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One of the most prized foods by our hunter ancestors was the heart of an animal. Many cultures believed that consuming the heart gave them the power of the animal. Now with modern science we are learning how these ancient practices are supported by our understanding of the nutrient density in these organs. Beef heart is particularly rich in some important nutrients for supporting energy and vitality. In the article we’ll cover the amazing nutritional benefits of adding beef heart into your diet. 

What is Beef Heart

Beef heart, also known as Oxheart, is an organ meat cut. It is the heart of a cow which is responsible for pumping its blood throughout its huge frame throughout its life. Average beef heart weights 3 to 4 lbs.

Beef Heart is nutrient-dense and delicious with many steak-like qualities as it is similar to muscle meat given its muscular structure and function. 

Adding beef heart to your diet is a tasty way to boost your consumption of bioavailable nutrients and a great way to embrace organ meats and nose-to-tail eating. This means that no part of the animal goes to waste, even the more undesirable cuts like organ meats. 

Beef Heart Nutrients

3 ounces beef heart (85g)
Total calories 140.3
Total fat4 grams
Monounsaturated fat0.9 grams
Polyunsaturated fat0.8 grams
Trans fat0.1 grams
Cholesterol180.2 milligrams
Sodium50.2 milligrams
Potassium186.2 milligrams
Carbohydrates0.1 grams
Net Carbs0.1 grams
Sugar0 grams
Protein24.2 grams
Iron5.4 milligrams68%
Magnesium17.8 milligrams6% 
Phosphorus215 milligrams22%
Zinc2.4 milligrams17%
Copper0.5 milligrams24%
Selenium33 micrograms48%
Thiamine0.1 milligrams6%
Riboflavin (B2)1 milligram61%
Niacin5.7 milligrams29%
Folate4.3 micrograms2%
Choline194.5 milligrams36%
Vitamin B60.2 milligrams17%
Vitamin B129.2 micrograms383%

Nutritional Benefits

Beef heart is probably most well known as the best natural source of CoQ10. CoQ10 is a vital compound renowned for its role in energy production, cardiovascular health, and antioxidant defence. As a powerful antioxidant, CoQ10 scavenges free radicals, mitigating oxidative stress and preserving cellular integrity. Moreover, CoQ10 plays a crucial role in cellular energy metabolism, facilitating ATP production and supporting optimal mitochondrial function. Research suggests that CoQ10 supplementation may enhance exercise performance, improve heart health, and alleviate symptoms of certain chronic conditions. By incorporating CoQ10-rich foods like beef heart into the diet, individuals can harness the benefits of this essential compound, promoting vitality, resilience, and overall well-being.


At the heart of beef heart lies an abundance of high-quality protein, essential for supporting muscle growth, repair, and overall cellular function. Unlike many other protein sources, beef heart boasts a complete amino acid profile, providing all nine essential amino acids that the body cannot produce on its own. According to research published in the Journal of Food Chemistry, beef heart stands out as an exceptional source of protein, offering approximately 17 grams of protein per 3.5-ounce serving. This protein density makes it an ideal choice for athletes, fitness enthusiasts, and individuals looking to maintain lean muscle mass.


Iron deficiency is a prevalent nutritional concern worldwide, with symptoms ranging from fatigue and weakness to impaired cognitive function. Beef heart emerges as a natural solution, brimming with heme iron – the most readily absorbed form of iron found in animal products. A study published in the European Journal of Clinical Nutrition found that incorporating heme iron-rich foods like beef heart into the diet can significantly improve iron status and reduce the risk of iron deficiency anaemia. With each serving of beef heart providing approximately 2.5 milligrams of iron, surpassing the daily recommended intake, it stands as a formidable ally in the battle against iron deficiency.


Selenium, a trace mineral abundant in beef heart, plays a vital role in antioxidant defense and thyroid function. As a component of selenoproteins, selenium neutralizes harmful free radicals, protecting cells from oxidative damage, and supports immune response. Additionally, selenium is crucial for thyroid health, aiding in the conversion of inactive thyroid hormone into its active form. Research indicates that selenium deficiency may compromise immune function and thyroid health, leading to various health issues. By incorporating selenium-rich foods like beef heart into the diet, individuals can maintain optimal selenium levels, bolster antioxidant defenses, and support thyroid function, promoting overall health and well-being.

B Vitamins

Beef heart shines as a veritable goldmine of B vitamins, essential for energy metabolism, nerve function, and the synthesis of red blood cells. Among these, vitamin B12 takes centre stage, with beef heart offering an impressive 70 micrograms per 3.5-ounce serving – exceeding the recommended daily intake by nearly twelvefold. Additionally, beef heart delivers substantial doses of riboflavin (B2), niacin (B3), and pyridoxine (B6), each playing unique roles in supporting overall health and vitality. Research published in the American Journal of Clinical Nutrition highlights the importance of adequate B vitamin intake in promoting optimal energy production and neurological function. Incorporating beef heart into the diet provides a convenient and delicious means of meeting these nutritional needs.

Collagen and Elastin

Beef heart contains significant amounts of collagen and elastin, two structural proteins vital for maintaining skin elasticity, joint health, and connective tissue integrity. Collagen serves as the building block for skin, bones, tendons, and ligaments, while elastin provides elasticity and resilience to tissues. As we age, our bodies’ natural production of collagen and elastin declines, leading to wrinkles, joint stiffness, and reduced skin elasticity. By consuming collagen and elastin-rich foods like beef heart, we can support skin health, promote joint flexibility, and preserve overall mobility. Research suggests that collagen supplementation may improve skin hydration, elasticity, and firmness, offering promising benefits for skin ageing and joint health.

Rare Peptides

Beef heart is rich in newly and yet-to-be-discovered peptides, too. Foremost among these special proteins is dwarf open reading frame peptide, or DWORF. DWORF may improve your heart’s overall function and contraction strength. 

Take Home

Beef heart, like many other organs, is a nutritional powerhouse, with specific nutrients not found in the same amounts as other organs like CoQ10 and Elastin. Given its lower vitamin A, iron and copper amounts compared to liver, it’s a great additional organ to consume regularly in your diet!

Try Beef Heart Now


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