Nutritional Breakdown of a 4 oz Serving
While a 4-ounce (113-gram) serving of raw beef heart contains roughly 127 calories, it's important to understand where those calories come from. The macronutrient distribution is highly favorable for those seeking a low-fat, high-protein food source. Approximately 66% of the calories are from protein and 33% from fat, with a negligible amount of carbohydrates.
Protein Content
One of the most significant nutritional benefits of beef heart is its high protein content. A 4 oz serving provides about 20 grams of high-quality protein, which is essential for muscle repair, growth, and overall body function. As a muscle meat itself, beef heart offers a complete amino acid profile, much like regular steak but with a different nutritional emphasis.
Vitamin and Mineral Powerhouse
Beyond protein, beef heart is a treasure trove of vitamins and minerals. It is particularly known for its high concentration of B-vitamins, which are crucial for energy metabolism. A 4 oz serving is an excellent source of:
- Vitamin B12: Often exceeding 400% of the Daily Value, this vitamin is vital for nerve function and red blood cell formation.
- Iron: Providing a significant percentage of your daily iron needs, beef heart contains bioavailable heme iron, which is easily absorbed by the body.
- Coenzyme Q10 (CoQ10): Beef heart is one of the richest dietary sources of CoQ10, a powerful antioxidant that supports cardiovascular health and energy production.
- Riboflavin (B2): Important for energy production and protecting cells from damage.
- Selenium: An essential mineral that acts as an antioxidant and plays a role in thyroid function.
Comparison: Beef Heart vs. Steak
When comparing beef heart to more conventional cuts of beef, such as steak, the differences are notable, particularly in nutrient density and fat content. While both offer high-quality protein, beef heart provides a superior concentration of certain vitamins and minerals for a lower caloric and fat cost.
| Nutrient (per 4 oz) | Beef Heart (Raw) | Steak (e.g., Sirloin, Cooked) |
|---|---|---|
| Calories | ~127 kcal | ~200-250 kcal (Varies by cut) |
| Protein | ~20 g | ~26-30 g |
| Total Fat | ~4.5 g | ~10-15 g (Varies by cut) |
| Saturated Fat | ~1.6 g | ~4-6 g (Varies by cut) |
| Cholesterol | ~140 mg | ~70-90 mg |
| Iron | ~5 mg (61% DV) | ~2.5-3.5 mg (15-20% DV) |
| Vitamin B12 | ~10 mcg (403% DV) | ~2-3 mcg (80-120% DV) |
| Coenzyme Q10 | High concentration | Lower concentration |
Preparing and Cooking Beef Heart
Beef heart has a mild, almost steak-like flavor and a tender texture when prepared correctly. Its versatility allows for a range of cooking methods. For a quick meal, pan-searing thin slices is a great option. For a more tender, melt-in-your-mouth result, slow-cooking or braising is ideal. Trimming any fat or tough connective tissue is key to achieving the best texture. Recipes can include stews, kebabs, or simply thinly sliced and pan-fried with onions and seasonings.
Sourcing and Buying
When buying beef heart, look for a deep reddish-brown color and a firm texture. Like other organ meats, it is generally more affordable than muscle meats like steak. Opting for grass-fed beef heart can offer an even more robust nutritional profile. Many specialty butchers and online meat purveyors sell high-quality organ meats. For those new to organ meat, starting with recipes that mask the flavor, such as slow-cooked stews, can be a great entry point.
Conclusion
In summary, a 4 oz serving of beef heart provides approximately 127 calories, along with a powerful and bioavailable dose of nutrients that rival or exceed those found in traditional cuts of beef. Its low-fat, high-protein profile, coupled with an abundance of B-vitamins, iron, and CoQ10, makes it a nutritional bargain. Whether pan-seared or slow-cooked, beef heart is a versatile and cost-effective way to boost your nutrient intake and embrace a nose-to-tail philosophy of eating. Its mild flavor and tender texture make it a surprisingly palatable option for anyone looking to optimize their health through diet.
For more detailed nutritional data on thousands of food items, you can explore resources like the U.S. Department of Agriculture's FoodData Central database.
