Pork Heart (Raw) – Nutritional Information and Benefits
Pork heart is a nutrient-dense organ meat that offers a wide range of health benefits, packed with protein, essential minerals, and vitamins. Often overlooked in modern cooking, pork heart is a versatile ingredient that can be incorporated into various dishes. Whether you’re exploring traditional recipes or looking for an alternative source of lean protein, pork heart provides excellent value. Below is the nutritional profile of raw pork heart, detailing its key components and health-promoting properties.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 118 kcal |
| Protein | 17.27 g |
| Total Fat | 4.36 g |
| Saturated Fat | 1.16 g |
| Carbohydrates | 1.33 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 4.68 mg |
| Magnesium | 19 mg |
| Phosphorus | 169.0 mg |
| Potassium | 294.0 mg |
| Sodium | 56.0 mg |
| Zinc | 2.8 mg |
| Copper | 0.408 µg |
| Manganese | 0.063 mg |
| Selenium | 10.4 µg |
| Vitamin C | 5.3 mg |
| Thiamine (B1) | 0.613 mg |
| Riboflavin (B2) | 1.185 mg |
| Niacin (B3) | 6.765 mg |
| Vitamin B6 | 0.39 mg |
| Folate (B9) | 4.0 µg |
| Vitamin B12 | 3.79 µg |
| Vitamin A | 8.0 µg |
| Vitamin E | 0.63 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Pork heart does not contain common allergens such as gluten, dairy, or nuts. However, it is a source of animal-derived protein and should be avoided by individuals following vegetarian, vegan, or certain religious dietary restrictions.
Dietary Preferences
- High Protein: Pork heart is an excellent source of protein, making it ideal for those seeking to build or maintain muscle mass.
- Low Carbohydrate: With only 1.33g of carbohydrates per 100g serving, it is suitable for low-carb or ketogenic diets.
- Rich in Vitamins and Minerals: It provides a significant amount of iron, zinc, magnesium, phosphorus, and several B vitamins, which support energy metabolism and immune health.
- Sodium Consideration: With 56mg of sodium per 100g, pork heart is relatively low in sodium compared to other meats, making it a good option for those monitoring their sodium intake.
Health Benefits of Pork Heart
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High in Protein: With over 17g of protein per 100g, pork heart is a rich source of amino acids, essential for muscle repair and growth. This makes it a great addition to any high-protein diet, especially for athletes or those looking to enhance their protein intake.
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Rich in Iron: The high iron content (4.68mg per 100g) supports the production of red blood cells and can help prevent iron deficiency anemia. For those with higher iron needs, such as pregnant women or people with certain medical conditions, pork heart can be a valuable addition to the diet.
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Packed with B Vitamins: Pork heart is a fantastic source of B vitamins, particularly thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B12. These vitamins play critical roles in energy production, brain function, and nerve health.
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Boosts Immune Health: Rich in zinc (2.8mg) and selenium (10.4µg), pork heart supports a healthy immune system. Zinc is essential for immune cell function, while selenium acts as a powerful antioxidant that helps protect the body from oxidative stress.
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Supports Metabolic Health: Magnesium and phosphorus are important minerals for maintaining bone health, energy production, and muscle function. Pork heart provides both of these in substantial amounts, helping to maintain overall metabolic balance.
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Versatile Ingredient: While pork heart can be a challenging ingredient for some, its rich flavor and texture make it an ideal choice for stews, soups, or ground into sausages. It pairs well with robust spices and vegetables, allowing for creative culinary experimentation.
Cooking Tips and Advice
Pork heart is best cooked slowly to enhance its tenderness. It can be simmered in a flavorful broth, roasted, or even grilled when marinated properly. Before cooking, be sure to clean the heart thoroughly to remove any excess fat or connective tissue. For a tender, juicy result, braising or slow cooking is highly recommended.
- Slow Cooking: For stews or soups, slow-cook the pork heart with aromatic vegetables like onions, garlic, carrots, and celery. Add herbs such as thyme or bay leaves to enhance the flavor.
- Grilling: Marinate the heart with your favorite herbs, spices, and a bit of olive oil before grilling. Be sure not to overcook, as pork heart can become tough if cooked too long.
- Grinding: Pork heart can be ground into sausages or pâté, offering a rich, hearty base for spreads or fillings.
Conclusion
Pork heart, though an unconventional ingredient in modern kitchens, provides a powerhouse of nutrients that can contribute to a well-balanced diet. It’s rich in protein, vitamins, and minerals, making it a fantastic choice for those seeking to diversify their diet with more nutrient-dense foods. Whether you’re looking to add variety to your meals or reap the many health benefits of organ meats, pork heart is an excellent and affordable option to explore.
