Beef, variety meats and by-products, pancreas, raw
FDC 169452oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 45 · -9 vs Beef medianRaw beef pancreas scores 45 of 100, Fair band, ranking 37th of 60 in the Beef category, whose median is 54. Protein is the clear draw at 31% DV, excellent, with vitamin C at 15% DV and iron at 12% DV rounding out a fairly unusual nutrient profile for beef.
This variety meat is typically braised or sauteed after soaking and trimming. It's dense in saturated fat, 6.4 grams per 100 grams, and cholesterol, 205 milligrams per 100 grams, so it suits occasional use rather than a regular rotation. Beef thymus, cooked and braised, is a higher-scoring alternative in the same category.
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 | 235 kcal | 12% |
| Total fat | 19 g | 24% |
| Saturated fat | 6.4 g | 32% |
| Cholesterol | 205 mg | 68% |
| Sodium | 67 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 16 g | 31% |
| Potassium | 276 mg | 6% |
| Calcium | 9 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 14 mg | 15% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | 3% |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 57 mg | 19% |
| Sodium | 19 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 4.4 g | 9% |
| Potassium | 77 mg | 2% |
| Calcium | 2.5 mg | 0% |
| Iron | 0.62 mg | 3% |
| Magnesium | 5 mg | 1% |
| Vitamin C | 3.8 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169452Original 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, thymus, cooked, braisedDensity 46 vs 45Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiledDensity 48 vs 45Beef, variety meats and by-products, mechanically separated beef, rawDensity 48 vs 45Original analysis by NutriVerdict
In the kitchen and how to use it
Beef pancreas is a lesser-known variety meat, typically soaked and blanched first to firm up its soft texture, then pan-seared or braised to build a golden crust and a mild, delicate flavor that takes on butter, lemon, capers, or a mushroom sauce well. It belongs to the same family of offal preparations that French cooking and other organ-meat traditions have long built dishes around, where the point is a tender interior and a well-browned exterior rather than a strong flavor of its own. Sherry, brown butter, and fresh herbs are common finishing touches that let the mild meat carry the sauce rather than compete with it.
Buy it fresh from a butcher, keep it refrigerated, and plan to cook it within a day or two or freeze it for later. Raw beef pancreas comes in at 235 calories per 100 grams, so a 28 gram raw serving is roughly 66 calories before cooking. It is a solid protein choice for cooks open to organ meats, with 15.7 grams of protein per 100 grams (31% of the Daily Value), 12% DV for iron, and a modest 67 milligrams of sodium per 100 grams, making it a lean base to build a protein-forward dish around.
Frequently asked questions about beef
How many calories are in raw beef pancreas?
Raw beef pancreas has 235 calories per 100 grams.
Is beef pancreas a good source of protein?
Yes, it provides 15.7 grams of protein per 100 grams, about 31% of the Daily Value.
How is beef pancreas usually cooked?
It is typically soaked and blanched first, then pan-seared or braised to firm the texture, similar to how other variety meats are prepared.