Beef Heart Nutrition: A Complete Guide for 2024

Beef heart is gaining attention as a nutrient-dense and affordable cut of meat. As a type of muscle meat, it can be cooked and eaten much like a steak, which makes it approachable for those curious about trying something different.

This cut provides iron, zinc, and B vitamins, similar to what’s found in other beef cuts or leaner proteins like chicken or plant-based options. Its rising popularity is linked to the "nose-to-tail" trend, which aims to reduce waste by using less common parts of the animal.

That said, beef heart isn’t a magic bullet for health. While it’s leaner than some other cuts, it’s not the leanest protein available. It’s worth considering how it fits into your overall diet and the environmental impact of red meat compared to plant-based alternatives.

If you’re curious, beef heart can be a new way to experiment in the kitchen. But it’s important to approach it with an informed perspective, rather than getting caught up in hype or trends.

Beef Heart Key Nutrients: Why Consider Beef Heart… 🤔

Beef heart is a nutrient-dense food that provides essential macronutrients and micronutrients. For a deeper dive into the nutrition of various foods, be sure to check out our full guide to nutrition and food, where we explore the health benefits and considerations of different protein sources.

Beef heart is an offal, which means it’s a concentrated source of nutrients. Here are some of the key nutrients it offers:

• Vitamin B12: Supports brain function and nerve health.

• Selenium: Acts as an antioxidant and boosts immunity.

• Iron: Essential for red blood cell production.

• Choline: Important for brain health and liver function.

• Protein: Builds and repairs muscle.

• Zinc: Supports immunity and metabolism.

• CoQ10: Helps with energy production.

• Copper: Plays a role in iron metabolism and immune function.

While beef heart can be a valuable addition to a balanced diet, it's important to be cautious about certain dietary trends. Diets like the carnivore, lion, and similar extreme plans are often marketed as solutions for health, but they can be dangerous. 

These diets, which focus primarily on animal-based foods, lack essential nutrients and can increase the risk of chronic diseases. Always approach extreme diets with skepticism and prioritize variety for a healthier, more balanced lifestyle.

Grass-Fed vs. Grain-Fed Beef Heart: Nutritional Differences

The sourcing of beef heart can significantly impact its nutritional benefits. Grass-fed beef is often considered the healthier choice due to its more favorable fat profile, higher levels of beneficial vitamins, and increased antioxidants.

How Beef Heart Compares: Nutrition Facts ⚖️

Comparing protein sources helps you determine which fits best into your diet. Below is a comparison of beef heart against other popular protein sources, giving you a clear view of how it measures up in terms of calories, protein, fat, and carbohydrates.

While beef heart is a rich source of protein and essential nutrients, it’s important to remember that, like all organ meats, it should be consumed in moderation. Despite its nutritional benefits, beef heart is relatively high in cholesterol and saturated fat. 

What Are the Health Benefits of Beef Heart?

When it comes to red meat, there have been studies linking its consumption to certain health risks¹. However, fresh organ meats like beef heart differ from processed meats, as they lack harmful additives and are often leaner than other cuts of red meat.

💖 Cardiovascular Health

Beef heart is packed with Coenzyme Q10 (CoQ10). This nutrient supports energy production in heart cells and acts as a powerful antioxidant². This helps to protect the heart from oxidative stress. Additionally, its high levels of B vitamins, especially B12 and B2, contribute to healthy blood circulation and the production of red blood cells, supporting overall cardiovascular health³.

⚡ Energy Boost

If you're looking for an energy lift, beef heart delivers. It provides iron (24% of your daily value per serving), which is essential for transporting oxygen throughout your body and preventing fatigue⁴. Plus, it’s rich in riboflavin (70% DV) and niacin, both of which help convert food into energy, fueling your body for the day ahead⁵.

💪 Muscle Growth & Recovery

Packed with high-quality protein, beef heart supports muscle growth and recovery⁶. This makes it an excellent option for athletes or anyone looking to maintain muscle mass. It also contains collagen and elastin. These proteins contribute to connective tissue and joint health, aiding in recovery after physical activity⁷.

💊 Immune Support

Beef heart can be a great ally for your immune system. It’s rich in zinc, a mineral that helps produce white blood cells and fight off infections⁸. Additionally, Vitamin B12 boosts immune cell function and promotes DNA synthesis, keeping your immune system strong and responsive⁹.

🦴 Skin & Joint Health

The collagen in beef heart improves skin elasticity¹⁰. It also helps to reduce wrinkles and promote a youthful appearance. Meanwhile, elastin supports tissue structure, making it beneficial for maintaining healthy joints and overall tissue integrity.

🧠 Mental & Nervous System Health

Beef heart contains choline and B12. These are essential for producing neurotransmitters that influence memory, mood, and cognitive function¹¹. These nutrients work together to support brain health, helping you stay sharp, focused, and in a positive frame of mind.

What Does Beef Heart Taste Like? 🫀

Beef heart has a distinct flavor and texture that sets it apart from other cuts of beef. Here's what to expect:

• Gamey, similar to venison: This makes it a flavorful option for those who enjoy meats with a richer, more robust profile. However, the gaminess is subtle enough to avoid overpowering your dish, especially when seasoned or marinated.

• Unique texture depending on the cooking method: The texture of beef heart can vary significantly based on how it’s prepared. Slow cooking results in tender, melt-in-your-mouth meat, while grilling or pan-searing can create a firmer, steak-like bite. 

• Milder than beef liver: Unlike beef liver, which has a strong, metallic taste, beef heart is much milder. This makes it an approachable choice for those new to organ meats or seeking something less intense in flavor.

• Texture similar to sirloin steak: When prepared correctly, it can have a texture surprisingly similar to sirloin steak. This makes it a versatile choice for various dishes. If you’re looking for high-quality sirloin or other cuts, check out our guide to the 6 best meat delivery services.

How to Buy Beef Heart? 🛒

Buying beef heart might seem intimidating at first, but it’s easier than you think if you know what to look for. Here’s a quick guide to help you choose the best quality:

• Weigh the heart: A typical beef heart weighs around 1-2 pounds (450-900 grams). Larger hearts may indicate an older animal, which could result in tougher meat. Smaller hearts tend to be more tender and easier to work with.

• Check it over: Fresh beef heart should have a deep, rich red color and a smooth, firm texture. Avoid any cuts that appear discolored, excessively slimy, or have an unpleasant odor, as these could indicate spoilage.

• Ask the right questions: When purchasing, ask the butcher if the heart has been trimmed. A well-trimmed beef heart will have less fat, connective tissue, and blood vessels, making it easier to prepare. If not trimmed, you may need to do this at home before cooking.

• Consider your budget: Beef heart is one of the more affordable cuts of meat, often costing significantly less than steaks or roasts. Prices typically range from $2–$4 per pound, making it an economical choice for nutrient-dense meals.

How To Prepare & Cook Beef Heart: Top Tips 🧑‍🍳

Cooking beef heart might sound daunting, but it’s easier than you think. It’s a great introduction to organ meats because its texture is similar to regular muscle meat. You can cook it whole, halved, or sliced, depending on the recipe. 

Beef heart is versatile enough to substitute for other lean cuts of beef in many dishes. You can slice and stir-fry it, use it in stews, or cook it just like a steak. Its mild, meaty flavor makes it an easy swap in recipes that call for lean cuts like sirloin or flank steak.

Top Cooking Methods

• Pan-fry: Slice the beef heart into thin strips, season it, and quickly sear in a hot pan for a tender, flavorful result. This method works well for stir-fries or fajitas.

• Roast: Roast the beef heart whole or in halves with your favorite seasoning blend. This method enhances its natural flavor while keeping it moist and tender.

• Grill: Marinate slices of beef heart, then grill them like steaks. The high heat adds a smoky flavor while maintaining a meaty texture.

• Crockpot/Instant Pot: For a low-maintenance option, cook beef heart in a slow cooker or pressure cooker. Add broth, vegetables, and seasonings for a hearty stew or shredded meat.

• Braised: Braising beef heart in a flavorful liquid like wine or broth softens its texture and infuses it with rich flavor. This technique is perfect for hearty, comforting dishes.

• Stewed: Cut the beef heart into chunks and simmer it in a stew with vegetables and herbs. The slow cooking makes it tender and enhances its flavor.

• In sausages: Grind beef heart and mix it with other meats and spices to make nutrient-packed sausages. This is a creative way to incorporate it into your meals.

Easy Beef Heart Recipes 🍴

Cooking beef heart doesn’t have to be complicated. With a few simple methods, you can create flavorful dishes. If you're looking for more ideas, check out our review of Crowd Cow. This meat delivery company features some beef heart recipes on its blog.

Pan-Fried Beef Heart Slices 

Ingredients:

• 1 beef heart (trimmed, sliced into ½-inch pieces)

• Salt, pepper, and optional spices (e.g., garlic powder)

• 2 tbsp olive oil or butter

Instructions:

1. Heat oil in a skillet over medium-high heat.

2. Season slices and cook 2 to 3 minutes per side until browned.

3. Serve with veggies or salad.

Braised Beef Heart

Ingredients:

• 1 beef heart (whole or halved, trimmed)

• 1 onion, 2 carrots, 2 celery stalks (chopped)

• 3 cloves garlic, minced

• 2 cups beef broth, 1 cup red wine (optional)

• Herbs, salt, and pepper

Instructions:

1. Sear the beef heart in a pot, then set aside.

2. Sauté veggies, add broth, wine, and seasonings.

3. Add the heart back, cover, and bake at 325°F (160°C) for 2 to 3 hours.

4. Slice and serve with the sauce.

Can You Give Your Dog Beef Heart?

Yes, beef heart is safe and nutritious for dogs in moderation. It’s rich in taurine, an essential amino acid that supports heart health, vision, and overall well-being. Taurine deficiency can lead to issues like dilated cardiomyopathy (DCM), so adding nutrient-dense organ meats like beef heart to your pet's diet can be beneficial.

Beef heart should supplement your dog’s meals rather than replace them. While packed with nutrients, organ meats are rich and should be fed in controlled portions to prevent digestive upset. 

FAQ

Is it healthy to eat beef heart?

Beef heart can be a healthy addition to your diet. It's rich in protein, Coenzyme Q10 (CoQ10), B vitamins, iron, and collagen, offering potential health benefits. However, since it's still red meat, it’s best to consume it in moderation alongside other protein sources, especially if you’re concerned about saturated fat intake​.

How often can I eat beef heart?

You can eat beef heart occasionally as part of a balanced diet. Like other organ meats, it’s nutrient-dense, but it’s still considered red meat, so it’s advisable to enjoy it in moderation. Eat it only once or twice a week and incorporate a variety of other protein sources for better balance​.

How do you clean beef heart?

To clean beef heart, rinse it under cold water, remove any excess fat, and trim the connective tissue and blood vessels. If you're using it for a stew or braising recipe, it may require more thorough cleaning to ensure the texture is tender. You can also ask the butcher to clean it for you​.

Is beef heart better than muscle meat

Beef heart has a similar protein content to muscle meat but offers additional nutrients like CoQ10 and more collagen and elastin, which are great for skin and joint health. While it's more nutrient-dense, it’s still higher in fat than leaner proteins like chicken or turkey, so it isn't necessarily a "better" choice, but a different one​.

What is the nutritional value of beef hearts?

Beef heart is nutritionally dense. It’s rich in protein (about 20 grams per 4 oz serving), with a low fat content (around 6 grams), and contains no carbohydrates. It's also an excellent source of iron, selenium, B12, and CoQ10, making it beneficial for energy production, heart health, and immune function​.

Can you eat raw beef heart?

While some cultures consume raw organ meats, it’s not recommended due to the risk of foodborne illnesses. Cooking beef heart not only makes it safer to eat but also improves the digestibility of its proteins​.

References

1. https://www.health.harvard.edu/staying-healthy/whats-the-beef-with-red-meat

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC8151454/

3. https://www.bmj.com/content/341/bmj.c6273

4. https://bmjopen.bmj.com/content/8/4/e019240

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7037471/

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/

7. https://www.sciencedirect.com/science/article/pii/S2405844023021680

8. https://www.imm.ox.ac.uk/news/zinc-in-immune-function

9. https://pubmed.ncbi.nlm.nih.gov/34791425/

10. https://onlinelibrary.wiley.com/doi/full/10.1155/2024/8752787?msockid=2ff1a165862c65df3646b570870b64e1

11. https://pubmed.ncbi.nlm.nih.gov/33251075/