Beef Tongue (Raw) – Nutritional Breakdown and Health Information
Beef tongue is a flavorful and nutrient-dense meat that is often overlooked in mainstream cooking but offers a variety of culinary possibilities. As an organ meat, it falls into the category of by-products, making it an excellent option for those interested in exploring less common cuts of beef. This cut provides a rich source of protein, fats, and essential minerals, making it a valuable addition to a balanced diet. Below, we will dive into its nutritional profile and the benefits it offers.
Nutritional Information for Beef Tongue (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 243.0 kcal |
| Protein | 17.77 g |
| Total Fat | 19.09 g |
| Saturated Fat | 6.689 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 1.81 mg |
| Magnesium | 16.0 mg |
| Phosphorus | 150.0 mg |
| Potassium | 252.0 mg |
| Sodium | 73.0 mg |
| Zinc | 2.7 mg |
| Copper | 0.12 mcg |
| Manganese | 0.013 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.065 mg |
| Riboflavin (Vitamin B2) | 0.212 mg |
| Niacin (Vitamin B3) | 2.996 mg |
| Vitamin B6 | 0.094 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 5.18 mcg |
| Vitamin A | 12.0 mcg |
| Vitamin E | 0.95 mg |
| Vitamin D2 | 0.3 mcg |
Allergen Information
Beef tongue is a meat product that does not inherently contain common allergens like gluten, dairy, or nuts. However, it is essential to note that cross-contamination can occur depending on the processing methods and storage environments. Always ensure the beef tongue is sourced from reputable suppliers, especially if you have allergies to other foods or are sensitive to contamination.
Dietary Preferences
Beef tongue, being a high-protein and low-carb food, fits into various dietary preferences and restrictions. It is suitable for the following:
- Paleo Diet: Since itβs a natural animal product and free from processed ingredients, beef tongue can be an excellent choice for those following a paleo lifestyle.
- Keto Diet: With its low carbohydrate content and high fat and protein levels, beef tongue aligns well with ketogenic eating habits.
- Carnivore Diet: As a pure animal product, beef tongue is a natural fit for carnivores looking to eat only animal-based foods.
- Gluten-Free: Beef tongue contains no gluten, making it a safe choice for individuals with celiac disease or those following a gluten-free diet.
- Dairy-Free: Beef tongue contains no dairy, so it is suitable for those with lactose intolerance or dairy sensitivities.
Health Benefits
Beef tongue is a great source of protein, providing 17.77g of protein per 100g serving, essential for muscle growth and repair. The fats in beef tongue are predominantly saturated fats, which are essential for maintaining healthy cellular structures and providing energy. Although the saturated fat content is relatively high, these fats play an important role in various metabolic functions, including hormone production.
Additionally, beef tongue is rich in several minerals. It is particularly high in phosphorus (150mg per 100g), a vital mineral for maintaining bone health and supporting cellular functions. It also offers a good amount of iron (1.81mg per 100g), which is essential for oxygen transport in the blood, and zinc (2.7mg per 100g), which supports immune function and wound healing.
For those looking to boost their vitamin intake, beef tongue provides a notable source of Vitamin B12 (5.18mcg per 100g), a critical nutrient for nerve function and red blood cell formation. It also contains riboflavin (Vitamin B2), niacin (Vitamin B3), and Vitamin A, all of which contribute to overall health, skin vitality, and vision.
Culinary Uses
Beef tongue is typically cooked slowly to tenderize its tough fibers. It is most commonly boiled or braised, and after cooking, the skin can be removed to reveal the tender, flavorful meat inside. It can be served sliced in tacos, sandwiches, or on its own with sides like potatoes or vegetables. In many cultures, beef tongue is a traditional dish often paired with rich sauces, such as horseradish, or used in stews.
Cooking Tip: To prepare beef tongue, first rinse the meat under cold water to remove any impurities. Boil it for several hours until tender, and then peel off the tough outer skin. The meat can then be sliced thinly or shredded and added to a variety of dishes.
Conclusion
Beef tongue is an excellent, nutrient-packed meat option that provides a unique culinary experience. Not only does it offer a rich source of protein and essential vitamins and minerals, but it is also a versatile ingredient that can be used in a variety of dishes. Whether youβre exploring new cuts of meat or are interested in cooking with nutrient-dense foods, beef tongue is a cut worth considering.
