Yes, for modified fasts; no, strict fasting plans treat chicken broth as calories.
Broth feels gentle, salty, and easy on an empty stomach. The catch: it isn’t calorie-free. Whether a cup fits inside your fast comes down to your reason for fasting, the plan you follow, and the rules set by your doctor or faith tradition. This guide lays out where chicken broth fits for common fasting goals, what one cup actually contains, and smart ways to use it without derailing your results.
Broth Rules By Fasting Goal
Different fasts have different boundaries. A calorie-free window for time-restricted eating isn’t the same as a religious fast from dawn to sunset, or the “clear liquids” period before a procedure. Here’s a quick map so you can match your situation to the right rule set early on.
| Fasting Approach | Is Chicken Broth Allowed? | Why This Rule Exists |
|---|---|---|
| Time-Restricted Eating / Intermittent Fasting (strict zero-cal) | No during the fasting window | Well-known programs limit drinks to water, black coffee, or plain tea during the fast; broth contains calories and sodium. |
| Time-Restricted Eating (lenient, “minimal calories”) | Maybe, in small amounts | Some individuals sip a little low-calorie broth to get through tough hours; this still ends a strict fast but may be used as a crutch. |
| Bone-Broth-Style Diets | Yes during “broth days” | These plans include broth by design on fasting-mimic days alongside water, tea, or coffee. |
| Religious Day Fasts (e.g., Ramadan daylight hours) | No until sunset | Daylight fasting prohibits food and drink; soups and broths are common choices at night to rehydrate and refuel. |
| Fasting Before Blood Tests | No | Labs typically require water only so results aren’t skewed by nutrients or sodium. |
| Pre-Procedure “Clear Liquids” Period | Often yes until ~2 hours before | Guidance for anesthesia usually permits clear, fat-free broth up to a set cutoff; always follow the exact instruction on your paperwork. |
Eating Chicken Broth During A Fast Window: Rules By Goal
Time-restricted eating and classic intermittent fasting. Leading medical pages describe the fasting window as water and zero-calorie drinks only. That means plain water, black coffee, and unsweetened tea are in; calorie-containing liquids are out. Chicken broth breaks that strict fast, even if the cup looks light. See Johns Hopkins’ page on intermittent fasting drinks for the plain-language version of this rule, and Harvard Health’s overview that echoes the same limit on the fasting side of the clock (What to drink during a fast; Intermittent fasting basics).
Lenient windows and “minimal calories.” Some people permit a splash of milk in coffee or a few sips of broth to get through a rough morning. That’s a personal tweak, not standard guidance. It can still be a tool if a strict line keeps you from sticking with a schedule. Just label it honestly: once you add calories, the fast ends in the narrow sense of the word.
Bone-broth-style plans. Broth-centric protocols build broth into “fasting days.” The intent is a gentle calorie intake with fluid and electrolytes while avoiding solid meals. If you’re following one of those plans, broth fits, and the timing and amounts come from that program’s rules.
Religious day fasts. During daylight in Ramadan, no food or drink passes the lips, so broth waits until sunset. Nutrition groups that publish Ramadan guidance often suggest soup or meat-based broth at night because it’s light, hydrates, and brings salt back after long hours.
Medical fasting. These are special cases, and they aren’t all the same:
- Blood tests: “Water only” is the norm for 8–12 hours. Even a modest cup of broth adds calories and sodium, so skip it.
- Before anesthesia: Many hospitals allow clear liquids up to about 2 hours before arrival; clear, fat-free broth often counts as a clear liquid. Follow the exact handout you were given.
What’s In A Cup Of Chicken Broth?
Broth tastes light, yet it has measurable calories and a hefty dose of sodium. Generic nutrition datasets shaped by USDA sources place one cup near 15–20 calories with 1–3 grams of protein. Sodium varies a lot by brand and recipe. That means even a “light” mug ends a strict zero-cal window.
How Calories Affect A Strict Fast
During a no-calorie window, the goal is to avoid energy intake. Any calories—liquid or solid—shift the state you’re aiming for. Coffee and tea get a pass only when they’re plain because they bring negligible calories. Broth is different: the cup delivers amino acids and salt, and that moves you out of an energy-free period.
Why Sodium Matters Here
Chicken broth’s salt can feel refreshing if you’re low on electrolytes. That same salt can raise scale weight temporarily through water retention, which can confuse your read on progress the morning after a salty mug. It also matters for pre-procedure instructions where stomach contents and fluid volume are tightly controlled.
How To Use Broth Without Derailing Your Plan
You can still keep broth in the week with a bit of planning. These tactics align with common goals while keeping the rules clean.
During Eating Windows
- Start a meal with broth. It’s warm, savory, and low in calories, which can help you ease into a balanced plate.
- Pick reduced-sodium versions. Many “ready-to-serve” options list sodium well over 500 mg per cup; low-sodium lines drop that number sharply.
- Pair with protein. A cup on its own won’t carry you for long. Add chicken, tofu, or lentils during your eating period for staying power.
On Lenient Plans
- Set a cap. If you allow broth during tough hours, keep it to one small cup and treat that as the moment your fast ends.
- Schedule wisely. Place the cup near the hand-off to your eating window so your day still fits the plan.
For Religious Fasts
- Save broth for the evening. Many cultural menus open the night meal with soup or a meat-based stock to rehydrate before the rest of dinner.
For Medical Instructions
- Blood work rules: follow the lab form; it almost always says water only.
- Procedure rules: if your sheet lists “clear liquids,” a fat-free broth may be allowed until the cutoff time; do not guess.
Linked Guidance You Can Trust
Two helpful references to bookmark and show your care team if questions pop up:
- Johns Hopkins on fasting windows and permitted drinks — plain water, black coffee, and tea during the fast.
- Mayo Clinic clear liquid diet list — includes clear, fat-free broth when a clear-liquid plan is ordered.
Chicken Broth Nutrition Snapshot
Numbers below reflect common “ready-to-serve” chicken broth entries built from USDA-derived datasets. Brands vary widely; always check your label.
| 1 Cup (240–249 g) | Calories | Approx. Sodium |
|---|---|---|
| Regular Chicken Broth | ~15 kcal | ~900–925 mg |
| Reduced-Sodium Chicken Broth | ~17 kcal | ~550–560 mg |
| Homemade, Skimmed (varies) | ~20–40 kcal | Recipe-dependent |
Frequently Missed Details
“But It’s Only Fifteen Calories”
That cup can still end a zero-calorie period. If your goal depends on a clean fast, save broth for the eating side of the day. If your goal is hunger relief and plan adherence, a small cup near your window change may be a fair trade.
Salt Shock
A salty broth at night can bump morning scale weight through water retention. The fix is simple: choose reduced-sodium, and drink plain water alongside your bowl.
Protein Is Modest
Broth tastes savory, but a cup usually brings just 1–3 grams of protein. During your eating window, round out the meal with actual protein foods rather than leaning on broth alone.
Practical Broth Playbook
If Your Window Is Strict Zero-Cal
- Drink plain water, black coffee, or unsweetened tea during the fast.
- Put broth at the front of your eating window to ease into food.
If You Use A Lenient Window
- Limit to one small mug and call that the end of the fast.
- Shift the mug closer to the meal window to keep your schedule intact.
If You’re Following A Broth-Based Plan
- Follow the serving sizes and timing defined by that plan.
- Choose low-sodium cartons or make a batch and skim fat once chilled.
If You’re Fasting For Religious Reasons
- Skip all drinks during the daylight period and bring broth back at night.
- Pair soup with fruit, grains, and protein to rehydrate and refuel evenly.
If You Have Lab Work Or A Procedure
- Blood tests: water only unless your form says otherwise.
- Procedures: clear liquids often include fat-free broth until the cutoff; obey the exact handout from your hospital or clinic.
Label Smarts For Better Broth
Scan sodium first. Regular boxed broth commonly sits near 800–950 mg per cup; reduced-sodium lines can cut that in half. If you’re watching blood pressure or swelling, this swap matters.
Check serving size. Many cartons list 1 cup; some show 1 cup as 240 g, others as 249 g. The difference is tiny for calories, but sodium can swing with brand recipes.
Mind the add-ins. “Bone broth” labels may carry a slightly higher protein number per cup. That still isn’t a high-protein food; treat it as a savory beverage rather than a meal anchor.
Simple Homemade Method
For a lighter cup at home: simmer bones or a carcass with onion, celery, carrot, bay leaf, and peppercorns for several hours. Strain, chill, and skim fat. Salt at serving time so you control the number. The result: a clear broth that’s easier to tailor to your plan and taste.
When Broth Helps—and When It Hurts
Helps: gentle hydration, warmth, and a savory cue that can reduce cravings during the eating period. It can also be a handy starter before a balanced plate.
Hurts: it breaks a strict fast and can add a big sodium load if you grab a salty carton late at night.
The Bottom Line
If your fast demands zero calories, chicken broth waits for the eating window. If your plan allows small calories, a modest mug near the hand-off can be a workable tool. For religious fasts, broth belongs at night. For labs, skip it; for clear-liquid preps, follow the handout. When you do sip, pick reduced-sodium options and pair broth with real food during meals for better balance.