Does beef tongue have a lot of calories?

November 26, 2025 •

4 min read

According to USDA data, a cooked 3.5-ounce (100g) serving of simmered beef tongue contains approximately 278 calories, a number heavily influenced by its relatively high fat content. This often leads to the question: Does beef tongue have a lot of calories compared to more common cuts of beef?

Quick Summary

Beef tongue is a nutrient-dense organ meat, and its calorie count is moderately high due to its significant fat content. The total caloric value varies based on preparation method and portion size, but it is not considered a lean protein.

Key Points

Calorie-Dense: Beef tongue has a moderately high calorie count, with around 278 kcal per 100g cooked portion, primarily due to its fat content.
High in Fat: With over 22 grams of fat per 100g, beef tongue is fattier than many common beef cuts, with a higher concentration of fat towards the back.
Rich in B12: It is an excellent source of vitamin B12, essential for nerve function and red blood cell production.
Source of Choline and Minerals: The meat is also high in choline, iron, and zinc, which support brain function, immunity, and overall health.
Balanced with Preparation: You can manage the caloric impact by boiling or simmering the tongue and trimming excess fat, avoiding high-fat cooking methods.
Moderation is Key: Due to its fat and cholesterol content, beef tongue should be enjoyed in moderation as part of a balanced diet.

Understanding the Nutritional Profile of Beef Tongue

While many people are accustomed to eating conventional muscle meats like steak and roasts, beef tongue (or lengua) falls into the category of offal, or organ meat. Its nutritional composition is distinct, and its calorie density is directly linked to its macro-nutrient profile. A typical 100g serving of cooked, simmered beef tongue contains around 19 grams of protein and over 22 grams of total fat, resulting in a calorie count of approximately 278 kcal. This makes it more calorically dense than many lean cuts of beef, where the primary source of calories is protein rather than fat. The specific caloric and fat content can also vary depending on which part of the tongue is consumed, as the posterior region is known to be fattier than the anterior.

The Fat Content Dictates Caloric Density

The primary reason for beef tongue's high caloric value is its fat content, which contributes up to 72% of its total calories. This fat profile includes a mix of fats. For instance, a 3-ounce serving contains about 6.9 grams of saturated fat and 8.6 grams of monounsaturated fat. High intake of saturated fat can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease, which is why moderation is key when consuming organ meats.

A Rich Source of Essential Nutrients

Despite its higher fat and calorie count, beef tongue is also a nutritional powerhouse. It is rich in several vitamins and minerals that are crucial for overall health.

Vitamin B12: A single 3-ounce serving can provide over 100% of the Daily Value for vitamin B12, which is vital for red blood cell production and nerve function.
Choline: This nutrient is essential for brain health and nerve communication. A 3-ounce serving supplies about 132 milligrams of choline.
Iron: Beef tongue is a good source of iron, a mineral necessary for transporting oxygen throughout the body.
Zinc: It provides a significant amount of zinc, which supports the immune system and aids in wound healing.
Complete Protein: As with other animal proteins, beef tongue contains all the essential amino acids required for muscle growth and repair.

Beef Tongue vs. Common Beef Cuts: A Nutritional Comparison

To put the caloric content of beef tongue into perspective, here is a comparison with other popular cuts of beef. Note that nutritional information can vary based on cooking method, marbling, and specific cut.


Beef Cut (per 100g)	Approx. Calories	Protein	Total Fat
Beef Tongue (cooked, simmered)	278 kcal	19 g	22 g
Beef Brisket, Whole (cooked)	703 kcal*	94 g*	33.5 g*
Beef Sirloin (cooked)	~190-250 kcal**	~25-30 g	~8-15 g
Beef Ribs (cooked)	350+ kcal	~25 g	~29 g

*Note: Brisket values are for 1 lb; approximate values are estimated for 100g to compare. **Sirloin values are general estimates and vary widely. As the table shows, beef tongue is higher in calories and fat than a typical lean sirloin cut, but not as high as fattier cuts like ribs or some brisket preparations.

Managing Calorie and Fat Intake with Beef Tongue

For those who enjoy the flavor and nutritional benefits of beef tongue but are mindful of their calorie or fat intake, preparation and portion control are critical. Simple cooking methods can help reduce overall fat content and calories.

Tips for Low-Calorie Preparation

Boiling or Simmering: This classic method helps render some of the fat out during the long cooking process. Afterward, peeling the thick, fatty outer skin removes a significant amount of fat.
Trimming: After boiling and peeling, you can trim off any remaining visible fat before slicing or shredding the meat. Trimming the fatty base of the tongue, where more fat is concentrated, is especially helpful.
Grilling: Grilling cooked tongue slices allows for some fat to drip away, similar to grilling other fatty cuts of meat.
Avoid Excess Added Fats: Steer clear of high-fat cooking methods like deep-frying and rich, creamy sauces. Instead, opt for lighter accompaniments like fresh salsas, citrus-based dressings, or a simple vinaigrette to add flavor without extra calories.

Conclusion

While beef tongue has a lot of calories relative to very lean cuts of muscle meat, it is a nutrient-dense food that can fit into a healthy diet when consumed in moderation. Its higher fat content contributes to its flavor and calorie count but also makes it rich in beneficial nutrients like vitamin B12, choline, iron, and zinc. By controlling portion sizes and using cooking methods that minimize added fat, you can enjoy the unique taste and health benefits of beef tongue without excessive calories. As with any food, balancing your intake with other nutrient-rich options is key to a healthy lifestyle. For reliable nutritional information, you can always consult the USDA FoodData Central database.

Frequently Asked Questions

Beef tongue is not inherently healthier or unhealthier than steak; they simply offer different nutritional profiles. Beef tongue is richer in certain micronutrients like Vitamin B12, choline, and iron, but it is also much higher in fat and cholesterol than a lean cut of steak.

Yes, the cooking method significantly affects the final calorie count. Boiling or simmering helps to render and remove some of the fat, especially when the outer skin is peeled. In contrast, frying in added oil will increase the total caloric value.

To reduce fat, begin by boiling the tongue to tenderize it. After it has cooled, peel off the thick outer skin and trim any visible fat. Boiling or braising the tongue in broth and then chilling it will also allow you to easily remove the solidified fat before slicing.

Yes, beef tongue is high in cholesterol. A 3-ounce serving of cooked tongue contains around 112 milligrams of cholesterol, representing about 37% of the daily limit based on a 2,000-calorie diet.

Yes, beef tongue is a suitable food for a ketogenic diet. It is high in fat and protein, contains zero carbohydrates, and is packed with important nutrients, especially vitamin B12, which can be beneficial for those on a keto diet.

Beef tongue's higher caloric density comes from its fat content. The composition of the tongue muscle includes a significant amount of structural fat, leading to a higher calorie-per-gram ratio compared to leaner muscle meats like a sirloin steak.

Many people find that the long, slow-cooking method, such as simmering or braising, produces the most tender and flavorful result. After cooking, it can be thinly sliced and served in tacos (lengua tacos) or sandwiches, or simply pan-fried to crisp the edges.