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Bone marrow, as a food, is the soft fatty tissue inside animal bones, most often the leg bones of beef cattle that are roasted and scooped onto toast. The honest answer to “is bone marrow healthy” starts with a data gap: the USDA SR Legacy database has no entry for beef, veal, pork or lamb marrow. Its only marrow entry is raw caribou bone marrow from Alaska Native foods data, and it shows a food that is mostly fat, about 786 calories per 100 grams, with a small amount of protein and iron. That makes marrow a rich, calorie-dense food to enjoy in small portions rather than a nutrient powerhouse, and several values people ask about, such as cholesterol and saturated fat, are simply not in the USDA entry. This guide covers what the data says, how roasted bone marrow is made, and who should be careful.
Peptide Labs does not sell bone marrow or marrow products. This article is general nutrition information about marrow as a food, not medical advice; the medical topic of human bone marrow is a separate subject.
Key Takeaways
- USDA SR Legacy has no beef bone marrow entry; the nearest entry is raw caribou bone marrow (FDC 169800).
- Per 100 grams the USDA entry lists 786 calories, 84.4 grams of fat and 6.7 grams of protein, so marrow is mostly fat.
- The caribou entry has no values for saturated fat, cholesterol, sodium or most vitamins, so those numbers are unknown in USDA data.
- Other animal fats in USDA data, such as beef suet and butter, are high in saturated fat; the Dietary Guidelines advise keeping saturated fat under 10 percent of calories.
- Organ meats and other animal foods are purine sources, so people with gout should ask their clinician about rich animal foods, marrow included.
Bone marrow nutrition: what USDA data shows and what is missing
Because there is no beef marrow entry, the table uses the caribou entry, clearly labeled as a different animal, next to two familiar animal fats and lean caribou meat for comparison. Values are per 100 grams because USDA gives no portion size for marrow; a 1-ounce (28 g) portion of the caribou marrow entry works out to about 220 calories and 23.6 grams of fat. “Not listed” means USDA has no value, not that the amount is zero.
| Per 100 g (USDA FDC ID) | Caribou bone marrow, raw (169800) | Beef suet, raw (170193) | Butter, salted (173410) | Caribou meat, raw (173853) |
|---|---|---|---|---|
| Calories | 786 | 854 | 717 | 127 |
| Total fat | 84.4 g | 94.0 g | 81.1 g | 3.4 g |
| Saturated fat | Not listed | 52.3 g | 51.4 g | 1.3 g |
| Cholesterol | Not listed | 68 mg | 215 mg | 83 mg |
| Protein | 6.7 g | 1.5 g | 0.9 g | 22.6 g |
| Iron | 4.5 mg | 0.17 mg | 0.02 mg | 4.7 mg |
| Phosphorus | 107 mg | 15 mg | 24 mg | 208 mg |
| Water | 7.4 g | 4.0 g | 16.2 g | 71.5 g |
Three points follow from the USDA figures. First, marrow sits with suet and butter as a fat-dense food: most of it by weight is fat and very little is water. Second, the caribou marrow entry lists more protein and iron than the rendered or dairy fats, but far less protein than lean meat, so it is not a protein food. Third, the missing values matter. Without a saturated fat or cholesterol figure for marrow in SR Legacy, any precise number you see quoted for beef marrow comes from somewhere other than this USDA database, and marrow from caribou and from beef cattle may not be identical. For other fats in our library, see beef tallow, lard, butter and our high-fat foods guide.
Roasted bone marrow: how it is prepared
Roasted bone marrow is a restaurant classic that is easy to make at home. Butchers sell marrow bones from the leg, usually cut either crosswise into short rounds or lengthwise into “canoes” that expose the marrow. Typical kitchen steps:
- Ask the butcher for marrow bones cut crosswise or lengthwise; canoe cuts are easier to scoop.
- Keep the bones refrigerated or frozen until cooking, and handle them like any raw beef, following the safe handling instructions printed on raw meat packages.
- Roast the bones cut side up in a hot oven until the marrow is soft, lightly browned and just starting to pull away from the bone. Overcooking melts much of it into the pan.
- Scoop the marrow onto toasted bread, season with salt, and pair it with something sharp, such as a parsley, shallot and lemon salad, to cut the richness.
The fat that renders into the pan is essentially beef fat and can be used like tallow. Marrow bones are also a common ingredient in stock; our bone broth guide covers that food separately, including how its nutrition differs from what labels sometimes suggest. For other beef cuts, see grass-fed beef and bison meat.
Is bone marrow healthy? Fat, calories and the cautions
Marrow is easiest to understand as a rich fat, not a health food. Several points are worth weighing:
- Calories: at about 786 calories per 100 grams in the USDA caribou entry, marrow is among the most calorie-dense foods you can eat, close to butter and suet. Our high-calorie foods guide puts that in context.
- Saturated fat: USDA has no saturated fat value for marrow, but the animal fats it resembles, suet and butter, are about half saturated fat by weight in USDA data. The Dietary Guidelines for Americans advise keeping saturated fat below 10 percent of calories starting at age 2.
- Cholesterol: the caribou marrow entry has no cholesterol value. Our foods high in cholesterol guide lists the animal foods with measured values.
- Purines: SR Legacy contains no purine data. A 2014 analysis of 270 foods in Biological and Pharmaceutical Bulletin found purine-rich foods are mostly animal meats, fish and organs; marrow was not among the foods we could confirm. People with gout should ask their clinician and can read our foods high in purines and gout diet guides.
- No proven special effects: we found no primary evidence that eating marrow does anything for joints, skin or blood beyond supplying calories, fat and small amounts of minerals.
If you want a nutrient-dense animal food rather than a rich fat, organ meats such as liver supply far more vitamins per serving in USDA data, with their own cautions; see our chicken liver guide.
Marrow compared with other animal fats
In the kitchen, marrow behaves much like other solid animal fats: it is soft when warm, firm when cold, and carries a lot of flavor. Nutritionally the comparison is similar too. Per 100 grams in USDA data, the caribou marrow entry (786 calories) sits between salted butter (717 calories) and beef suet (854 calories). Butter adds sodium and vitamin A that the marrow entry does not list, while suet is almost pure fat with very little protein or iron. None of these is a reason to choose one over another for health; they are all foods to use in small amounts within an overall eating pattern your clinician or dietitian is comfortable with.
Frequently Asked Questions
Is bone marrow healthy?
It is mostly fat and very calorie dense. The USDA caribou marrow entry lists 786 calories and 84.4 grams of fat per 100 grams, with small amounts of protein and iron, and no values for saturated fat or cholesterol.
What does bone marrow nutrition look like for beef?
USDA SR Legacy has no beef bone marrow entry. The nearest entry, raw caribou bone marrow (FDC 169800), is a different animal, so use its numbers only as an approximation.
How is roasted bone marrow made?
Leg bones are cut crosswise or lengthwise, roasted cut side up in a hot oven until the marrow is soft and starts to bubble, then scooped onto toast with salt and a sharp herb salad.
Is bone marrow high in cholesterol?
USDA has no cholesterol value for bone marrow in SR Legacy. Other animal fats such as butter list measurable cholesterol, so ask your clinician if you have been told to watch it.
Does bone marrow contain purines?
USDA does not report purines. Research lists animal meats, fish and organs as purine-rich, so people with gout should check with their clinician.
Is roasted marrow the same as broth?
No. Roasted marrow is the fatty tissue itself, while broth is a liquid made by simmering bones, and the two have very different nutrition profiles.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Chicken Liver: Nutrition, Vitamin A and Safe Cooking, Bone Broth: Benefits, Nutrition, Collagen and Safety, Foods High in Cholesterol: USDA Table With % Daily Value.