Beef, variety meats and by-products, brain, raw
FDC 168622oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 63 · +9 vs Beef medianRaw beef brain scores 63 of 100, placing it in the Good band and 23rd of 60 in the beef category, ahead of that group's median score of 54. Protein comes in at an excellent 22% DV per 100g, with iron at a good 14% DV and vitamin C at 12% DV, an unusual combination for an organ meat.
Beef brain is traditionally simmered, breaded and fried, or scrambled with eggs in various regional dishes, and it's a rich, soft-textured cut best eaten in small amounts. The clear caveat is cholesterol, notably high at 3010mg per 100g, which puts this well outside the territory of an everyday protein choice regardless of its other numbers.
See how this score is calculated, build a plate around beef, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | 7% |
| Total fat | 10 g | 13% |
| Saturated fat | 2.3 g | 12% |
| Cholesterol | 3010 mg | 1003% |
| Sodium | 126 mg | 5% |
| Carbohydrate | 1.1 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 11 g | 22% |
| Potassium | 274 mg | 6% |
| Calcium | 43 mg | 3% |
| Iron | 2.6 mg | 14% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 11 mg | 12% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 0.99 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | 2% |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 843 mg | 281% |
| Sodium | 35 mg | 2% |
| Carbohydrate | 0.29 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.1 g | 6% |
| Potassium | 77 mg | 2% |
| Calcium | 12 mg | 1% |
| Iron | 0.71 mg | 4% |
| Magnesium | 3.6 mg | 1% |
| Vitamin C | 3 mg | 3% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.28 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 168622Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the beef median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beef, New Zealand, imported, ribs prepared, rawDensity 66 vs 63Beef, New Zealand, imported, knuckle, cooked, fast friedDensity 67 vs 63Beef, ground, 95% lean meat / 5% fat, rawDensity 67 vs 63Original analysis by NutriVerdict
In the kitchen and how to use it
Beef brain is a soft-textured organ meat that turns custardy and delicate once cooked, which is why classic preparations poach it first in an acidulated court-bouillon to firm it up before finishing it another way. From there it might be sliced and sauteed in butter with capers and lemon in the French cervelle style, breaded and pan-fried, or simmered and shredded for tacos de sesos in Mexican cooking. Its mild flavor takes well to bold seasoning like garlic, herbs, or a squeeze of citrus, and it is sometimes scrambled together with eggs for a rich, soft breakfast dish served with warm tortillas.
Because organ meats are highly perishable, buy beef brain as fresh as possible from a butcher who keeps it well chilled, and plan to use it within a day, or freeze it promptly if it will not be cooked right away. Many cooks soak it in cold water or milk beforehand to draw out any blood and firm the tissue before poaching. At 143 calories and 10.9 grams of protein per 100 grams, it has less protein than a typical muscle cut, but it brings iron to 14% of the daily value and vitamin C to 12%, a nutrient combination that is uncommon in animal foods and worth noting for anyone building a varied plate of proteins.
Frequently asked questions about beef
How many calories are in raw beef brain?
Raw beef brain has 143 calories per 100 grams.
How is beef brain typically prepared?
It is usually poached first to firm the texture, then sauteed, breaded and fried, or shredded into dishes like tacos de sesos.
Is beef brain a source of iron?
Yes, it provides iron at 14% of the daily value per 100 grams, along with 12% for vitamin C.