What is heart meat high in? A Nutritional Powerhouse Explained

December 5, 2025 •

4 min read

According to Nutrivore, beef heart has a Nutrivore Score of 888, classifying it as a profoundly nutrient-dense food. Many are now rediscovering the benefits of organ meats, leading to a crucial question for the health-conscious consumer: what is heart meat high in?

Quick Summary

Heart meat is exceptionally rich in B vitamins like B12, crucial minerals such as heme iron and selenium, Coenzyme Q10, and high-quality protein.

Key Points

Rich in Coenzyme Q10: Heart meat is one of nature's best sources of CoQ10, a vital antioxidant and compound that supports cellular energy production and cardiovascular health.
Packed with B Vitamins: It is exceptionally high in B vitamins, particularly Vitamin B12, which is crucial for red blood cell formation, energy metabolism, and neurological function.
Excellent Source of Bioavailable Iron: Heart meat provides heme iron, the most easily absorbed type, which is essential for oxygen transport and preventing fatigue.
Supports Immune and Thyroid Function: The high selenium and zinc content contribute to strong immune defenses and proper thyroid hormone metabolism.
High-Quality Protein Source: As a complete protein, heart meat offers all nine essential amino acids needed for muscle repair, growth, and tissue health.
Milder Flavor and Leaner Texture: Compared to other organ meats like liver, heart has a milder, more steak-like flavor and a leaner, denser texture, making it more palatable for beginners.

What is Heart Meat High In? An Abundance of Essential Nutrients

Heart meat, often referred to as beef heart when sourced from cattle, is a powerful organ meat lauded for its impressive nutritional profile. It is a lean muscle that, unlike traditional steaks, is packed with a higher concentration of vital micronutrients that support various bodily functions, from energy production to cardiovascular health.

The Vitamin B Complex: A Boost for Energy and Metabolism

One of the most notable features of heart meat is its superior content of B vitamins, a complex group of nutrients essential for converting food into usable energy and maintaining overall health.

Vitamin B12 (Cobalamin): Heart meat is an extraordinary source of B12, providing several times the daily recommended intake in a single serving. This vitamin is critical for neurological function, DNA synthesis, and the formation of red blood cells. A deficiency can lead to fatigue and anemia.
Vitamin B2 (Riboflavin): With a significant percentage of the daily value per serving, riboflavin is important for energy metabolism and for its role as an antioxidant.
Vitamin B3 (Niacin): Niacin contributes to healthy skin and nerve function while also playing a part in converting food to energy.
Vitamin B5 (Pantothenic Acid): This vitamin supports mental performance and the synthesis of hormones.
Vitamin B6 (Pyridoxine): B6 contributes to immune function, cognitive development, and the formation of red blood cells.

Critical Minerals for Optimal Body Function

Beyond its potent B vitamin content, heart meat is a rich source of key minerals vital for health.

Iron (Heme Iron): Heart meat provides highly bioavailable heme iron, the most easily absorbed form. This is essential for oxygen transport and combating fatigue.
Selenium: This trace mineral acts as a powerful antioxidant, protecting cells from damage, and is vital for thyroid function.
Zinc: Zinc plays a critical role in immune system function, wound healing, and cell growth.
Copper: Important for iron absorption and the formation of red blood cells.
Phosphorus: Found in substantial amounts, phosphorus is essential for strong bones and teeth.

Coenzyme Q10: A Cardiovascular and Antioxidant Boost

Heart meat is one of the best natural food sources of Coenzyme Q10 (CoQ10). CoQ10 is a fat-soluble, vitamin-like compound that the body produces naturally and is stored in the mitochondria of cells. It is involved in producing cellular energy and acts as a powerful antioxidant, protecting against oxidative stress and mitigating cellular damage. A high concentration of CoQ10 is crucial for supporting energy production and maintaining cardiovascular health.

Heart Meat vs. Liver and Muscle Meat: A Nutritional Comparison

To fully appreciate heart meat's unique value, it is helpful to compare its nutritional profile to other organ meats and standard muscle cuts. While liver is often cited as the most nutrient-dense organ, heart provides a different array of benefits.


Nutrient	Beef Heart	Beef Liver	Standard Muscle Meat (e.g., steak)
CoQ10	Very High	Lower	Very Low
B Vitamins	Excellent Source (especially B12)	Highest Source (esp. B12, B6)	Good Source (B12)
Iron	Rich Source (heme iron)	Very High	High
Vitamin A	Low	Very High	Very Low
Protein	High-quality complete protein	High-quality complete protein	High-quality complete protein
Texture & Flavor	Mild, steak-like flavor; lean and firm	Rich, intense, and distinct; softer texture	Varies by cut; typically tenderer
Fat Content	Lean	Low	Varies widely by cut (e.g., ribeye is fatty)

How to Prepare Heart Meat

Preparing heart meat is easier than many assume, with its flavor profile being far milder than other offal.

Preparation is Key: Start by trimming away any tough connective tissue, fat, and valves.
Pan-Seared 'Steaks': Slice the heart into 1-inch thick steaks and sear in a hot skillet for a delicious, medium-rare finish. Overcooking can make it tough.
Slow-Cooking for Tenderness: For stews and braises, a slow cooker or Dutch oven will break down the muscle fibers, resulting in a fork-tender meal.
Grinding for Burgers: For a more subtle introduction, grind heart meat and mix it with ground beef for extra nutrients and a unique flavor.

For more detailed recipes and cooking tips, you can explore resources like the Ancestral Nutrition blog.

Conclusion: The Case for a Nutrient-Dense Staple

Heart meat is high in a powerful combination of nutrients, making it an excellent addition to a balanced diet. Its superior levels of CoQ10 and B vitamins offer robust support for energy and heart health, while minerals like iron and selenium contribute to overall vitality and immune function. Its mild, steak-like flavor and lean, dense texture make it a surprisingly approachable organ meat. For those looking to embrace nose-to-tail eating and enhance their nutritional intake, incorporating heart meat is a wise and flavorful choice. With simple preparation, this organ meat can become a regular staple, providing a comprehensive spectrum of nutrients often missing from modern diets.

Frequently Asked Questions

Heart meat is an organ meat, typically from a cow, that has a robust, beefy flavor similar to lean steak and is significantly milder than liver or kidneys. Its texture is dense and lean, like a sirloin steak.

Yes, heart meat is very healthy. It is jam-packed with nutrients like B vitamins, highly bioavailable iron, Coenzyme Q10, and selenium, which support energy levels, immune function, and heart health.

While both are nutrient-dense organ meats, heart meat is notably higher in Coenzyme Q10 and often leaner, whereas liver contains higher levels of Vitamin A and sometimes more protein.

Yes, because heart meat is very lean, it can become tough if overcooked. For pan-searing, cooking to a medium-rare finish is often recommended. For maximum tenderness, slow-cooking methods are ideal.

To ensure tenderness, you can marinate the meat in an acidic mixture (like lemon juice or vinegar) for at least an hour before cooking. Slow-cooking also breaks down the muscle fibers effectively.

CoQ10 in heart meat is a natural, whole-food source of the nutrient. While supplements provide a concentrated dose, the CoQ10 in heart meat is part of a complete nutritional profile that includes other synergistic vitamins and minerals.

For food safety reasons, it is generally advised to cook heart meat thoroughly to reduce the risk of foodborne illnesses, even if some people consume raw organ meats.