Yes, chicken hearts are protein-dense, with ~26–27 g per 100 g cooked and a balanced indispensable amino acid profile.
If you’re scanning the meat case for a compact, nutrient-rich cut, chicken hearts punch above their weight. Ounce for ounce, they deliver a concentrated hit of protein with almost no carbs, plus B-vitamins and minerals. Below you’ll find the numbers, how they compare with other meats, who benefits most, and smart ways to fit them into meals without overdoing cholesterol.
Chicken Heart Protein Content — By The Numbers
Lab-based nutrition datasets show that cooked, simmered chicken hearts provide roughly 26–27 grams of protein per 100 grams. A typical cup of chopped hearts (~145 g) lands near 38 grams of protein, which already covers a solid share of a day’s needs for many adults. These figures come from USDA-based nutrition facts that also list an amino acid score of 100% for this food, indicating strong coverage of indispensable amino acids in practical eating patterns.
Quick Portion Guide
The table below summarizes realistic portions you’ll see in recipes or ready-to-eat trays. Values are rounded for kitchen use.
| Portion | Protein (g) | Notes |
|---|---|---|
| 100 g (cooked, simmered) | ~26.6 | Benchmark value from USDA-sourced data. |
| 1 cup chopped (~145 g) | ~38.3 | Listed serving on the USDA-based facts page. |
| 3 oz / 85 g | ~22–23 | Scaled from the 100 g value; handy for plated servings. |
How They Stack Up Against Familiar Meats
Lean poultry breast often sets the standard for high protein. Hearts sit close behind on a per-gram basis while bringing a different micronutrient mix. Compared with many processed meats, hearts come with near-zero carbs and a tight protein-to-calorie ratio when cooked in moist heat. That makes them a fit for low-carb meals, quick stir-fries, skewers, or brothy soups where you want dense protein without breading or sauces.
Calorie Density And Macros
Cooked hearts are mostly water and protein, with moderate fat and negligible carbohydrate. One cup (~145 g) provides about 268 kcal with ~60% of calories from protein and ~40% from fat. If you’re counting macros, that split is friendly for recovery meals and time-pressed weeknights where you need protein on the plate fast.
Protein Targets: Where Hearts Fit In A Day’s Intake
The adult baseline for daily protein is 0.8 g per kilogram of body weight. That’s a population-level minimum to maintain nitrogen balance, not a training target. Many active adults feel better with more. The key is spreading intake across meals so each plate contributes meaningfully. You can read a concise overview of the 0.8 g/kg guideline in a peer-reviewed open-access paper on protein intake in adults published on the NIH platform.
Two Quick Examples
- 68 kg individual: Baseline ≈ 54 g/day. A single cup of chopped hearts (~38 g protein) already covers most of that, leaving a small remainder for eggs, dairy, legumes, or fish.
- 80 kg individual with training: Many lifters aim higher than the baseline. Even then, a modest serving of hearts plus a protein-rich breakfast and a dairy or legume snack will usually do the job.
Chicken Hearts High In Protein: Practical Ways To Use Them
This cut shines when cooked hot and fast or gently simmered. Both routes keep texture tender and preserve protein quality.
Fast Skillet Or Grill
Skewer with scallions, brush with a light soy-garlic mix, and kiss the grill until just done. Toss into a wok with peppers and snap peas. Keep sauces lean if you’re guarding calories.
Moist Heat For Meal Prep
Simmer in stock with aromatics, then chill. Sliced hearts hold up in grain bowls, ramen, or tacos through mid-week without drying out. Because the base food has almost no carbs, you control the final macro split with sides like rice, beans, or roasted veg.
Micronutrient Upsides
Beyond protein, hearts bring stand-out B-vitamins and trace minerals. The cup serving (~145 g) is rich in vitamin B12 and riboflavin and supplies a strong dose of iron and zinc. That combo supports red blood cell formation, energy metabolism, and immune defense, especially in periods of hard training or during low-red-meat phases. Numbers for these nutrients show up prominently on the USDA-based panel referenced earlier.
Points To Watch (Cholesterol And Fat)
Like most organ meats, hearts carry cholesterol. The same 1-cup portion lists roughly 351 mg. Intake guidance varies by person and by clinical context. If you manage lipids with a clinician, tailor frequency and portion size with that in mind. Cooking method matters too: deep-frying adds extra fat with no bump in protein, while simmering or quick grilling keeps the macro profile tight.
Protein Quality And Amino Acids
A high protein count is only part of the story. What makes hearts stand out is the breadth of indispensable amino acids. Data tables report an amino acid score of 100% for a cup serving, implying that as part of routine eating patterns, this cut aligns well with human amino acid needs.
Amino Acid Highlights Per Cup (~145 g)
| Indispensable AA | Amount (mg) | % Of Adult Requirement |
|---|---|---|
| Leucine | ~3339 | ~122% |
| Lysine | ~3210 | ~153% |
| Valine | ~2169 | ~119% |
| Isoleucine | ~2052 | ~147% |
| Methionine | ~925 | ~127% |
| Phenylalanine | ~1715 | ~196% |
| Threonine | ~1734 | ~165% |
| Tryptophan | ~490 | ~175% |
| Histidine | ~1005 | ~144% |
These figures come straight from the amino acid section on the USDA-based panel for cooked hearts. The broad coverage helps explain why small servings feel so “satiating for the calories.”
Who Benefits Most From This Cut
Busy Lifters And Weekend Racers
Hearts offer dense protein in a small footprint, so you can hit target grams without a massive plate. Toss a cup into stir-fried veg and you’re already around 38 g of protein for the meal. Split your day into three plates that each hit 25–35 g and you’re set for muscle repair and maintenance.
Low-Carb Or Carb-Timing Eaters
Because the base food has negligible carbs, hearts plug into low-carb templates and early-day protein goals. Add slow carbs later around training if you periodize intake.
Budget-Conscious Cooks
Offal commonly costs less than premium muscle cuts. That value lets you buy quality produce, herbs, and whole grains to build balanced plates without stretching the grocery bill.
Smart Buying, Trimming, And Cooking
What To Look For
Choose packs that look moist and deep red with a clean scent. If sold frozen, skip any bag with large ice crystals or signs of thaw-refreeze. Smaller hearts cook more evenly on skewers; mixed sizes work better in braises.
Trim Or Not?
A quick trim removes tough connective bits. Halving larger pieces speeds up cooking and avoids a rubbery bite. Keep the cut lean by blotting off surface fat before hitting the pan.
Best Heat Methods
- High-heat sear: Cast-iron skillet or grill grates, 2–3 minutes per side until just pink in the center.
- Gentle simmer: Stock pot with onions, garlic, bay leaf; pull as soon as tender. Chill for slicing into bowls and tacos.
- Pressure cooker: Shortens simmer time and keeps texture uniform; finish under broiler for a charred edge.
Balancing The Plate
Since hearts bring protein, B-vitamins, iron, and zinc in spades, round things out with fiber-rich sides and leafy greens. Citrus or quick-pickled veg adds brightness and a little vitamin C, which pairs nicely with the iron content in poultry organ cuts. If you’re watching saturated fat, choose broth-based sauces and skip breading.
Common Missteps To Avoid
- Overcooking: Push them too long and you lose tenderness without adding more protein to the plate.
- Deep-frying by default: Adds calories with no protein bump; simmer or sear instead for the same grams.
- Forgetting portion context: Cholesterol is meaningful for some people; match serving size to your health goals and guidance.
Bottom Line For Protein Seekers
If your goal is packing solid protein into compact meals, chicken hearts deliver. You get roughly 26–27 g per 100 g cooked, minimal carbs, and a full slate of indispensable amino acids. Add smart sides, keep cooking methods lean, and this budget-friendly cut can anchor breakfast scrambles, noodle bowls, skewers, and grain salads without crowding your macro plan. Source details for the numbers cited here sit in the USDA-based data table and the NIH-hosted RDA overview.