Beef Tongue: The Nutrition Low-down—Why Your Taste-buds

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!