A Closer Look at Calories in Heart Meat
Organ meats are experiencing a resurgence in popularity due to the "nose-to-tail" eating movement, which emphasizes consuming all edible parts of an animal. The heart is one of the most accessible and mild-flavored organ meats, making it an excellent starting point for many. Its calorie and nutritional profile can vary significantly depending on the animal it comes from and the cooking method used. For example, a 100g portion of simmered beef heart is quite different in energy content compared to pan-fried chicken hearts.
Beef Heart Calories and Nutrition
Beef heart is often compared to a lean cut of steak due to its flavor and texture. Its calorie count is relatively low for a red meat, considering its density of nutrients. A 100-gram (3.5-ounce) serving of cooked, simmered beef heart provides:
- Calories: 165 kcal
- Protein: 28.5 g
- Fat: 4.7 g
Beyond the macronutrients, beef heart is a powerhouse of essential vitamins and minerals. It is particularly rich in iron, zinc, and selenium, and provides a substantial amount of B vitamins, including B2 (riboflavin), B6, and B12.
Chicken Heart Calories and Nutrition
Chicken hearts are smaller and often used in dishes like skewers (yakitori). They pack a considerable nutritional punch, particularly in B vitamins. A 100-gram (3.5-ounce) serving of cooked chicken heart contains:
- Calories: Approximately 185 kcal (some sources suggest higher, around 268 kcal for a full cup chopped)
- Protein: 26 g
- Fat: 8 g
Chicken hearts are also an exceptional source of vitamin B12, offering well over the daily value in a single serving. They are also high in zinc, copper, and iron, providing robust support for the immune system and red blood cell formation.
Comparison: Beef Heart vs. Chicken Heart
While both offer significant health benefits, a side-by-side comparison highlights their differences in caloric density and nutrient profiles per 100g (cooked):
| Feature | Beef Heart | Chicken Heart |
|---|---|---|
| Calories | ~165 kcal | ~185 kcal |
| Protein | ~28.5 g | ~26 g |
| Fat | ~4.7 g | ~8 g |
| Vitamin B12 | High | Exceptionally High |
| Iron | High | High |
| Zinc | Good Source | High Source |
| Flavor Profile | Mild, steak-like | Rich, meaty, often prepared with seasoning |
The Nutrient Profile of Heart Meat
Regardless of the animal source, heart meat is a nutritional powerhouse due to its unique composition. The cardiac muscle is rich in mitochondria, which contributes to its high concentration of beneficial compounds. This makes heart an excellent dietary addition for energy and overall wellness. Here are some of the key nutrients:
- Coenzyme Q10 (CoQ10): A potent antioxidant that plays a crucial role in cellular energy production. The heart is a prime source of CoQ10, which supports cardiovascular health.
- Iron: Heme iron, the type found in meat, is easily absorbed by the body. This helps prevent iron-deficiency anemia and boosts energy levels.
- B Vitamins: Heart meat is loaded with B vitamins, including B12, riboflavin (B2), and B6. These are vital for red blood cell formation, nerve function, and metabolism.
- Zinc: An essential mineral that supports immune function, wound healing, and cell growth.
- Selenium: A trace mineral with antioxidant properties that helps protect cells from damage.
Factors Influencing Calorie Content
While the baseline calorie counts provide a good estimate, the final caloric value of your meal will depend on several variables:
- Cooking Method: Frying heart meat in oil or butter will increase the calorie count significantly compared to simmering it in water or broth.
- Added Ingredients: Sauces, marinades, and other ingredients can add substantial calories, sodium, or sugar to your dish. Controlling these additions is key for a health-conscious meal.
- Trimming: Any external fat on the heart can be trimmed to reduce the final fat and calorie content. Beef heart, for instance, is naturally lean but may have some fat near the top.
Incorporating Heart into Your Diet
Heart meat is more versatile than many people realize and can be a delicious addition to your meals. A common approach for beef heart is to slice it thinly, marinate it, and then pan-sear or grill it like a steak. For smaller chicken or lamb hearts, they are excellent skewered and grilled or chopped for use in stews and stir-fries. Slowly braising heart meat is another option, resulting in a tender texture that melts in your mouth.
Conclusion: The Final Verdict on Heart Calories
In summary, the number of calories in hearts varies by animal, with cooked beef heart containing around 165 calories per 100g and cooked chicken heart having approximately 185 calories per 100g. Both are nutrient-dense, high-protein foods that offer a fantastic source of vitamins, minerals, and CoQ10. While consuming heart meat can be a beneficial part of a balanced diet, moderation is advisable, especially for individuals monitoring cholesterol or dealing with gout. For those new to organ meats, the mild flavor and steak-like qualities of heart make it an easy and delicious entry point into the world of nose-to-tail eating. For additional health information regarding chicken hearts, visit Healthline's detailed overview.
