What meat is highest in vitamins? A nutritional deep dive

October 24, 2025 •

4 min read

According to Healthline, a single serving of lamb liver provides over 3,500% of the Daily Value for vitamin B12. When considering what meat is highest in vitamins?, the clear answer lies in nutrient-dense organ meats and certain fatty fish. While lean muscle meats offer valuable protein, their vitamin content is often overshadowed by these overlooked nutritional powerhouses.

Quick Summary

Organ meats, especially liver and kidney, are the most vitamin-dense meats available. These parts of the animal are rich in vitamin B12, vitamin A, and bioavailable iron, offering superior nutrition compared to standard muscle meats.

Key Points

Organ Meats are Supreme: Liver, especially from beef or lamb, is the single most vitamin-rich meat, packed with B12 and A.
Fatty Fish is Key for Vitamin D: Species like salmon, mackerel, and sardines are top sources of vitamin D and B12, as well as heart-healthy omega-3s.
Muscle Meat Provides Foundational Nutrients: Lean meats like chicken breast and beef offer valuable protein, B vitamins, and iron, though in lower concentrations than organ meat.
Enjoy in Moderation: Due to its high vitamin A and iron content, liver should be consumed in moderation, roughly once or twice per week for most individuals.
Prioritize Variety: The best approach is to include a mix of organ meats, fatty fish, and lean muscle meat to ensure a broad spectrum of vitamins and minerals.
Bioavailability Matters: Heme iron and retinol from meat sources are more easily absorbed by the body than their plant-based counterparts.

The Nutritional Power of Organ Meats

Organ meats, also known as offal, are the most nutrient-dense animal products, frequently outperforming muscle meat in vitamin concentration. These include the liver, kidneys, and heart, from animals like cows, lamb, and chicken. For centuries, these parts were prized for their nutritional value before falling out of favor in many modern diets.

Why Liver Is 'Nature's Multivitamin'

Beef and lamb liver are the undisputed champions when it comes to vitamin content. A 3.5-ounce (100-gram) serving of cooked beef liver contains well over 100% of the Daily Value for multiple essential nutrients:

Vitamin B12: Critical for nerve function, red blood cell formation, and DNA synthesis. Liver is the single richest source of this crucial vitamin.
Vitamin A: Essential for vision, immune function, and skin health. Liver is one of the top dietary sources, containing readily-absorbed retinol.
Riboflavin (Vitamin B2): Plays a vital role in cellular growth and energy production.
Folate (Vitamin B9): Necessary for cell growth and metabolism, especially important during pregnancy.
Copper and Iron: Provides high levels of heme iron, which is more bioavailable and easily absorbed by the body than plant-based iron.

Comparing Different Organ Meats

While liver is a standout, other organ meats also contribute to a vitamin-rich diet. The nutritional profile varies slightly depending on the organ and animal source.

Kidneys: High in vitamin B12, B2, and selenium.
Heart: Rich in B vitamins, iron, and Coenzyme Q10 (CoQ10), which is important for heart health.
Brain: A source of omega-3 fatty acids.
Goose and Chicken Liver: While slightly less vitamin-dense than beef liver, they are still excellent sources of vitamins A and K2.

The Role of Fatty Fish

Beyond land animals, certain types of fatty fish are exceptional sources of key vitamins, particularly vitamin D and B12. Their rich omega-3 fatty acid content further enhances their nutritional value.

Top Fatty Fish for Vitamins

Salmon: A 3.5-ounce serving provides a substantial amount of both vitamin D and B12, along with beneficial omega-3s.
Mackerel: A nutrient-dense fish packed with vitamin B12 and omega-3s.
Sardines: These small, oily fish are high in vitamin D, B12, and calcium (when eaten with the bones).
Cod Liver Oil: This supplement provides a concentrated dose of vitamins A and D.

Lean Muscle Meat: An Accessible Option

For those who prefer not to eat organ meats, lean muscle meat still provides valuable vitamins and minerals. While the concentration is lower, it can be a reliable part of a healthy diet.

Vitamin Contributions from Muscle Meat

Beef: Lean cuts of beef are good sources of vitamin B12, iron, and zinc. Grass-fed beef may offer higher levels of omega-3s and antioxidants.
Chicken: Skinless chicken breast is a lean source of niacin and vitamin B6, which support energy metabolism and brain function.
Lamb: Offers a good balance of B vitamins, iron, and zinc.

A Comparison of Vitamin Content


Food (3.5 oz / 100g, cooked)	Vitamin B12 (DV%)	Vitamin A (DV%)	Vitamin D (DV%)	Iron (DV%)
Beef Liver	>2500%	>700%	~5%	~30%
Lamb Liver	>3500%	>860%	Variable	~30%
Salmon	~200%	~8%	High	~5%
Chicken Breast	~12%	Trace	Trace	~4%
Lean Ground Beef	~25%	Trace	Trace	~10%

How to Incorporate Vitamin-Rich Meats

Adding these high-vitamin meats to your diet can be simple. For organ meats, especially liver, moderation is key due to the high concentration of fat-soluble vitamins like A.

Organ Meats:

Starting Small: Try mixing a small amount of finely ground liver into standard ground beef for meatballs or a bolognese sauce to acclimate to the flavor.
Pâté: Liver pâté is a classic and flavorful way to consume organ meat.
Sautéed: Pan-fried liver and onions is a traditional and simple preparation.

Fatty Fish:

Grilled or Baked: Prepare salmon, trout, or mackerel simply with lemon and herbs.
Canned: Canned sardines or tuna are convenient and retain many vitamins.
Supplements: Cod liver oil is a reliable supplement for vitamins A and D.

Conclusion: A Balanced Approach to Sourcing Vitamins

When asking what meat is highest in vitamins?, the answer is unequivocally organ meat, particularly liver. These nutrient-dense foods provide unparalleled levels of essential vitamins, especially B12 and A. However, incorporating a variety of sources is crucial for a balanced diet. Fatty fish offers significant amounts of vitamin D and B12, while lean muscle meat contributes important B vitamins and minerals in more modest concentrations. Consuming organ meats in moderation while regularly enjoying a diverse range of meat and fish is the most effective strategy for maximizing your dietary vitamin intake. For more detailed nutritional information and daily recommendations, consult reliable sources such as the National Institutes of Health.

Note: The high vitamin A content in liver means pregnant women and those with certain medical conditions should consult a doctor before consumption.

Frequently Asked Questions

Animal liver and kidneys, particularly from lamb and beef, have the highest concentration of vitamin B12. Clams are also an exceptionally rich source.

While both are highly nutritious, beef liver is generally considered more vitamin-dense, especially in vitamin B12 and vitamin A.

Fatty fish like salmon and mackerel are superior sources of vitamin D and omega-3s, while red meat like beef is generally higher in B12 and iron.

Lean cuts of beef, lamb, and poultry, along with fatty fish, still offer a variety of vitamins and minerals. Fortified foods and supplements can also fill nutritional gaps.

Yes, excessive consumption of liver can lead to vitamin A toxicity due to its high concentration of the fat-soluble vitamin. It is generally recommended to limit intake to once or twice per week.

Grass-fed beef tends to contain higher levels of certain nutrients, including antioxidants and omega-3 fatty acids, compared to grain-fed varieties.

Start by mixing small amounts of ground liver into burgers, meatballs, or sauces. This can help you get used to the flavor while still benefiting from the high vitamin content.