How many calories are in a spleen? Understanding the nutritional profile

December 16, 2025 •

3 min read

According to USDA data, a 100-gram serving of raw beef spleen contains approximately 105 calories, which is comparable to many lean muscle meats. This organ meat, often overlooked in modern diets, is an exceptionally nutrient-dense food prized for its rich and highly bioavailable heme iron, potent proteins, and essential vitamins, especially B12 and C.

Quick Summary

This article details the calorie count and macronutrient breakdown of spleen from different animals, examining its rich vitamin and mineral content, particularly heme iron and B12. It covers the preparation and health benefits, comparing it to other offal and discussing its role in nutrient-dense diets.

Key Points

Low Calorie Density: A 100-gram serving of beef spleen contains approximately 105 calories, making it a low-energy-density food.
High Protein Content: The majority of spleen's calories come from its rich protein content, typically around 18-21 grams per 100-gram serving.
Zero Carbohydrates: Spleen contains virtually no carbohydrates, making it an excellent food for low-carb or ketogenic diets.
Richest Source of Heme Iron: Spleen is the single best dietary source of highly bioavailable heme iron, containing significantly more than beef liver.
Immune System Support: The organ is packed with immune-modulating peptides and key nutrients like vitamin C and selenium, which can boost immune function.
Rich in B Vitamins: Spleen provides a robust dose of B vitamins, especially Vitamin B12, which is critical for energy production and nervous system health.

Spleen's Caloric Content and Macronutrients

The calorie count of a spleen is relatively modest, especially when considering its high nutritional density. The majority of the calories come from a potent protein content, with very little fat and zero carbohydrates.

Beef Spleen Nutritional Breakdown

A standard 100-gram (approx. 3.5 ounces) serving of raw beef spleen contains around 105 calories. The macronutrient distribution is highly favorable:

Protein: Approximately 18-21 grams
Fat: Around 3-4 grams
Carbohydrates: 0 grams

It is worth noting that while some sources list a slightly higher calorie count for a 4 oz (113g) serving (119 calories), the per-gram caloric density remains consistent.

Lamb Spleen Nutritional Breakdown

Lamb spleen offers a similar nutritional profile to beef, with a raw 4-ounce (113g) serving containing about 101 kilocalories. This portion provides approximately 17.2 grams of protein and 3.1 grams of fat, emphasizing its lean and protein-rich nature.

Pork Spleen Nutritional Breakdown

Pork spleen also aligns with the low-calorie, high-protein offal trend. A one-ounce serving of raw pork spleen contains approximately 113 kilocalories, with a substantial 20.18 grams of protein. These figures reinforce that spleen, regardless of the animal source, is a protein-dense food with a relatively low caloric load.

Rich Micronutrient Profile: Beyond Just Calories

Beyond its macronutrient composition, what makes spleen truly remarkable is its micronutrient content. It is a powerhouse of vitamins and minerals, many of which are crucial for immune function and blood health.

Key Nutrients in Spleen

Heme Iron: Spleen is arguably the single richest dietary source of heme iron, a highly bioavailable form of iron that the body absorbs more easily than non-heme iron from plant sources. A 100-gram serving of beef spleen can contain as much as 45 mg of iron, which is significantly more than beef liver.
Vitamin B12: Spleen contains a significant amount of vitamin B12, essential for nervous system function, red blood cell production, and energy metabolism.
Vitamin C: This organ meat is an unusual source of vitamin C in the offal world. A 100-gram portion of beef spleen can supply a substantial percentage of the daily value for vitamin C, further supporting immune function.
Selenium: Spleen is rich in selenium, a powerful antioxidant that supports thyroid and immune health.
Peptides and Proteins: Spleen is known to contain immune-modulating peptides, such as tuftsin and splenopentin, which can stimulate immune cells and enhance the body's response to infection.

Spleen vs. Other Organ Meats: A Caloric Comparison

When comparing the caloric and nutritional value of spleen to other popular organ meats, spleen stands out for its low fat, low calorie, and exceptionally high iron content. Here is a simplified comparison per 100-gram serving:


Organ Meat (Raw)	Approximate Calories	Approximate Protein (g)	Approximate Fat (g)	Heme Iron Density (vs. Beef Liver)
Beef Spleen	105 kcal	18 g	3 g	5x more heme iron
Beef Liver	135 kcal	20 g	3.6 g	Lower
Beef Heart	110 kcal	17 g	4 g	Lower
Beef Kidney	120 kcal	17 g	6 g	Lower

This comparison highlights that while all offal is nutrient-dense, spleen offers a distinct advantage for those focusing on increasing their heme iron intake without a significant caloric or fat increase.

Culinary Preparation and Health Benefits

Spleen is not a widely consumed food in all cultures, but it is traditionally used in many cuisines. It can be prepared in various ways to improve its texture and flavor profile. It is often sautéed, braised, or added to stews and sausages. Given its soft texture, it is important not to overcook it to avoid a rubbery consistency.

Conclusion

In conclusion, a spleen contains a moderate amount of calories, with a 100-gram serving of beef spleen providing approximately 105 kcal. What truly defines its nutritional significance is not its energy value but its exceptional nutrient profile. Rich in protein and virtually free of carbohydrates, it is most notable for its concentrated source of highly absorbable heme iron, vitamin B12, and immune-supportive peptides. Incorporating this underrated organ meat into a balanced diet can be a highly effective strategy for boosting iron levels, supporting red blood cell health, and enhancing overall energy and immune function. For those exploring nose-to-tail eating or seeking natural sources of vital nutrients, spleen is a potent and healthy choice.

Frequently Asked Questions

Yes, spleen is one of the richest dietary sources of heme iron, which is the most easily absorbed form. A 100-gram serving of beef spleen contains approximately 45 mg of iron, five times more than beef liver.

Contrary to what some might assume for an animal product, spleen is a notable source of Vitamin C. For instance, 100 grams of beef spleen provides a significant portion of the daily recommended intake.

Yes, spleen is a highly nutritious food, packed with protein, iron, Vitamin B12, and immune-supporting peptides. It can be a very healthy addition to a balanced diet, particularly for addressing iron deficiency.

Spleen is a very lean organ meat. For example, a 100-gram serving of beef spleen has only about 3 grams of fat, far less than many common cuts of muscle meat.

Spleen is an excellent source of protein, with a 100-gram serving of beef spleen containing around 18-21 grams. This makes it comparable to many lean muscle meats in terms of protein density.

When sourced from healthy animals and cooked properly, spleen is safe to eat. As with any offal, moderation is key, and individuals with specific health concerns, such as iron overload disorders, should consult a doctor before consumption.

Spleen can be prepared in various ways, including sautéing, braising, or using it in stews. Its delicate texture means it is best cooked gently and not overdone to prevent it from becoming tough.