Lamb, New Zealand, imported, heart, raw
Whole food · Lamb, Veal, and Game Products
New Zealand lamb heart is a lean, iron-rich organ meat with a dense, slightly chewy texture and a mild, mineral-forward flavor that’s less gamey than liver. Nutritionally, it’s a protein powerhouse with minimal fat and zero carbs, making it a standout for nutrient-dense eating.
Calorie split: 69% protein · 0% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
Cooks prize lamb heart for its clean, beefy flavor and satisfying bite when prepared correctly. It's a sustainable, nose-to-tail ingredient valued in many cuisines for its nutritional density and versatility in grilling, braising, or mincing.
⚠️ Watch-outs & how to enjoy it better
The texture can be tough or rubbery if overcooked, and its organ-meat taste may be unfamiliar to some. To counteract toughness, slice thinly against the grain for quick cooking (like stir-fries) or braise slowly to tenderize. Pair with acidic elements like lemon or vinegar to brighten the flavor.
Key benefits
- Excellent source of high-quality protein (18g per 100g)
- Very low in fat (3.68g per 100g) and calories (105 kcal)
- Rich in bioavailable heme iron, supporting energy and blood health
- Good source of B vitamins, especially B12 and B2 (riboflavin)
- Contains CoQ10, an antioxidant important for cellular energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb heart is one of the most concentrated dietary sources of Coenzyme Q10 (CoQ10), a compound vital for mitochondrial energy production, often more so than muscle meats.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 105 kcal |
| Energy | 441 kj |
| Protein | 18.1 g |
| Total lipid (fat) | 3.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 277 mg |
| Sodium, Na | 94.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.41 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 10.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.54 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 2.2 mg |
| Vitamin B-6 | 0.14 mg |
| Vitamin B-12 | 8.4 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 18.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.65 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.99 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 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.34 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.54 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.52 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.49 g |
| MUFA 18:1 c | 0.42 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.65 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:2 n-6 c,c | 0.31 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:4 n-6 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.06 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.07 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 119 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.86 g |
| Isoleucine | 0.81 g |
| Leucine | 1.4 g |
| Lysine | 1.6 g |
| Methionine | 0.59 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.71 g |
| Tyrosine | 0.63 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.38 g |
| Alanine | 0.90 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.77 g |
| Proline | 0.58 g |
| Serine | 0.62 g |
FAQ
How do I prepare lamb heart to avoid a tough texture?
For quick-cooking methods like grilling or stir-frying, slice the heart thinly against the grain and cook for just a few minutes. For braising, cook slowly in liquid for 1-2 hours until tender.
Is lamb heart safe to eat rare?
While some cultures enjoy it very rare, it's generally recommended to cook organ meats to a safe internal temperature to eliminate potential pathogens. A medium-rare to medium doneness is often ideal for balancing safety and texture.
What does lamb heart taste like?
It has a milder, cleaner flavor than liver, often described as a cross between lean beef and a subtle metallic or mineral note. The taste is more pronounced than muscle meat but less so than other organs.
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 1.05 kcal/g · 69% 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: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.