Is Beef Consommé Good for You? A Nutritionist Explains the Health Benefits

As a hearty and flavorful soup broth, beef consommé seems like the ultimate comfort food But is this tasty soup actually good for your health? Or is it just an indulgent treat packed with fat, calories and sodium that you’re better off avoiding?

As a nutritionist, I decided to take a closer look at the nutrition profile of beef consommé to determine if it deserves a place in a healthy diet I’ll also explain exactly how beef consommé differs from regular beef broth so you know when to use each one.

What is Beef Consommé?

Before analyzing its nutrition stats, let’s start with a quick refresher on what exactly beef consommé is.

Consommé is a type of clear soup made by clarifying and concentrating standard broth or stock. While regular beef broth contains bits of meat, fat and vegetables, consommé has a crystal clear appearance without any traces of solids.

To make beef consommé, ground meat and mirepoix vegetables are simmered to create a flavorful brown beef stock. Egg whites are whisked in, which help clarify the broth by attracting and trapping particulate matter when heated. The result is a polished, glistening soup with intense flavor.

Compared to beef broth, consommé takes more effort to prepare but yields a cleaner, richer tasting end result. It has a luxurious, mouth-coating texture from the high gelatin content extracted from beef bones during cooking.

Nutrition Profile – How Does Beef Consommé Stack Up?

Now let’s analyze the nutrition numbers to see if beef consommé should be on your regular rotation or just an occasional indulgence.

One cup of canned, condensed beef consommé contains:

• 70 calories
• 4.5g fat
• 390mg sodium
• 8g protein
• 2g carbs

Here is how those key nutrition stats for beef consommé compare to beef broth and other common soup bases:

• Calories Lower than chicken noodle soup, about the same as vegetable broth

• Fat: Less than chicken noodle soup and cream-based soups. Comparable to broth.

• Sodium: Higher than many broths and tomato soup. Canned version has added salt.

• Protein: Much higher than broths and tomato soup. Comparable to chicken noodle.

• Carbs/Sugar: Lower than almost all canned soups. Similar to plain broth.

As you can see, beef consommé is moderately low in calories, fat, carbs and sugar compared to other canned soup options. The higher sodium content is a drawback, but making your own from scratch allows you to control the saltiness.

Where beef consommé really shines is its high protein content. With 8g per cup, it provides 16% of the recommended daily value. The abundant protein comes from all the beefy goodness used to prepare the soup.

Potential Health Benefits of Beef Consommé

Based on its nutritional stats, here are some of the potential wellness benefits you can gain from enjoying beef consommé in moderation as part of an overall healthy diet:

• Muscle maintenance – The generous protein content helps preserve and build muscle mass. This makes consommé great for older adults concerned about muscle loss.

• Satiety – High protein foods help you feel fuller for longer after eating. A cup of consommé can curb hunger.

• Immune function – Zinc, vitamin A and selenium in beef support proper immune system function.

• Iron – Small amounts of iron help transport oxygen in the blood and prevent anemia.

• Hydration – The water content helps meet fluid needs and prevents dehydration.

• Collagen – Bone broths like consommé provide collagen, which promotes skin, hair, nail and joint health.

• Digestion – The collagen may also soothe the gut lining and support healthy digestion.

Potential Downsides to Consider

While beef consommé offers some benefits, there are a few potential downsides to keep in mind:

• Saturated fat – Like all beef products, consommé contains saturated fat and cholesterol, which should be limited for heart health. Choose lean beef cuts when making it.

• Sodium – Canned versions tend to be very high in sodium. Stick to homemade or low-sodium options if concerned about salt intake.

• Histamines – Some people report consommé causing digestive issues due to its higher histamine content. Those with sensitivities may want to avoid it.

• Allergies – Obviously those with beef allergies or on vegetarian diets should not consume beef consommés.

Overall, when enjoyed in moderation as part of an otherwise balanced diet, beef consommé can offer a nutritious way to get flavorful protein and hydration into your meals. Just be mindful of sodium content if buying pre-made.

How To Make Vegetarian “Beef” Consommé

For those avoiding beef for health or ethical reasons, it’s easy to make a plant-based version of this classic soup using umami-rich mushrooms like shiitakes, soy sauce and tomato paste for faux beef flavor.

Follow the same clarifying method but use mushrooms, onions, carrots, tomatoes and garlic as the base. Add soy sauce, miso paste or nutritional yeast to replicate the savory taste of beef without using any actual meat. Voila, vegetarian “beef” consommé!

Beef Consommé vs. Beef Broth

Now that you know the nutrition stats and health benefits of beef consommé, let’s compare it to regular beef broth so you know when to use each one in recipes. Here are the main differences:

Appearance: Beef broth contains veggies and meat. Consommé is crystal clear.

Flavor: Consommé is more concentrated and intense. Broth is milder.

Preparation: Broth is quicker. Consommé requires clarifying and straining.

Uses: Broth works better for braising meats or simmering veggies since it has more body. Consommé is best used as a classy soup.

Shelf life: Properly canned consommé lasts 1-2 years. Homemade broth only lasts 4-5 days.

For most everyday uses like making sauces or braising pot roasts, a quick stove-top beef broth is all you need. When you want to impress guests with a gourmet soup course, serve up a steaming bowl of luxe beef consommé showcasing its clarity and clean flavor.

The Bottom Line

Beef consommé delivers a tasty dose of protein, hydration and antioxidants for relatively low calories compared to other canned soups. The high sodium content is its Achilles’ heel, but homemade consommé allows you to control the salt.

Enjoy beef consommé in moderation as part of an overall balanced diet for its nutrition benefits. Or give vegetarian mushroom consommé a try for an equally hearty and healthy meatless meal.