Heart: Nutrition Facts
Generic food Meat
Heart contains 164 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 33 kcal.
Roughly 72% of its calories come from protein, with 27% from fat and 0.4% from carbohydrates (estimated with general energy factors).
That is close to the median for liver and organ meats on FoodFactly (174 kcal per 100 g).
100 g provides 446% of the Daily Value for Vitamin B12, 92% of the Daily Value for Riboflavin (B2) and 70% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 164 kcal | |
| Total fat C | 4.7 g | 6% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol C | 210 mg | 70% |
| Sodium C | 366 mg | 16% |
| Total carbohydrates C | 0.15 g | 0.1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 28.2 g | 56% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.29 mg | 2% |
| Vitamin K C | 0.5 µg | 0.4% |
| Thiamin (B1) C | 0.1 mg | 8% |
| Riboflavin (B2) C | 1.2 mg | 92% |
| Niacin (B3) C | 6.6 mg | 41% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 10.7 µg | 446% |
| Choline C | 227 mg | 41% |
| Calcium C | 5 mg | 0.4% |
| Iron C | 6.3 mg | 35% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 252 mg | 20% |
| Potassium C | 217 mg | 5% |
| Zinc C | 2.9 mg | 26% |
| Copper C | 0.56 mg | 62% |
| Selenium C | 38.6 µg | 70% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 72%
- Carbohydrates 0.4%
- Fat 27%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein28.2 gin the top quarter of liver and organ meats (median 21 g)
- Fat4.7 gbelow the median for liver and organ meats (median 8.7 g)
- Saturated fat1.4 gin the lowest quarter of liver and organ meats (median 2.5 g)
- Sodium366 mgin the lowest quarter of liver and organ meats (median 386 mg)
- Protein per 100 kcal17.2 gprotein density, useful for comparing foods with different calorie levels
- Water65.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1 g |
|---|---|
| Polyunsaturated fat C | 0.98 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.73 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.05 g |
| SFA 16:0 C | 0.61 g |
| SFA 18:0 C | 0.66 g |
| MUFA 18:1 C | 0.93 g |
| PUFA 18:3 C | 0.019 g |
| PUFA 20:4 C | 0.22 g |
| MUFA 16:1 C | 0.059 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.01 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 65.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Groundhog | 159 | 28.1 g | 0 g | 4.3 g |
| Armadillo | 159 | 28.1 g | 0 g | 4.3 g |
| Wild pig | 159 | 28.1 g | 0 g | 4.3 g |
| Venison, NFS | 167 | 28.1 g | 0 g | 5.3 g |
| Kidney | 157 | 27 g | 0 g | 4.6 g |
| Pork, chop, lean only eaten | 171 | 28 g | 0 g | 5.9 g |
| Caribou | 166 | 29.5 g | 0 g | 4.4 g |
| Veal, chop | 158 | 29.5 g | 0.07 g | 4.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in heart?
100 g of heart has 164 kcal. 1 oz yields (20 g): about 33 kcal. 1 heart (3 g): about 5 kcal. 1 cup (145 g): about 238 kcal.
Is heart high in protein?
Heart contains 28.2 g of protein per 100 g (56% of the 50 g Daily Value), or 5.6 g in 1 oz yields (20 g). About 72% of its calories come from protein. Compared with other liver and organ meats, that is among the highest quarter (median 21 g).
How many carbs are in heart?
Heart has 0.15 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in heart?
Heart contains 4.7 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does heart contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (446% DV), Riboflavin (B2) (92% DV), selenium (70% DV), copper (62% DV) and Niacin (B3) (41% DV). The full list is in the vitamins and minerals table above.
How much sodium is in heart?
100 g contains 366 mg of sodium, 16% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706156. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.