Turkey, all classes, heart, cooked, simmered

Turkey heart is the muscular organ responsible for pumping blood in a turkey, and like all hearts from animals, it is composed primarily of lean muscle tissue. Organ meats — sometimes called offal — have been part of traditional diets around the world, featuring prominently in cuisines ranging from French pâtés and ragouts to Southeast Asian stir‑fries and stews. Turkey heart specifically refers to the heart from domestic turkeys (Meleagris gallopavo), a bird native to North America that was domesticated by Indigenous peoples long before European contact and later became central to holiday and everyday cooking. Unlike muscle cuts such as breast or thigh, turkey heart is an organ meat valued for its dense nutrient profile and unique texture. Turkey hearts are typically small, firm, and rich in flavor, with a texture similar to other organ meats like chicken liver or beef heart when properly cooked. Because they are part of the turkey’s cardiovascular system, they have a higher concentration of energy‑producing mitochondria and are naturally high in iron, B‑vitamins, and trace minerals compared to standard muscle cuts. Culturally, turkey heart appears in many cuisines — in Mexican and Central American traditional foods, hearts are grilled or skewered; in some European recipes, hearts are braised slowly with aromatics and herbs; and in parts of Asia, they are added to soups or hotpots. Varieties and preparations vary: in some markets you can find turkey hearts sold individually or attached to the giblets pack (which includes liver, gizzard, and neck). They are usually available year‑round, particularly around holidays like Thanksgiving when whole birds and giblet sets are common. Nutritionally, turkey heart stands out because it packs significant protein, iron, vitamin B12, and other micronutrients in a small volume, making it an efficient choice for nutrient‑dense eating patterns. Compared to other organ meats (such as liver or kidney), turkey heart has a milder flavor and is less likely to overwhelm plates with strong organ taste, which can make it more approachable for first‑time offal eaters. Because it is relatively lean with minimal connective tissue, it benefits from gentle cooking methods (simmering, braising, slow roasting) that preserve tenderness and flavor without drying the meat out.

The nutrition profile of turkey heart reveals why it is considered a nutrient‑dense food. Per 100 g cooked serving, turkey heart delivers about 174 kcal, ~24.9 g of protein, and ~7.5 g of fat, with negligible carbohydrates — making it particularly valuable for low‑carbohydrate and high‑protein diets. Protein in turkey heart is high‑quality and complete, providing all essential amino acids necessary for muscle maintenance, immune function, and regenerative processes. When comparing turkey heart to other common meats, its protein content is comparable to lean turkey breast and lean red meats, but with significantly higher micronutrient density — especially for iron, zinc, vitamin B12, and selenium. Micronutrient highlights include ~6.96 mg iron, which is roughly 39% of the daily value per 100 g, making turkey heart an excellent choice for individuals at risk of iron deficiency. Iron from animal sources (heme iron) is typically more bioavailable than plant iron, which enhances its effectiveness in supporting red blood cell production and oxygen transport. It also contains ~13.9 µg vitamin B12, which is very high and crucial for nerve health, DNA synthesis, and energy metabolism. Selenium (~56.8 µg) is another standout mineral, supporting antioxidant defenses and thyroid function. Turkey heart also provides meaningful amounts of zinc (~4.6 mg), phosphorus (~241 mg), and magnesium (~28 mg), each essential for metabolic processes, bone health, and enzymatic reactions. Fat composition in turkey heart includes modest saturated fat (~1.9 g per 100 g), with a larger proportion of monounsaturated and polyunsaturated fats, which can be more favorable for cardiovascular health when consumed in balanced diets. Cholesterol is higher than in many muscle meats (~359 mg per 100 g), reflective of its organ origin, which means individuals with specific health conditions (e.g., familial hypercholesterolemia) may need to moderate intake. Compared to turkey breast (a lean muscle meat), turkey heart is higher in iron and B‑vitamins but also higher in cholesterol. Its negligible carbohydrate content and rich micronutrient matrix make it useful in ketogenic and paleo eating patterns. When reviewed alongside other organ meats, turkey heart is leaner than liver and kidney, yet still rich in key nutrients, positioning it as a middle ground between conventional muscle meats and denser organ meats.

Scientific research specifically on turkey heart itself is limited, but broader evidence on organ meats and nutrient‑rich animal proteins offers insights into potential health benefits. Organ meats in general are among the most nutrient‑dense foods available, often surpassing muscle meats in concentrations of essential micronutrients such as vitamin B12, iron, zinc, and selenium — all of which are critical for energy metabolism, immune function, and neurological health. According to Nutrition Essentials reported by Healthline, organ meats including heart provide significant amounts of these nutrients and can support overall nutritional adequacy when consumed as part of a balanced diet. Vitamin B12 supports nerve function and DNA synthesis, while heme iron is highly bioavailable and helps prevent iron‑deficiency anemia. Selenium is a potent antioxidant that helps protect cells from oxidative damage. Evidence from dietary research supports replacement of higher‑fat, processed meats with lean poultry and organ meats as part of heart‑healthy eating patterns. The American Heart Association recommends choosing lean poultry and minimizing processed varieties due to lower saturated fat and higher essential nutrients, which may contribute to better cardiovascular health outcomes when consumed as part of a balanced diet (American Heart Association guidance). Organ meats are rich in coenzyme Q10 (CoQ10) and other compounds that support mitochondrial function and cellular energy production, although specific clinical trials on turkey heart are scarce. Observational research on organ meat consumption (including hearts, kidneys, and liver) indicates that moderate consumption within diverse dietary patterns does not increase chronic disease risk and provides nutrient synergy that may enhance metabolic health. Additionally, scientific reviews on organ meat consumption and health outcomes suggest that, when consumed in moderation as part of unprocessed diets, organ meats contribute valuable micronutrients with minimal carbohydrates, aiding in metabolic regulation and supporting immune function through high bioavailability of B vitamins and iron. Potential benefits extend to individuals with increased nutrient needs, such as pregnant women (for iron and B12), athletes (for protein and amino acids), and older adults (for micronutrient sufficiency).

Source: USDA FoodData Central (FDC ID: 171485)