and
Your Body Might Cheer 🎉
| Nutrient (cooked, simmered) | Per 100 g | % Daily Value* | What it means for you |
| Calories | 278 kcal | — | About 40 % more energy-dense than a lean steak; good if you need hearty fuel. |
| Protein | 19 g | — | All essential amino acids; great for tissue repair, though less protein‐per-calorie than lean cuts. |
| Total fat / Saturated fat | 22 g / 8 g | 34 % / 40 % | Fat = flavor + tenderness, but mind sat-fat if you track heart health. |
| Cholesterol | 132 mg | 44 % | Similar to egg yolks—fine for most in moderation, but check with your clinician if you have lipid goals. |
| Sodium (unsalted cook) | 65 mg | 3 % | Low—unless you cure or brine it. |
| Vitamin B12 | 3.1 µg | 130 % | One 3-oz serving covers a day’s needs—key for nerves & red-blood cells. |
| Riboflavin (B2) | 0.3 mg | 23 % | Supports energy metabolism; higher than most muscle meats. |
| Niacin (B3) | 3.5 mg | 22 % | Helps convert food to energy. |
| Vitamin B6 | 0.2 mg | 12 % | Protein metabolism & neurotransmitters. |
| Pantothenic acid (B5) | 0.7 mg | 15 % | Co-factor for hormone & fat synthesis. |
| Choline | 155 mg | 28 %† | Brain, liver & cell-membrane health. |
| Zinc | 4.1 mg | 29 % | Immunity & wound healing. |
| Iron | 2.6 mg | 15 % | Highly bio-available heme iron. |
| Selenium | 13 µg | 24 % | Antioxidant enzyme component. |
* %DV based on a 2 000-kcal diet.
† Adequate Intake (AI) for adults is 550 mg (men) / 425 mg (women).
How Does It Stack Up to Other Protein Staples?
| Cut (cooked, 100 g) | Calories | Protein | Fat | Saturated Fat | Stand-out |
| Beef tongue | 278 | 19 g | 22 g | 8 g | B-12, choline powerhouse |
| Lean top-round steak | 167 | 30 g | 4 g | 1.8 g | High protein, low fat—diet-friendly |
| Skinless chicken breast | 157 | 31 g | 3.6 g | 1 g | Ultra-lean, low-cholesterol go-to |
Take-away:
Tongue trades some protein density for richer mouth-feel and a serious micronutrient bonus, especially B-vitamins, zinc, selenium, and choline.
Nutrition Upsides 🎯
- B-Vitamin Bomb: Tongue outperforms many muscle meats in B12, B2, B3, and B5—nutrients essential for energy, brain function, and healthy blood cells.
- Mineral Boost: Iron + zinc + selenium in one bite support oxygen transport, immunity, and antioxidant defenses.
- Choline Champion: Few foods deliver >25 % of choline in a small (3-oz/85 g) portion—good news for memory and liver detox pathways.
- Collagen & Glycine: Because tongue is connective tissue-rich, slow cooking releases extra gelatin and the amino acid glycine, which may aid joint and gut health (not included in standard labels).
Nutrition Watch-outs ⚠️
| Issue | Why it matters | Smart strategies |
| High fat & saturated fat | 34 % DV fat / 40 % DV sat-fat per 100 g | Trim visible fat after braise; pair with plenty of veggies and whole grains to balance calories and promote heart-friendly fiber. |
| Cholesterol load | 132 mg (~2 egg yolks) | Most healthy people can enjoy organ meats weekly, but if you manage LDL or familial hypercholesterolemia, keep portions modest and discuss with your dietitian. |
| Purines | Organ meats are naturally purine-rich (≈200 mg/100 g), which can elevate uric acid in gout-prone individuals | If you have gout, limit frequency and stay well-hydrated; pair with low-purine sides. |
| Sodium—if cured | Pickled/smoked tongue can exceed 800 mg Na/100 g | Opt for fresh or rinse cured versions; season with herbs, citrus, chilies instead of extra salt. |
Portion Wisdom & Culinary Tips
- Serving size to remember: A 3-oz (85 g) cooked slice = ~236 kcal, 16 g protein, 18 g fat, 112 mg cholesterol, 100 % DV B-12.
- Balancing a meal: Combine tongue tacos or gyūtan with crunchy slaws, citrus salsa, or kimchi—fiber + vitamin C enhance iron absorption and keep calories in check.
- Frequency sweet spot: Enjoy once every week or two to reap micronutrient benefits without overshooting fat & cholesterol goals—rotate with lean beef, poultry, seafood, pulses, and plant proteins for variety.
Bottom Line 🚀
Beef tongue is nutrient-dense decadence: a silky, flavor-packed cut that delivers more B-12, choline, zinc, and selenium than many prized steaks. Respect its richness—keep portions moderate, cook it low-and-slow, and round out the plate with vibrant plants. Used this way, tongue can be a joyful, tradition-honoring food that nourishes both palate and health. Enjoy exploring it with gusto!