Heart is a lean organ meat — 17.7 g protein, 3.9 g fat per 100 g. Cooking loss is 15–25% (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 112 kcal. Heart is muscular tissue — it cooks more like a steak than other offal.
How should I track Beef Heart, raw?
Beef Heart, raw is high in iron. The simplest way to track Beef Heart, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
