As a busy mom of two always on the lookout for hearty, nourishing meals, discovering beef heart felt like stumbling upon a hidden treasure!
Rustic, flavorful, and packed with nutrition, beef heart is a powerhouse ingredient beloved across Eastern European, French rustic, traditional American, and Latin American cuisines.
Today, let’s dive deep into its nutrition and find out: how many calories are there in one cup of beef heart?
Beef Heart – An Underrated Powerhouse
When most people think of beef, their minds jump straight to steaks or roasts. Yet for centuries, beef heart has been a staple in humble kitchens across the world.
- Eastern Europeans slow-cooked it into stews.
- French rustic chefs used it in hearty braises.
- Americans grilled it with onions, while Latin Americans, especially in Peru (hello, Anticuchos!), marinated and skewered it over open flames.
Not only does it carry a deliciously rich, beefy flavor, but it’s also a nutritional superstar — something we all appreciate when feeding our families with love.
How Many Calories in One Cup of Beef Heart?
Let’s get to the meat of it (pun intended!).
One cup of cooked beef heart (approximately 140–150 grams) provides:
| Nutrient | Amount per 1 Cup (Cooked) |
|---|---|
| Calories | 220–240 kcal |
| Protein | 30–32 grams |
| Fat | 10–12 grams |
| Carbohydrates | 0 grams |
| Iron | 30% Daily Value (DV) |
| Vitamin B12 | 250% Daily Value (DV) |
| Zinc | 25% Daily Value (DV) |
| CoQ10 | High Content |
In short:
One cup of beef heart delivers about 220–240 calories, making it incredibly protein-dense without loading you up with carbs or excess fats. Perfect for energizing active moms and growing kids alike!
Full Nutritional Analysis
Beef heart isn’t just a lower-cost beef cut — it’s basically nature’s multivitamin!
- Protein Powerhouse:
Each cup gives you over 30 grams of complete protein — essential for muscle growth, immune function, and repairing tissues (especially great if your little ones are in their “running-everywhere” phase!). - Rich in Iron:
Iron boosts oxygen transport in the blood. Tired moms, take note — it helps fight fatigue! - Vitamin B12 Blast:
With 250% of your daily B12 needs, beef heart supports brain health, nerve function, and keeps your mood elevated. - CoQ10 Superstar:
Coenzyme Q10 (CoQ10) is critical for heart health and energy production at a cellular level — beef heart is one of the richest natural sources. - Low in Carbs:
Zero carbohydrates — great if you’re watching sugar intake.
It’s keto-friendly, family-friendly, and energy-boosting!
Because let’s be honest — if it’s not easy and delicious, we moms don’t have time for it.
Simple Beef Heart Stir-Fry
Ingredients:
- 1 lb beef heart (trimmed and sliced thin)
- 2 tablespoons olive oil
- 1 small onion (sliced)
- 1 red bell pepper (sliced)
- 2 cloves garlic (minced)
- 1 tablespoon soy sauce or coconut aminos
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Optional: a squeeze of lemon
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add onions and peppers, stir-fry for 2–3 minutes until softened.
- Toss in the minced garlic and cook for 30 seconds.
- Add the sliced beef heart, sprinkle oregano, salt, and pepper.
- Stir-fry quickly (only about 3–4 minutes) until the heart slices are just cooked through. (Don’t overcook or it can get tough!)
- Finish with a splash of soy sauce and a squeeze of lemon if desired.
– Serve over rice, quinoa, or a pile of colorful veggies.
– Super nutritious. – Super fast. – Super kid-friendly!
Why Beef Heart Deserves a Spot in Your Kitchen
Here’s why you’ll want to pick some up on your next grocery trip:
- Budget-Friendly:
Beef heart is often half the price (or less!) of premium beef cuts. - Versatile:
Grill it, braise it, stir-fry it — there’s no wrong way. - Rich Flavor:
It’s meaty without being gamey, especially when marinated. - Boosts Family Health:
Packed with nutrients essential for kids’ growth and adults’ energy levels. - Sustainable Choice:
Eating organ meats honors the whole animal and reduces waste — a beautiful lesson to pass on to our little ones.
How to Buy and Prepare Beef Heart the Right Way
Choosing quality beef heart makes all the difference between a “meh” meal and a mouthwatering, memorable family dinner!
When buying beef heart:
- Look for grass-fed or pasture-raised sources whenever possible. They tend to have better flavor and higher nutrient density.
- Fresh beef heart should be deep red, firm, and have little odor.
- If buying frozen, check that it’s well-sealed and free of ice crystals (a sign of freezer burn).
Preparing beef heart:
- Trim away the outer fat and any tough connective tissue before cooking.
- Soak slices in a little salted water or milk for 30 minutes if you want an even milder flavor — a great tip if introducing it to kids!
- Slice it thin and cook it quickly to keep it tender and juicy.
Pro tip for moms: Ask your butcher to trim it for you if you’re short on time — most are happy to help!
Beef Heart vs. Other Cuts: Why It’s a Smart Family Choice
If you’re comparing beef heart to typical beef cuts, here’s the cool part: it delivers way more nutrients for fewer calories and dollars!
| Cut | Calories per 100g | Protein (g) | Iron (% DV) | Price (Approx.) |
|---|---|---|---|---|
| Beef Heart | 140–150 kcal | 20–22g | 20–30% | Low |
| Beef Ribeye | 290–310 kcal | 22–24g | 8–10% | High |
| Beef Sirloin | 250–270 kcal | 22–23g | 10–12% | High |
Bottom line:
- Lower in calories
- Higher in iron
- Richer in heart-supporting nutrients like CoQ10
- Way more affordable
It’s a no-brainer for any family looking to eat healthy, hearty meals without stretching the grocery budget. (Especially when little mouths are always asking for seconds!)
Conclusion
Next time you’re planning your weekly meals, why not toss some beef heart into the mix? It’s budget-smart, nutrition-packed, and surprisingly easy to cook.
Plus, it’s a chance to introduce your family to global food traditions that are hearty, flavorful, and full of love.
People Also Ask About Beef Heart Nutrition
Is beef heart healthier than regular beef?
Yes! Beef heart is richer in nutrients like iron, zinc, B12, and CoQ10 compared to traditional cuts like ribeye or sirloin. It’s also lower in calories and fat per serving while packing a higher protein punch.
Is beef heart high in cholesterol?
Like other organ meats, beef heart does contain cholesterol, but it’s important to note that dietary cholesterol doesn’t impact blood cholesterol as much as once believed. In moderation, beef heart can be part of a healthy diet.
Does beef heart taste good?
Absolutely! Beef heart has a rich, slightly beefier flavor than muscle cuts. When sliced thin and cooked quickly (like in a stir-fry or grilled), it’s incredibly tender and delicious.
How should I cook beef heart for the best texture?
Quick cooking methods work best. Think stir-frying, grilling, or searing in a hot pan. Overcooking can make beef heart tough, so it’s best to cook it fast and serve it medium-rare to medium.