Heart

Overview

Heart is an organ meat often highlighted for its CoQ10 content, supporting mitochondrial electron transport and antioxidant function [1]. Reviews of edible offal note that different organs concentrate different nutrients; in practice, heart is typically used as an occasional rotational offal food rather than a daily staple [2].

Within the BRAIN Diet framework, heart can be used strategically when prioritising mitochondrial-supportive nutrients such as CoQ10, while keeping the overall dietary pattern plant-forward. Sourcing from reputable producers and using gentle, moist-heat cooking methods help preserve palatability and avoid excessive high-heat byproducts [1,2].

Key Nutritional Highlights

• Nutrient-dense source of complete protein plus highly bioavailable vitamins and minerals.
• Typically richer than standard muscle meat in vitamin B12 and other micronutrients.
• Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
• Nutrient concentrations can be very high, so portion size and frequency are useful practical levers.
• Processing and cooking method still matter for overall dietary context.

Food Context

Synergies

• Part of nutrient-dense animal food strategy

Sourcing

• Source from grass-fed/pasture-raised when possible

Preparation

• Best prepared with gentle cooking
• Important for CoQ10 intake

Recipes

no recipes found

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	112 kcal	—
Protein	17.7 g	—
Total fat	3.9 g	—
Saturated fat	1.4 g	—
Carbohydrates	0.1 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	4.3 mg	23.9%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
CoQ10	Present — quantity not established *	—

Source notes (supplementary):

• * CoQ10: Food-composition surveys report coenzyme Q10 in Heart (e.g. Mattila & Kumpulainen 2001); USDA SR Legacy does not include a CoQ10 field.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Beef, variety meats and by-products, heart, raw, FDC ID 168625, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

2 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

References

[1] Heart is an organ meat often highlighted for its CoQ10 content, supporting mitochondrial electron transport and antioxidant function. Crane et al. 2001. Biochemical functions of coenzyme Q10 in mitochondria

[2] Reviews of edible offal note that different organs concentrate different nutrients; in practice, heart is typically used as an occasional rotational offal food rather than a daily staple. Latoch & Stasiak 2024. Edible offal as a valuable source of nutrients (review)