Do Pork Organs Have Protein? A Detailed Nutritional Breakdown

October 24, 2025 •

3 min read

Over 20 million people worldwide are infected with Hepatitis E each year, a risk that can be mitigated with proper cooking of pork products, including offal. Just like muscle meat, pork organs have protein, and are also packed with a dense array of vitamins and minerals, making them a nutritional powerhouse. While often overlooked in Western diets, these cuts have long been prized in cuisines around the world for both their flavor and health benefits.

Quick Summary

This article provides a comprehensive look at the protein content in various pork organs, including liver, heart, and kidney. It details their overall nutritional profile, compares them to muscle meat, and outlines their health benefits. Proper preparation and risks associated with consumption are also discussed.

Key Points

Rich in Complete Protein: Pork organs contain high-quality protein with all nine essential amino acids.
Nutrient-Dense Superfoods: Many offal cuts, like liver, are more nutrient-dense than muscle meat, offering more vitamins and minerals per serving.
Pork Liver is a Micronutrient Powerhouse: Pork liver is especially high in Vitamin A, Vitamin B12, and iron.
Heart Contains CoQ10: Pork heart provides Coenzyme Q10, an antioxidant important for energy production and cardiovascular health.
Proper Cooking is Essential: To mitigate the risk of foodborne illnesses like Hepatitis E, pork organs must be cooked thoroughly.
Diverse Culinary Options: Pork offal is versatile and can be used in a wide range of dishes, from pates and terrines to stews and stir-fries.

Do Pork Organs Have Protein? A Definitive Answer

Yes, pork organs are an excellent source of high-quality, bioavailable protein. Like traditional muscle meat, the protein found in offal contains all nine essential amino acids necessary for the body's growth, repair, and maintenance. The specific protein content varies by organ, but overall, these cuts are more nutrient-dense than muscle meat, offering a wider spectrum of vitamins and minerals in addition to their robust protein profile.

The Nutritional Power of Pork Liver

Pork liver is one of the most nutrient-dense foods available. According to a 2023 study published in the Food Chemistry journal, pork liver contains approximately 21.42 grams of protein per 100 grams. This makes it a significant contributor to daily protein intake. Beyond protein, pork liver is exceptionally rich in essential micronutrients:

Vitamin B12: Crucial for nerve function and red blood cell production.
Vitamin A: Essential for vision, immune function, and skin health.
Iron: The heme iron in pork liver is easily absorbed by the body, making it an effective source for preventing anemia.
Folate: Important for DNA synthesis and repair.

The Protein in Pork Heart

Pork heart is a leaner organ meat that provides a substantial amount of protein along with other cardiovascular-supporting nutrients. A 100-gram serving of raw pork heart contains about 17 grams of protein. Its key nutritional highlights include:

Coenzyme Q10 (CoQ10): An antioxidant that supports cellular energy production.
Selenium: An important mineral for metabolic function.
B Vitamins: A good source of B2, B6, and B12, which aid energy production and overall metabolism.

Pork Kidneys and Their Protein Profile

Pork kidneys are another offal option rich in protein. A 100-gram portion of raw pork kidney contains around 16 grams of protein, and, like other offal, is low in carbohydrates. Kidneys are known for providing:

Riboflavin (B2): Important for cell growth and energy production.
Omega-3 Fatty Acids: These healthy fats are beneficial for reducing inflammation.
Iron and Zinc: Key minerals for immune health and red blood cell formation.

Comparison: Pork Organs vs. Muscle Meat

While muscle meat is an excellent source of protein, organ meats offer a more concentrated dose of certain vitamins and minerals. The following table compares the protein and nutrient profile of common pork organs with a standard cut of cooked pork muscle meat.


Nutrient (per 100g cooked)	Pork Liver	Pork Heart	Pork Kidney	Cooked Ground Pork
Protein	~26g	~24g	~36g	~25.7g
Iron	100% DV	26% DV	93% DV	Moderate
Vitamin A	Extremely High	Low	Low	Low
Vitamin B12	778% DV	95% DV	793% DV	Moderate
Coenzyme Q10	Low	Rich Source	Low	Low

Safety Considerations and Preparation

When consuming pork organs, proper preparation is key to minimize risks. Pork can carry the hepatitis E virus, which is destroyed by high heat. Cook offal to an internal temperature of at least 71°C (160°F) to ensure it's safe to eat. Moderation is also advised, particularly for those with cholesterol concerns, as some organs are high in dietary cholesterol.

A Valuable Addition to a Balanced Diet

Incorporating a variety of pork organs into your diet is an effective way to boost nutrient intake and maximize the use of the animal, aligning with nose-to-tail eating practices. From liver pate to braised heart, these cuts offer unique flavors and textures that can enhance any meal. Their dense nutritional content provides vital building blocks for health and wellness, making them a smart choice for those seeking to diversify their protein and micronutrient sources. For more nutritional information on a variety of foods, you can visit the USDA's FoodData Central website.

Conclusion

To summarize, pork organs are a viable and nutrient-rich source of protein. While some individuals may prefer the familiar taste and texture of muscle meat, offal offers unique and highly concentrated doses of vitamins and minerals. Whether you choose pork liver, heart, or kidneys, you can be sure you're getting a complete protein with added health benefits. This approach promotes a more holistic and sustainable way of eating by utilizing the entire animal. For those open to expanding their culinary horizons, pork organs provide an affordable and valuable addition to a balanced diet.

Frequently Asked Questions

Pork kidney and liver tend to have some of the highest protein concentrations among pork organs. Studies have found cooked pork liver to contain around 26g of protein and cooked pork kidney to have around 36g of protein per 100-gram serving.

Yes, the protein in pork organs is considered high-quality, just like that in muscle meat. It contains all the essential amino acids required by the human body for growth and maintenance.

Yes, pork organs are nutritional powerhouses. They are rich in various vitamins and minerals, including B vitamins (especially B12), iron, zinc, selenium, and copper, with the specific profile varying by organ type.

Yes, it is safe to eat pork organs, but they must be cooked thoroughly to an internal temperature of at least 71°C (160°F) to kill any potential pathogens, such as the hepatitis E virus.

Pork and beef organs are nutritionally similar, though slight differences exist. For example, pork liver might be slightly leaner than beef liver, but both are rich sources of vitamins and minerals. The best choice often comes down to personal preference and availability.

Pregnant women should exercise caution with pork liver due to its extremely high Vitamin A content, which can be harmful in excessive amounts. It is critical to cook all pork organs thoroughly to avoid the risk of hepatitis E infection, which can be severe for pregnant individuals.

Generally, pork kidney has a slightly higher protein content per 100 grams than pork heart when comparing cooked preparations. However, both are excellent sources of quality protein.