Beef Heart: A Lean, Nutrient-Rich Choice
Beef heart is a unique and often overlooked cut of meat. As both an organ and a muscle, it boasts a powerful nutritional profile that many people don't realize. Not only is it significantly lower in fat than many other beef cuts, but it's also packed with essential vitamins and minerals. For those exploring a nose-to-tail diet or simply looking to add a cost-effective, healthy protein to their meals, beef heart is an excellent option.
Calorie Count per Serving
The exact calorie count for beef heart can vary slightly depending on the preparation method, as cooking fat and additional ingredients can increase the total. However, the raw, simmered, and trimmed values provide a reliable baseline for nutritional planning.
- 3 ounces (85 grams), cooked: Approximately 140 calories.
- 100 grams, cooked: Approximately 165 calories.
These figures demonstrate that beef heart is a calorically efficient food, offering a high-density of protein and micronutrients for a relatively small number of calories. This makes it particularly beneficial for individuals managing their weight or increasing their nutrient intake.
A Deeper Look at Macronutrients
Beyond just calories, the distribution of macronutrients in beef heart is what truly sets it apart from more conventional cuts.
- Protein: Beef heart is an exceptional source of complete protein, containing all nine essential amino acids. A 3-ounce serving contains about 24 grams of protein, supporting muscle repair and growth.
- Fat: It is surprisingly low in fat, with just 4 grams per 3-ounce serving. The fat content is comprised of a mix of saturated, monounsaturated, and polyunsaturated fatty acids.
- Carbohydrates: As with most meats, beef heart contains only trace amounts of carbohydrates, making it perfectly suited for low-carb and ketogenic diets.
Microntrient Powerhouse
This organ meat is often referred to as 'nature's multivitamin' due to its incredible array of micronutrients. Key vitamins and minerals found in abundance include:
- Vitamin B12: With a single 3-ounce serving providing over 380% of the daily value, beef heart is one of the best food sources of Vitamin B12, crucial for energy and nerve function.
- Iron: It is a potent source of bioavailable heme iron, with a 3-ounce portion delivering over two-thirds of the daily requirement.
- Coenzyme Q10 (CoQ10): Beef heart is particularly known for being the best natural dietary source of CoQ10, a powerful antioxidant vital for cardiovascular health and cellular energy production.
- Riboflavin (B2): This B-vitamin, important for energy metabolism, is plentiful in beef heart, with a serving supplying a significant percentage of the recommended daily intake.
- Zinc and Selenium: Both of these essential minerals, important for immune function, are also found in high concentrations.
Cooking Methods for a Nutrient-Dense Meal
To maximize the flavor and tenderness of beef heart while controlling calories, it is important to use appropriate cooking methods. Lean preparations are key. Slow cooking, braising, or thinly slicing for a quick sear can produce tender, flavorful results. Many recipes utilize an acidic marinade to help tenderize the meat before cooking.
Comparison with Other Meats
This table highlights how beef heart stacks up against other popular meat choices in terms of caloric and fat content per 3-ounce (approx. 85g) cooked serving.
| Meat Type | Approx. Calories | Approx. Fat (g) | Key Advantage | Flavor Profile |
|---|---|---|---|---|
| Beef Heart | 140 | 4 | Highest CoQ10, very high B12 and iron | Rich, beefy, similar to lean steak |
| Beef Steak (Sirloin) | ~180-200 | ~8-12 | Easily digestible protein, familiar texture | Classic, savory beef flavor |
| Beef Liver | ~150-160 | ~4 | Extremely high Vitamin A and copper | Stronger, distinct mineral-rich flavor |
| Pork Heart | ~150-160 | ~6-8 | Excellent source of Thiamine (B1) | Richer, less mild than beef heart |
| Chicken Breast | ~140-160 | ~3-4 | Versatile, very lean, lowest cholesterol | Mild flavor, universally palatable |
As the table shows, beef heart offers a comparable calorie count to lean chicken breast while providing a far more diverse and concentrated array of vitamins and minerals. It also remains leaner than many common cuts of muscle meat steak.
Conclusion
Understanding how many calories are in a beef heart is the first step toward appreciating this powerhouse of nutrition. With its low-fat, high-protein profile and incredible density of vitamins and minerals, particularly CoQ10, B12, and iron, it represents a valuable addition to a health-conscious diet. Incorporating beef heart can not only add flavor and variety to your meals but also offer a significant nutritional boost for heart health, energy levels, and overall vitality.
A note on preparation
For beginners, sourcing pre-trimmed heart or asking a butcher for assistance can make preparation easier. Starting with slow-cooked stews or thinly-sliced pan-seared strips can also help familiarize yourself with its mild, beefy flavor. For more inspiration, sites like TruBeef Organic provide resources for nose-to-tail eating and recipes.
