrient density still matters, so include organs, seafood, and eggs too.

How often should you eat marrow?

There is no single ideal frequency. Many people enjoy marrow occasionally, such as once a week, or in small amounts a few times a week as a topping for lean meat. Because it is calorie dense, your overall energy needs should guide frequency. If your goal is more nose to tail variety, you could rotate marrow with other nutrient dense foods, such as liver or heart. If you use supplements, follow the label directions and consider starting low to assess tolerance.

Can bone marrow support skin or joints?

Bone marrow is mainly a source of fats, and adequate energy and fat intake support normal hormone function and healthy skin barrier function. For joints and connective tissues, the more direct dietary pieces tend to be protein, vitamin C (from food), and collagen or gelatin from connective tissue rich cuts. Marrow can still be part of an overall ancestral approach that includes broth, slow cooked meats, and collagen rich foods, but it is not a standalone solution.

Is marrow safe to eat?

For most healthy adults, properly handled and thoroughly cooked marrow is considered safe as a food. Buy from a trusted butcher, keep it cold, and cook it until the marrow is hot and softened. As with any rich food, some people may experience digestive discomfort if they eat a large portion quickly. If you are pregnant, immunocompromised, or have specific health concerns, check with a qualified healthcare professional about food safety and dietary changes.

What is the difference between marrow and bone broth nutritionally?

Marrow is mostly fat and calories. Bone broth, especially when made with joints, knuckles, and connective tissue, is typically lower in calories and contains more gelatin and collagen derived proteins (though amounts vary widely based on recipe). Many people find the two complement each other well: marrow adds richness and satiety, while broth can be a lighter way to include collagen rich components. Using both is a classic nose to tail approach.

Are bone marrow supplements the same as eating marrow?

They are similar in the sense that they come from the same tissue, but the experience and “macros” can differ. Eating roasted marrow usually means a meaningful amount of fat and calories in one go. Capsules tend to deliver smaller, more consistent amounts without changing the calorie content of your meal much. If you are curious about options and how to use them sensibly, read our guide on bone marrow supplements.

Is bone marrow bad for you?

Bone marrow is not automatically “good” or “bad”. It is a rich, calorie dense food, so how it suits you depends on your goals, your digestion, and the rest of your diet. If you struggle with very fatty meals, have been advised to manage calorie intake, or are monitoring blood lipids, you may do better with smaller portions and less frequent use. For many people, using marrow occasionally, and pairing it with protein rich and micronutrient dense foods, is a balanced way to enjoy it.

Is bone marrow high in cholesterol?

Bone marrow is a fatty animal food, so it is likely to contain cholesterol as well as a mix of saturated and unsaturated fats. In practice, your total dietary pattern and portion size tend to matter more than a single ingredient. If you have been advised to monitor cholesterol or other blood lipids, speak with a qualified healthcare professional and consider keeping rich foods like marrow as a smaller, occasional part of meals.