Beef, variety meats and by-products, heart, raw
FDC 168625oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +24 vs Beef medianRaw beef heart earns a strong 78 of 100 on the Nutrient Density Score, ranking 10 of 60 in the Beef category. As organ meat, it delivers protein at 35% DV and iron at 24% DV, both landing in the excellent tier for a cut most people overlook.
Cooks typically slice it thin and sear or braise it like a lean steak, since it holds far less fat than flat cuts; a 1 oz (28 g) portion keeps calories to about 112 per 100 g. The tradeoff is cholesterol, notable at 124 mg per 100 g, worth factoring in if you're watching dietary cholesterol closely.
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 | 112 kcal | 6% |
| Total fat | 3.9 g | 5% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 124 mg | 41% |
| Sodium | 98 mg | 4% |
| Carbohydrate | 0.14 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 35% |
| Potassium | 287 mg | 6% |
| Calcium | 7 mg | 1% |
| Iron | 4.3 mg | 24% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 2 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | 2% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.39 g | 2% |
| Cholesterol | 35 mg | 12% |
| Sodium | 27 mg | 1% |
| Carbohydrate | 0.04 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 5 g | 10% |
| Potassium | 80 mg | 2% |
| Calcium | 2 mg | 0% |
| Iron | 1.2 mg | 7% |
| Magnesium | 5.9 mg | 1% |
| Vitamin C | 0.56 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168625Original 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, variety meats and by-products, heart, cooked, simmeredDensity 79 vs 78Beef, variety meats and by-products, lungs, cooked, braisedDensity 88 vs 78Beef, variety meats and by-products, kidneys, rawDensity 91 vs 78Original analysis by NutriVerdict
In the kitchen and how to use it
Beef heart is an organ meat but it eats more like lean muscle than typical offal, since the heart itself is one big working muscle. Trimmed of its silverskin and connective tissue, it can be sliced thin and threaded onto skewers for quick grilling, as in Peruvian anticuchos marinated in vinegar, cumin, and chili, or diced small and simmered into stews and chilis where its firm texture holds up. Ground beef heart also gets blended into burgers or meatloaf in smaller proportions to add flavor without much added fat. Its taste is mild and beefy with a slightly denser bite than steak, and it takes well to bold, acidic marinades that tenderize the tight muscle fibers.
Look for a deep red color at the butcher counter, keep it refrigerated for a day or two, or freeze it if you are not cooking soon, and always trim the tough membrane before cutting into portions. At 112 calories and 17.7 grams of protein per 100 grams, with only 3.94 grams of fat, it is a lean way to build a high protein meal. It is also naturally low in sodium at 98 milligrams per 100 grams and supplies about 24 percent of the Daily Value for iron, making it a useful cut to work into the rotation when you want an iron-rich alternative to standard cuts of beef.
Frequently asked questions about beef
How many calories are in beef heart?
Beef heart has 112 calories per 100 grams raw.
Is beef heart a good source of iron?
Yes, a 100 gram raw portion provides about 24 percent of the Daily Value for iron.
How do you prepare beef heart?
Trim the silverskin and connective tissue, then slice it thin for quick grilling, as in Peruvian anticuchos, or dice it for stews.