Beef Heart (Raw) – Nutritional Breakdown
Beef heart is a nutrient-dense organ meat that offers a rich source of protein, essential vitamins, and minerals. It is particularly valued in many traditional and health-conscious diets for its exceptional nutritional profile and versatility in cooking. Below is the detailed nutritional information for raw beef heart.
Nutritional Information (per 100g of Beef Heart – Raw)
| Nutrient | Amount |
|---|---|
| Energy | 112 kcal |
| Protein | 17.72 g |
| Total Fat | 3.94 g |
| Saturated Fat | 1.38 g |
| Carbohydrates | 0.14 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 7.0 mg |
| Iron | 4.31 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 212.0 mg |
| Potassium | 287.0 mg |
| Sodium | 98.0 mg |
| Zinc | 1.7 mg |
| Copper | 0.396 mcg |
| Manganese | 0.035 mg |
| Selenium | 21.8 mcg |
| Vitamin C | 2.0 mg |
| Thiamine (Vitamin B1) | 0.238 mg |
| Riboflavin (Vitamin B2) | 0.906 mg |
| Niacin (Vitamin B3) | 7.53 mg |
| Vitamin B6 | 0.279 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 8.55 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Insights:
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Protein Powerhouse: Beef heart provides an impressive 17.72 grams of protein per 100g serving, making it an excellent source of high-quality protein that supports muscle repair, immune function, and overall cellular health.
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Rich in Iron: With 4.31 mg of iron, beef heart is an outstanding source of this crucial mineral, which plays a vital role in transporting oxygen through the body. It is especially beneficial for individuals with iron deficiencies or those following a meat-based diet.
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B Vitamins for Energy: Beef heart is rich in several B vitamins, including niacin (vitamin B3), riboflavin (B2), and vitamin B6, all of which are involved in energy production, red blood cell formation, and maintaining a healthy nervous system. Vitamin B12, found in high amounts (8.55 mcg), is essential for neurological function and the production of red blood cells.
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Mineral-Rich: In addition to iron, beef heart is a valuable source of phosphorus, zinc, and potassium. Phosphorus supports bone health and energy production, while potassium helps regulate fluid balance and maintain heart function. Zinc is crucial for immune health and cell repair.
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Low in Carbs: With only 0.14 grams of carbohydrates and no sugars, beef heart is an ideal choice for low-carb and ketogenic diets, offering a substantial protein source without adding unnecessary carbohydrates.
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Selenium and Antioxidants: The presence of selenium (21.8 mcg) provides antioxidant benefits, helping to neutralize harmful free radicals in the body, supporting healthy immune function and overall longevity.
Allergen Information:
Beef heart is naturally free from common allergens such as gluten, dairy, eggs, and soy. However, individuals with beef allergies or sensitivities should avoid this ingredient. Always ensure that any pre-packaged organ meats are properly handled and prepared to avoid cross-contamination with allergens.
Dietary Preferences:
- Keto-Friendly: With its high protein and low carb content, beef heart fits perfectly within ketogenic and low-carb diet frameworks.
- Paleo & Whole30: As an unprocessed, whole food source, beef heart is suitable for both paleo and Whole30 diets.
- Gluten-Free & Dairy-Free: Beef heart contains no gluten or dairy, making it a safe option for individuals with sensitivities to these ingredients.
- High-Protein Diets: Given its high protein content, beef heart is an excellent choice for individuals following a high-protein diet for muscle building or weight management.
Cooking Tips:
Beef heart, while nutrient-rich, can be tough and dense, so it is best cooked with care. Slow cooking methods such as braising, stewing, or simmering are ideal for tenderizing this flavorful meat. Marinating the heart before cooking can also enhance its flavor and tenderness. Many culinary traditions use beef heart in hearty soups, stews, or as part of organ meat-based dishes.
Conclusion:
Beef heart is an often-overlooked yet highly nutritious cut of meat that provides a wealth of essential nutrients including protein, iron, and B vitamins. With its minimal carbohydrate content and impressive mineral profile, it is a versatile and healthy option for those looking to diversify their diet and boost their nutritional intake. Whether you’re following a specific dietary plan or simply exploring new and nutritious ingredients, beef heart is a worthy addition to any culinary repertoire.
