Lamb Heart (Raw) – Nutritional Breakdown & Health Benefits
Lamb heart is a nutrient-dense, flavorful meat that can be used in a variety of dishes. As an offal, it is often overlooked, but it’s rich in essential vitamins and minerals, making it a valuable addition to your diet. This section will provide a detailed nutritional breakdown of lamb heart, highlighting its protein content, fat composition, and micronutrient profile.
Nutritional Information for Lamb Heart (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 122 kcal |
| Protein | 16.47 g |
| Total Fat | 5.68 g |
| Saturated Fat | 2.25 g |
| Carbohydrates | 0.21 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6 mg |
| Iron | 4.6 mg |
| Magnesium | 17 mg |
| Phosphorus | 175 mg |
| Potassium | 316 mg |
| Sodium | 89 mg |
| Zinc | 1.87 mg |
| Copper | 0.397 mcg |
| Manganese | 0.046 mg |
| Selenium | 32 mcg |
| Vitamin C | 5 mg |
| Thiamine (B1) | 0.37 mg |
| Riboflavin (B2) | 0.99 mg |
| Niacin (B3) | 6.14 mg |
| Vitamin B6 | 0.39 mg |
| Folate (B9) | 2 mcg |
| Vitamin B12 | 10.25 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lamb heart, like all meats, is naturally free from common allergens such as gluten, dairy, and nuts. However, it is important to note that if you are sensitive to specific proteins, such as those found in other animal products, it may still pose a risk for allergic reactions. Always consult your healthcare provider if you have any concerns regarding allergies to meats or animal by-products.
Dietary Preferences
Lamb heart is suitable for a variety of dietary preferences:
- Keto and Low-Carb: Due to its high protein and fat content, and extremely low carbohydrate levels, lamb heart is an excellent choice for those following a keto or low-carb diet.
- Paleo and Whole30: As an unprocessed, whole animal product, lamb heart fits well within both the Paleo and Whole30 dietary guidelines.
- Gluten-Free: Lamb heart is naturally gluten-free, making it a suitable option for individuals with celiac disease or gluten sensitivities.
- Carnivore and High-Protein Diets: Those following a carnivore or high-protein diet will benefit from the substantial protein content in lamb heart.
Health Benefits of Lamb Heart
Lamb heart is not only rich in protein but also provides a significant amount of essential micronutrients that are vital for overall health.
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High in Protein: Lamb heart is an excellent source of lean protein, containing 16.47 grams per 100 grams. Protein is essential for muscle repair, immune function, and hormone production.
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Rich in Iron: At 4.6 mg per 100 grams, lamb heart provides a significant amount of iron, an essential mineral that supports red blood cell production and helps in transporting oxygen throughout the body. Iron is especially important for individuals with anemia or those who require additional iron, such as pregnant women.
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B Vitamins for Energy: Lamb heart is loaded with B vitamins, including B12 (10.25 mcg per 100 grams), which plays a crucial role in red blood cell formation and brain health. Additionally, B vitamins like niacin (6.14 mg) and riboflavin (0.99 mg) contribute to energy production, metabolism, and overall cell function.
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Minerals for Bone and Heart Health: Lamb heart is rich in phosphorus (175 mg) and magnesium (17 mg), both of which are vital for maintaining strong bones and a healthy heart. Phosphorus also aids in cellular repair and kidney function, while magnesium supports muscle and nerve function.
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Selenium for Antioxidant Protection: At 32 mcg per 100 grams, selenium plays a key role in protecting cells from oxidative damage and supporting immune function. This mineral is also involved in thyroid health, which regulates metabolism and energy production.
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Potassium for Heart and Muscle Function: Lamb heart contains 316 mg of potassium per 100 grams, helping to regulate blood pressure and fluid balance, which is vital for cardiovascular and muscle function.
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Vitamin C for Immunity: Although lamb heart is not a major source of Vitamin C, it does contribute a small amount (5 mg), which supports immune function, collagen synthesis, and overall skin health.
Cooking Tips
Lamb heart can be cooked in a variety of ways, from grilling to braising, and it can be used in stews, soups, or even as a filling for savory pies. Because lamb heart is a dense, lean meat, it benefits from slow cooking methods that help tenderize the muscle fibers. Marinating the heart in an acidic mixture, such as vinegar or citrus juice, before cooking can also help enhance its flavor and tenderness.
Conclusion
Lamb heart, while often considered an overlooked cut of meat, is a nutrient-dense powerhouse. It provides an excellent source of protein, essential vitamins like B12, and minerals such as iron and phosphorus, which support overall health. Whether you’re following a specific dietary regimen like keto, paleo, or carnivore, or simply seeking to incorporate more nutrient-rich foods into your meals, lamb heart is a versatile and health-boosting option.
Next time you’re looking for a unique and nutrient-packed addition to your meal plan, consider giving lamb heart a try—it’s a flavorful way to nourish your body with essential nutrients that support energy, immune health, and more.
