9 Foods High in Collagen

Collagen may be a big nutritional buzzword these days, but if you’ve ever had homemade chicken soup or Jell-O, there’s a good chance you’ve been consuming collagen for a while now. (Yep, there’s collagen in both bone broths and gelatin.)

What’s all the buzz about? It’s the fact that people are paying attention to it (and the supplement forms) because of collagen’s potential benefits to support skin, hair, and joint health. 

“Collagen is a protein-based structure mostly found in bone, skin, and cartilage of animal products. It’s made out of amino acids, which are the building blocks of protein,” says Monique Richard, RDN, an integrative and functional dietitian nutritionist and owner of Nutrition-In-Sight in Johnson City, Tennessee.

Your body naturally makes collagen — and you can eat foods that support that process, too.

“You want to consume a variety of foods that themselves contain collagen, as well as the amino acids from protein-rich foods, which build collagen you produce internally,” says Richard.

In addition, foods that contain vitamins and minerals, such as vitamin C, vitamin D, calcium, copper, and zinc, will help support this collagen-building process, too. (For example, vitamin C–rich strawberries and bell peppers are good for collagen production.)

When it comes to consuming dietary collagen, Richard prefers a food-first approach versus supplements. “If you can increase the amount of whole, fresh foods, including fruits, vegetables, and lean protein, you’ll build that collagen and support the collagen process from the inside out,” she says.

As for how much to eat, there’s no recommended dietary allowance (or RDA) for collagen in the diet like there are for other vitamins and nutrients (like vitamin C and zinc). However, the foods below contain collagen or support your body’s ability to create collagen:

1. Gelatin

2. Bone Broth

Whether from beef, chicken, pork, or fish, this type of broth is made by simmering the bones and skin of the animal, which releases collagen into the liquid. “Bone broth is a classic high-collagen food,” says Robin Foroutan, MD, RDN, an integrative and functional nutritionist in New York City.

Making it this way (or buying products that do) is the same concept, but somewhat different from the more standard boxed broth or stocks (typically found in soups and other recipes). Bone broth contains more protein and, when refrigerated, boasts some gelatinous globs. (That’s collagen.) Buy bone broth already prepared in boxes or bagged in the freezer section at the grocery store, or you can make homemade bone broth. Look for the words “bone broth” specifically on the front packaging of the product, which will differentiate it from traditional broth. 

3. Homemade (Non-Veg) Soups and Stews

While we’re on the topic of chicken, making a chicken soup using a chicken carcass and adding in fresh veggies and herbs will create a warming, collagen-packed soup. Same with stewing meat with the bone, says Wagner. So the next time you’re whipping up a one-pot or slow cooker meal, use meat on the bone to add collagen to your dish.

4. Whole, Small Fish

When it comes to some small fishes like sardines, smelt, or mackerel, you’re going to be eating the bones (they’re tiny) and the skin, both of which contain collagen, says Foroutan. Plus, by eating the bones, you’ll also get other skeleton-strengthening nutrients like calcium and vitamin D.

5. Salmon (With the Skin)

Just like eating little fishes with skin, you can also eat a salmon filet with skin, if you so choose, as long as the fish’s skin is properly cleaned and the scales completely removed, Richard says. “The skin of fish like salmon is a good source of protein, such as collagen, and omega 3-fatty acids,” she says.

6. Skin-On Chicken

Growing up, you may have been conditioned to take the skin off your chicken, since skin adds calories and fat to the meal. But if you’re looking to increase the amount of dietary collagen you’re eating, consider if skin-on poultry can fit into your eating plan. The skin provides another source of collagen, says Foroutan.

7. Drippings From a Whole, Roasted Chicken

Ever roasted a whole chicken in the oven? At the bottom of the pan is a collection of really tasty drippings. “If you put these in the fridge, you’ll see that the drippings gel up. That’s gelatin, and the gelatin is collagen. You can incorporate those drippings into your meals,” says Foroutan.

Use them to make sauces and gravy. “The easiest way to use it is to drizzle it right onto the chicken when you serve yourself, and keep those drippings when you’re storing leftovers,” she says. In addition, you can roast veggies in the same pan as the chicken, which will soak up all of those collagen-rich juices.

8. Organ Meats

Note, however, that organ meats tend to be high in saturated fat, so talk to your doctor if you’re concerned. And everyone should consume in moderation — around one to two servings per week, Foroutan suggests.

But note that the amount that is right for you depends on several factors, such as your individual health conditions, cultural traditions, and preferences, so if you eat organ meat regularly, it’s a good idea to connect with a registered dietitian for individualized recommendations, Richard says.

9. Pork Rinds

“Pork rinds are typically deep fried, so they can’t be considered a healthy food,” says Foroutan, who adds that these are not her choice for specifically boosting collagen levels in the body.

Still, if they are a preferred snack or are part of your family’s traditions, then there’s no reason to eliminate them completely, but assess how they fit into a balanced diet in terms of how much and how often you’re eating them, Richard says.

The Takeaway