What is the most vitamin rich meat?

October 25, 2025 •

4 min read

Gram for gram, organ meats like liver are the most vitamin-dense foods on the planet, often containing hundreds or even thousands of percent of the Daily Value for essential nutrients. For those seeking to boost their nutrient intake, the answer to what is the most vitamin rich meat lies beyond traditional muscle cuts.

Quick Summary

Organ meats, particularly liver and kidneys, are the most vitamin-rich, far surpassing muscle meat in vitamins A and B12. Shellfish, such as clams, are also exceptionally high in B12.

Key Points

Liver is King: Organ meats, especially beef or lamb liver, are the most vitamin-rich meats, offering exceptional amounts of Vitamin A and B12.
Shellfish are B12 Powerhouses: Clams are an astonishingly rich source of Vitamin B12, providing over 7,000% of the daily value per serving.
Organ vs. Muscle Meat: Organ meats consistently provide higher concentrations of vitamins and minerals than standard muscle meats, although muscle meat offers more protein.
Red Meat is a Good Source: Beef and lamb are reliable sources of B vitamins, iron, and zinc, though less concentrated than liver or shellfish.
Fatty Fish Provide More: Fish like sardines and salmon offer not only B vitamins but also heart-healthy omega-3 fatty acids.
Dark Meat Over White: For poultry, darker meat cuts like thighs contain more B vitamins and minerals than the leaner white breast meat.

The Unrivaled Champion: Organ Meats

When asking what is the most vitamin rich meat, organ meats are the definitive answer. The liver, heart, and kidneys are nutritional powerhouses, far exceeding the vitamin and mineral content of standard muscle meats like steak or chicken breast.

Beef Liver: Nature's Multivitamin Beef liver stands out as one of the most nutrient-dense foods available. A 3.5-ounce serving of cooked beef liver contains staggering amounts of several key vitamins:

Vitamin A: A single serving can provide over 500% of the Daily Value (DV), supporting healthy vision, immune function, and skin.
Vitamin B12: A single serving offers well over 1000% of the DV for vitamin B12, which is critical for nerve function and red blood cell production.
B-Vitamins: It is also a rich source of other B-vitamins, including riboflavin, niacin, and folate.
Minerals: It is packed with essential minerals like iron, copper, and zinc.

Heart and Kidneys Heart meat is another excellent source of nutrition, rich in Coenzyme Q10 (CoQ10), which is vital for energy production and heart health. Kidneys also provide substantial amounts of B12 and other minerals.

Top Contenders from the Sea: Shellfish and Fatty Fish

For those who prefer seafood, certain types of fish and shellfish offer incredible vitamin profiles, especially for Vitamin B12 and omega-3 fatty acids.

Shellfish Powerhouses

Clams: These small mollusks are a phenomenal source of nutrients. A 3.5-ounce serving can provide over 7,000% of the DV for vitamin B12, making them one of the richest sources of this vitamin available. They also offer abundant iron and antioxidants.
Sardines: These small, fatty fish are loaded with vitamin B12, vitamin D, and omega-3 fatty acids, which are known to reduce inflammation and support heart health.

Nutrient-Packed Fish

Salmon and Trout: These fatty fish are celebrated for their high omega-3 content but are also excellent sources of B vitamins, including B12, and vitamin D.
Tuna: Particularly the dark meat, tuna contains high concentrations of vitamin B12, B3, and A, alongside other minerals.

The Nutritional Profile of Muscle Meats

While less concentrated in vitamins than organs, muscle meats still offer significant nutritional value and are an excellent source of protein.

Red Meat

Beef: An outstanding source of protein, zinc, selenium, and several B vitamins, including B12, niacin, and B6. Regular consumption can help prevent iron deficiency.
Lamb: Offers a similar nutrient profile to beef, providing high-quality protein, B vitamins, and zinc.

Poultry

Chicken and Turkey (Dark Meat): The darker meat from poultry contains higher levels of iron, zinc, and B vitamins compared to the leaner white meat. A 100g serving of chicken breast can meet a significant portion of the niacin DV.

Comparative Vitamin Profile of Meats


Meat Type	Vitamin A (3.5oz cooked)	Vitamin B12 (3.5oz cooked)	Key Benefits
Beef Liver	>500% DV	~2,900% DV	Exceptionally high in vitamins A & B12; rich in iron, copper.
Clams	11% DV	~708% DV	Extremely high in vitamin B12 and iron; rich in antioxidants.
Sardines (1 can)	Variable	~554% DV	Excellent source of B12 and omega-3s for heart health.
Beef Steak	Low	~100% DV	Good source of B vitamins, high in protein, iron, and zinc.
Chicken Breast	Low	~14% DV	Lean protein source, good for niacin.

How to Incorporate Vitamin-Rich Meats into Your Diet

For those new to eating organ meats or looking to diversify their protein sources, here are a few simple tips:

Start small with liver pâté. This can be a palatable way to introduce the flavor and nutrients of liver into your diet.
Mix in ground organ meat. Combine ground beef liver or heart with regular ground meat when making burgers, meatballs, or meatloaf. This minimizes the distinct taste while boosting nutrition.
Embrace canned seafood. Canned sardines and tuna are convenient, affordable, and ready to use in salads, sandwiches, or pasta dishes.
Enjoy shellfish regularly. Incorporate clams or mussels into your cooking. They can be added to pasta, soups, or enjoyed steamed.
Opt for darker cuts. When eating poultry, choose the thighs over the breast for a slightly higher vitamin and mineral content.

Conclusion: Which Meat Delivers the Most Vitamins?

While all meat provides valuable nutrients, the clear answer to what is the most vitamin rich meat is organ meat, with beef and lamb liver at the top of the list. Shellfish like clams and fatty fish such as sardines are also exceptional sources, particularly for vitamin B12 and omega-3s. For overall foundational nutrition, muscle meats like red meat and dark poultry are reliable and should be part of a balanced diet. By incorporating a variety of these options, you can significantly enhance your vitamin and mineral intake for improved health and vitality.

For more detailed nutritional information on vitamins and minerals, visit the NIH Office of Dietary Supplements fact sheet on Vitamin B12.

Frequently Asked Questions

Beef liver is the most vitamin A-rich meat, with a 3.5-ounce serving providing over 500% of the Daily Value.

The highest concentrations of Vitamin B12 are found in organ meats like lamb liver and shellfish such as clams.

Yes, organ meats are more nutrient-dense than muscle meat. They contain significantly higher concentrations of vitamins like A and B12, as well as minerals such as iron and copper.

Due to its extremely high concentration of fat-soluble Vitamin A, eating liver every day is generally not recommended, as excessive intake can be harmful. It is best consumed in moderation.

Consuming vitamin-rich meats can help improve energy levels, support brain and cognitive health, boost immune function, and reduce the risk of nutritional deficiencies.

Shellfish like clams and fatty fish such as sardines and salmon are excellent alternatives to organ meats for boosting your vitamin intake, especially for B12 and omega-3s.

Yes, certain vitamins, particularly B vitamins, can be degraded by heat. While some loss is inevitable, cooking methods like grilling or roasting can help preserve more of the vitamin content.