Beef, variety meats and by-products, pancreas, cooked, braised
Whole food · Beef Products
Beef pancreas, when braised, transforms into a surprisingly tender and richly flavored organ meat with a smooth, almost creamy texture that melts in the mouth. It has a mild, slightly sweet, and deeply savory profile, far less metallic than liver, and its high protein and fat content make it a substantial, nutrient-dense bite.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
Food enthusiasts cherish it for its unique, velvety texture and mild flavor that absorbs cooking sauces beautifully. It's a prized ingredient in various traditional cuisines, valued for its nutritional density and as a way to use the whole animal respectfully.
⚠️ Watch-outs & how to enjoy it better
Its origin as an organ meat can be a psychological barrier for some. It is high in cholesterol and saturated fat, so those monitoring heart health should consume it in moderation. To balance a meal, pair it with fiber-rich vegetables like roasted Brussels sprouts or a leafy green salad.
Key benefits
- Excellent source of complete protein (27.1g per 100g).
- Rich in B vitamins, especially B12, crucial for nerve function.
- Contains selenium, an important antioxidant mineral.
- Provides heme iron, which is highly bioavailable.
- Naturally zero carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pancreas is both an endocrine gland (producing hormones like insulin) and an exocrine gland (producing digestive enzymes), making it a dual-function organ in the body.
Full nutrition (USDA data · scales with serving)
| Water | 55.6 g |
| Energy | 271 kcal |
| Energy | 1134 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 17.2 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 453 mg |
| Potassium, K | 246 mg |
| Sodium, Na | 60.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 48.5 ug |
| Vitamin C, total ascorbic acid | 20.3 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.48 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 4.2 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Vitamin B-12 | 16.6 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 1.0 g |
| MUFA 18:1 | 4.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.74 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 262 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.1 g |
| Lysine | 2.0 g |
| Methionine | 0.49 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 1.5 g |
| Histidine | 0.53 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 2.3 g |
| Glycine | 1.7 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
FAQ
How does beef pancreas taste different from beef liver?
Beef pancreas has a much milder, sweeter, and less mineral or 'metallic' taste than liver. Its texture is smoother and creamier, not grainy.
Is beef pancreas safe to eat?
Yes, when sourced from healthy animals and cooked thoroughly to an internal temperature of 160°F (71°C) to eliminate any potential pathogens.
What's the best way to cook it to avoid toughness?
Braising or slow-cooking in liquid is ideal, as it breaks down connective tissue and results in a tender, palatable texture. Quick, high-heat methods can make it rubbery.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.71 kcal/g · 40% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.