What is the most nutritious part of meat?

November 15, 2025 •

3 min read

According to nutrition experts, many of the most nutrient-dense parts of an animal are routinely discarded in modern diets, which focus primarily on muscle meats. But if you want to know what is the most nutritious part of meat, the answer lies in offal—the nutrient-packed organ meats and bone marrow that are staples in many traditional cuisines.

Quick Summary

Organ meats and bone marrow are the most nutritious parts of an animal, far surpassing muscle meat in nutrient density. Liver is a vitamin and mineral powerhouse, while heart provides CoQ10 and bone marrow offers fats and collagen. Incorporating these cuts provides a wider nutritional spectrum.

Key Points

Organ Meats are Nutrient-Dense: Offal, or organ meat, contains a higher concentration of vitamins and minerals than standard muscle meat.
Liver is a Nutritional Powerhouse: Liver is exceptionally rich in vitamin A, B12, and iron, making it one of the most nutrient-dense foods available.
Heart Provides CoQ10: Heart meat is a lean, protein-rich source of coenzyme Q10, which supports cardiovascular health and energy.
Bone Marrow Supports Joints: Bone marrow is full of healthy fats, collagen, and anti-inflammatory compounds that are beneficial for joint and skin health.
Nose-to-Tail Maximizes Nutrition: For maximum nutritional benefit, incorporate both muscle and organ meats into your diet, mirroring traditional eating patterns.
Incorporate Organ Meats Gradually: A good strategy for newcomers is to mix small amounts of ground organ meat, like liver, with more familiar muscle meat.

Unveiling the Nutritional Powerhouse: Organ Meats

Historically and in many cultures today, the concept of "nose-to-tail" eating is practiced, ensuring no part of the animal goes to waste. This tradition recognized that organ meats, or offal, provide a concentration of vitamins and minerals not found in muscle meat. While cuts like steaks and chicken breasts are excellent sources of protein, they simply do not compare to the micronutrient load of organs like the liver, heart, and kidney.

Liver: Nature's Multivitamin

Often called "nature's multivitamin," liver is one of the most nutritionally dense foods available. It is packed with vitamins and minerals that are crucial for overall health. A 100-gram serving of beef liver can provide staggering percentages of the daily value for several key nutrients:

Vitamin B12: Essential for red blood cell production, brain function, and DNA synthesis.
Vitamin A: Important for vision, immune function, and skin health.
Iron: Heme iron, found in liver, is highly bioavailable and helps transport oxygen throughout the body.
Folate (B9): Crucial for cell growth and DNA formation.
Copper: Vital for energy production and iron metabolism.

Heart: The Lean Protein Source

Heart meat is technically a muscle but is far more nutrient-dense than skeletal muscle. It offers high-quality protein along with a powerful antioxidant called Coenzyme Q10 (CoQ10), which is vital for cardiovascular health and energy production. It is also a significant source of iron, phosphorus, and zinc. The mild, lean flavor makes it a versatile cut that can be prepared in various ways, similar to a steak.

Bone Marrow: Healthy Fats and Collagen

While not an organ, bone marrow is another incredibly nutritious part of the animal. It is rich in healthy fats and collagen, which is known for supporting joint function and skin health. Bone marrow also contains anti-inflammatory compounds like glycine and conjugated linoleic acid (CLA), which can help reduce inflammation throughout the body. Although low in protein compared to liver, its high-fat content provides concentrated energy and unique benefits.

The Nutritional Difference: Organ Meats vs. Muscle Meats

This table highlights the stark differences in nutritional profiles between organ meats and standard muscle meat, using beef liver and a lean cut of beef as examples.


Nutrient	Beef Liver (100g)	Beef Steak (Lean, 100g)
Vitamin B12	~2,917% DV	~100% DV
Vitamin A	~1048% DV	~0% DV
Iron	~36% DV (Heme)	~15% DV (Heme)
Copper	~1,578% DV	~6% DV
Protein	~20g	~23g
Zinc	~48% DV	~48% DV
Folate (B9)	~63% DV	~5% DV

As the comparison shows, organ meat like liver provides a far greater concentration of certain vitamins and minerals, specifically B12, vitamin A, and copper. While muscle meat offers excellent protein, its micronutrient density pales in comparison to offal.

A Balanced Approach: Incorporating Organ Meats

For those new to offal, integrating these cuts into your diet can be a gradual process. Here are some strategies:

Start Small: Mix a small amount of finely ground liver into ground beef for burgers, meatballs, or bolognese sauce. The flavor will be masked, and you'll still get the nutritional benefits.
Use Bone Broth: Simmering bones to create a nutrient-rich broth is an easy way to consume the goodness of bone marrow without the rich texture. Use it as a base for soups, stews, or simply sip it on its own.
Explore Different Organs: If the strong flavor of liver is a barrier, try milder-tasting organs like heart or tongue. Heart is particularly versatile and can be cooked like any other lean meat.
Quality Matters: Source organ meats from healthy, pasture-raised animals. This ensures higher nutrient content and avoids unwanted chemicals.

Conclusion: Looking Beyond the Muscle

While muscle meat is a valuable part of a healthy diet, the answer to "what is the most nutritious part of meat?" undeniably lies in the organs and bone marrow. By adopting a more holistic, nose-to-tail eating philosophy, you can unlock a vast array of essential nutrients that are often overlooked. Organ meats provide a dense and bioavailable source of vitamins, minerals, and other beneficial compounds that can significantly boost overall health, energy, and vitality. Moderation is key, especially with vitamin A-rich liver, but a balanced approach can yield exceptional nutritional rewards. Embracing these cuts is not only beneficial for your health but also a more sustainable way to consume meat.

Frequently Asked Questions

While all organ meats are nutrient-dense, liver is often considered the most nutritious because it provides an exceptional amount of vitamins A and B12, along with other key minerals like iron and copper.

Organ meats are generally more nutrient-dense than muscle meat. While muscle meat is an excellent source of protein, organs like liver, heart, and kidney provide a wider and more concentrated spectrum of vitamins and minerals.

For most people, it is safest to consume organ meat in moderation, typically once or twice a week. Excessive, regular intake of liver, in particular, could lead to vitamin A toxicity due to its high concentration of this fat-soluble vitamin.

Bone marrow is rich in healthy fats, collagen, and anti-inflammatory compounds like glycine. Its benefits include supporting joint function, promoting skin health, and helping to reduce chronic inflammation.

To make organ meat more palatable, try mixing small amounts of finely ground organs with ground muscle meat in dishes like burgers or bolognese. Heart meat has a milder flavor similar to steak, making it a good starting point.

Heme iron is the type of iron found in meat, poultry, and fish, including organ meats. It is more easily absorbed by the body than non-heme iron, which comes from plant sources.

Yes, potential risks include vitamin A toxicity from over-consuming liver, and a high purine content that can trigger gout in susceptible individuals. Pregnant women should be cautious with their liver intake due to the high vitamin A levels.