Group · Meat
Calf heart
Calf heart is one of those prime offal meats long appreciated in traditional cooking, halfway between lean meat and offal. Its firm texture and straightforward flavour, less pronounced than that of liver, make it a versatile cut. It can be found whole at the butcher’s, ready to be trussed and cleaned, or already cut into slices ready to pan-fry. Nutritionally, calf heart appeals for its richness in protein (about 17.2 g per 100 g) and its moderate fat content, with just 105 kcal per 100 g. Its near absence of carbohydrate makes it an interesting food in a balanced diet that cares about the quality of what you eat.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 105 kcal |
| Kilojoules | 441 kJ |
| Protein | 17,2 g |
| Carbohydrate | 0,1 g |
| Fat | 4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B1213,8 µg552 %
- Vitamin B21 mg71 %
- Vitamin B10,52 mg47 %
- Vitamin B52,78 mg46 %
- Vitamin B36,4 mg40 %
- Copper0,34 mg34 %
- Vitamin B60,43 mg31 %
- Iron4,24 mg30 %
See the other 15 nutrients
- Phosphorus211 mg30 %
- Selenium14 µg25 %
- Vitamin D1 µg20 %
- Zinc1,47 mg15 %
- Potassium261 mg13 %
- EPA0,03 g12 %
- Vitamin C8 mg10 %
- Vitamin E0,8 mg7 %
- Omega-6 LA0,54 g5 %
- Magnesium18 mg5 %
- Manganese0,04 mg2 %
- Iodine1,95 µg1 %
- Total omega-30,03 g1 %
- Vitamin B92 µg1 %
- Calcium5 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Calf heart needs a little preparation but rewards the effort. Start by removing the vessels, the surface fat and the membranes, then rinse it thoroughly. You can cut it into strips or cubes for quick pan-frying, or leave it whole for long, tender braising.
- Quick cooking: sear the strips over a high heat for a few minutes, with garlic, parsley and a splash of oil. Overcooked, the heart goes tough.
- Long cooking: in a stew or simmered with carrots, onions and a little wine, it becomes tender and tasty.
- Portion: allow 100 to 150 g per person as a main course.
- Storage: highly perishable, eat it within 24 to 48 hours of purchase, or freeze it without delay.
In terms of nutrition facts, calf heart has an interesting profile: plenty of good-quality protein, little carbohydrate and moderate fat. It is also a source of haem iron, zinc and B vitamins, valuable nutrients for everyday energy and vitality. Its glycaemic index is zero as it contains almost no carbohydrate.
For athletes, this richness in protein makes it an ally for muscle recovery and building mass. Include it in a post-workout meal with a source of complex carbohydrates such as brown rice or sweet potatoes from the starchy foods family. If you are looking for other lean, protein-rich meats, veal or veal escalope fit well into the rotation. To go further, our article on fitness nutrition gives useful guidelines.
When it comes to weight loss or weight control, calf heart ticks many boxes: reasonable calorie density, high satiety thanks to protein and no sugars. Just watch the preparation methods: avoid deep-frying and very fatty sauces that add to the calorie count. Gentle cooking, without too much fat, preserves both the tenderness and the lightness of the dish.
To discover other offal and cuts, explore the meat family, or compare nutrition using the food calorie table. Varying your sources remains the key to a balanced, tasty plate.