Beef Tongue (Raw) – Nutritional Information & Overview
Beef tongue, a unique and flavorful cut from the cow, is a rich source of essential nutrients that can make a standout ingredient in a variety of dishes. Known for its tender texture when cooked properly, this versatile meat can be braised, boiled, or grilled, and pairs well with bold seasonings and robust flavors. Below is a detailed breakdown of the nutritional composition of raw beef tongue, highlighting its key nutrients and health benefits.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 224 kcal |
| Protein | 14.9 g |
| Total Fat | 16.09 g |
| Saturated Fat | 7.0 g |
| Carbohydrates | 3.68 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 2.95 mg |
| Magnesium | 16.0 mg |
| Phosphorus | 133.0 mg |
| Potassium | 315.0 mg |
| Sodium | 69.0 mg |
| Zinc | 2.87 mg |
| Copper | 0.17 mcg |
| Manganese | 0.026 mg |
| Selenium | 9.4 mcg |
| Vitamin C | 3.1 mg |
| Thiamin (B1) | 0.125 mg |
| Riboflavin (B2) | 0.34 mg |
| Niacin (B3) | 4.24 mg |
| Vitamin B6 | 0.31 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 3.79 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Beef Tongue
Beef tongue is an excellent source of high-quality protein, providing nearly 15 grams of protein per 100 grams. This makes it an ideal ingredient for supporting muscle growth, tissue repair, and overall body function. The fat content in beef tongue is relatively high, including a significant amount of saturated fat, which should be consumed in moderation as part of a balanced diet.
Rich in essential vitamins and minerals, beef tongue provides a substantial amount of iron, zinc, and phosphorus. These minerals play a vital role in supporting immune function, bone health, and energy metabolism. The iron in beef tongue is particularly beneficial for maintaining healthy red blood cells and preventing anemia. The zinc content supports immune health, while magnesium helps with muscle and nerve function.
Beef tongue is also a good source of B vitamins, including niacin (B3), vitamin B6, and vitamin B12. These vitamins are essential for energy production, brain function, and red blood cell formation. Additionally, vitamin B12 in particular is important for nerve function and the prevention of certain types of anemia. Though beef tongue contains a small amount of vitamin C, it still contributes to overall immunity and skin health.
Dietary Considerations
- Allergens: Beef tongue is generally safe for most people, though it is important to note that some individuals may have an allergy to beef or other red meats.
- Dietary Preferences: Beef tongue is suitable for non-vegetarian and non-vegan diets. It can be incorporated into a variety of meal plans, but it may not be suitable for those following halal, kosher, or other religious dietary restrictions.
Cooking Tips
To make the most of beef tongue, it’s crucial to cook it slowly to tenderize the meat. Boiling or braising for several hours can result in a melt-in-your-mouth texture. After cooking, the skin can be removed to reveal the tender, flavorful meat inside. Beef tongue can be sliced thinly and used in sandwiches, tacos, or served alongside roasted vegetables.
Conclusion
Beef tongue is a nutrient-dense cut of meat that offers a variety of health benefits, including high protein, essential minerals, and B vitamins. Its unique texture and rich flavor make it a versatile ingredient for a variety of cuisines, especially when prepared with care. While its high-fat content may not make it a frequent part of every diet, it can be enjoyed as a delicious and satisfying option when prepared thoughtfully.
By incorporating beef tongue into your meals, you can enjoy a nutritious, flavorful protein source that adds variety to your culinary repertoire.
