animal product
beef marrow bone.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
bone marrowbeef bones for marrowmarrow bonesnallios à moelle
SERVING
CALORIES
786
PROTEIN
7.0g
CARBS
0g
FAT
84g
FIBER
0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.50 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories786kcal—
Protein7.0g14%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat84g108%
Saturated fat35g175%
Trans fat0g—
Cholesterol100mg33%
Water7.0g—
MINERALS
Sodium100mg4%
Potassium15mg0%
Calcium10mg1%
Iron4.5mg25%
Magnesium5.0mg1%
Phosphorus100mg8%
Zinc1.2mg11%
Copper0.05mg6%
Manganese0.02mg1%
Selenium2.5µg5%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K0.50µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.02mg1%
Folate (B9)2.0µg1%
Vitamin B120.10µg4%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece300g
HEALTH BENEFITS
Why eat it.
- ✓Rich in collagen which supports skin and joint health
- ✓High in adiponectin which may help maintain insulin sensitivity
- ✓Provides essential minerals like iron and phosphorus
COOKING TIPS
In the kitchen.
- 1Soak bones in cold salted water for 12-24 hours to remove blood and impurities
- 2Roast at high heat (450°F/230°C) for 15-20 minutes until marrow is bubbling
- 3Use a long, thin spoon or 'marrow scoop' to extract the marrow after cooking
STORAGE
Keep it fresh.
- Store raw bones in the refrigerator for no more than 2-3 days
- Freeze bones in airtight, vacuum-sealed bags for up to 6 months
- Keep cooked marrow in a sealed container for up to 3 days
FAQ
Frequently asked questions.
How do I choose the best marrow bones?
Look for bones that are cut from the center of the femur (thigh bone). The marrow should be creamy white to pale pink, with no dark spots or dry patches.
What is the best way to prepare marrow bones?
Roasting is the most popular method. Season with salt and roast until the marrow is soft and slightly translucent.
Can I use marrow bones for bone broth?
Yes, marrow bones add incredible richness and healthy fats to broth, though they should be combined with joint bones for more gelatin.
What can I substitute for bone marrow?
High-quality grass-fed butter or tallow can provide a similar fatty richness in recipes, though the flavor profile is different.
Is bone marrow high in cholesterol?
Yes, bone marrow is high in fat and contains about 100mg of cholesterol per 100g, so it should be consumed in moderation.
Do I need to wash marrow bones before cooking?
It is highly recommended to soak them in salted water in the fridge for several hours to draw out blood, which results in a cleaner flavor and appearance.
What are common dishes that use marrow bones?
Common dishes include roasted marrow on toast, Osso Buco, and Vietnamese Pho.
How do I know when roasted marrow is done?
The marrow should be soft all the way through (test with a skewer) and just beginning to pull away from the bone, but not completely melted.
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