What Organ Meat Has Calcium? Unpacking the Nutritional Value of Offal

December 4, 2025 •

4 min read

While most organ meats are not considered primary sources of calcium like dairy products, they are incredibly nutrient-dense, often surpassing traditional muscle meats in vitamin and mineral content. For those looking to diversify their mineral intake, certain types of offal can contribute to a balanced diet.

Quick Summary

Certain organ meats, particularly kidneys, brain, and chicken liver, contain some calcium. However, they are more notable for other nutrients like B vitamins, iron, and selenium, which collectively contribute to overall health.

Key Points

Kidneys contain calcium: Beef kidneys, in particular, provide a modest amount of calcium and are also rich in selenium and B12,.
Brain is high in calcium: Brain meat, such as from beef, contains a relatively high level of calcium, but also carries very high cholesterol and potential prion disease risk,.
Chicken liver has more calcium than beef liver: While both are nutrient-dense, chicken liver contains more calcium than its beef counterpart.
Heart and tongue offer other benefits: Heart is a prime source of CoQ10, while tongue provides omega-3 fatty acids, iron, and zinc,.
Trotters are a source of minerals: Pig's feet are rich in collagen and contain minerals like calcium and phosphorus, especially when cooked in a broth.
Organ meats are nutrient-dense: Offal contains a concentrated dose of vitamins and minerals, often surpassing muscle meat in nutritional value.

Understanding the Nutritional Landscape of Organ Meats

Organ meats, also known as offal, have been a part of human diets for centuries and are praised for their concentrated levels of vitamins and minerals. Unlike muscle meat, which primarily provides protein, organ meat offers a more diverse nutritional profile, including fat-soluble vitamins (A, D, E, and K), B-vitamins, iron, zinc, and selenium,. While dairy remains the most common calcium source, some offal can be a supplemental dietary contributor for this essential mineral.

Kidneys: A Surprising Source of Calcium

Kidney meat, from sources like beef, lamb, or pork, is one of the more reliable organ meats for calcium. According to nutritional data, raw beef kidney can provide around 13 mg of calcium per 100 grams. While this is a modest amount, it is higher than in liver and heart. Beyond calcium, kidneys are packed with nutrients like selenium, zinc, and various B-vitamins, especially B12,. Selenium, in particular, is a powerful antioxidant that supports thyroid function and immune health.

Brain: High Calcium but with Caution

Surprisingly, brain meat contains a significant amount of calcium compared to other offal. For example, raw beef brain has been measured at 43 mg of calcium per 100 grams. However, brain meat comes with high cholesterol content and health concerns, specifically the risk of transmissible spongiform encephalopathies (TSEs), such as mad cow disease. Due to these risks, its consumption is often not recommended, and strict regulations exist in many countries regarding the sale of brain meat.

Chicken Liver vs. Beef Liver: The Calcium Comparison

When comparing poultry and beef liver, chicken liver has a slight edge in calcium content. While beef liver provides around 5 mg of calcium per 100 grams, chicken liver offers a bit more,. Both are nutritional powerhouses, offering high amounts of iron, vitamin A, and B12,. A small, regular intake of liver can significantly boost your intake of these and other micronutrients.

Heart, Tongue, and Trotters

Heart meat, a dense muscle, contains a small amount of calcium (e.g., raw beef heart has about 7 mg per 100g) but is more renowned for being one of the richest dietary sources of Coenzyme Q10 (CoQ10), a vital antioxidant for heart health and energy production,. Tongue is also a nutrient-dense muscle meat, rich in fatty acids, zinc, iron, and B-vitamins. For those seeking calcium in the offal category, trotters (pig feet) are a noteworthy option. They contain collagen, which is excellent for joint health, and are also a source of minerals like calcium and phosphorus. These are typically cooked slowly in broths, allowing the minerals to infuse the liquid.

How to Incorporate Offal into Your Diet

For individuals exploring alternative calcium sources, incorporating organ meats can be a delicious and nutrient-rich endeavor. Here are some simple approaches:

Stews and Broths: Simmering organ meats like trotters or heart in a rich bone broth not only makes them tender but also releases beneficial minerals. This is a traditional method used in many cultures.
Minced and Mixed: For a milder flavor, organ meats like liver and kidney can be minced and mixed with ground muscle meat to make meatballs or sauces. This can mask the strong taste some people find off-putting.
Marinating: Soaking liver in milk or an acidic marinade before cooking can help to reduce its intensity. A recipe like the one for "Sautéed Duck Hearts and Livers" is a good example of how complementary ingredients can elevate the flavor.
Pâtés and Terrines: For those who enjoy a richer texture, organs like liver can be blended into a savory pâté, providing a concentrated dose of nutrients in a small serving.

Organ Meat Calcium and Nutrient Comparison


Organ Meat (Raw, per 100g)	Calcium (mg)	Phosphorus (mg)	Iron (mg)	Vitamin B12 (mcg)
Beef Brain	43	362	2.2	14.0
Beef Kidney	13	257	4.6	27.5
Beef Heart	7	212	4.3	8.5
Beef Liver	5	387	4.9	59.3
Chicken Liver	Higher than Beef Liver	High	Higher than Beef Liver	High
Pig Trotters	Present	Present	Low	Variable

Considerations and Risks

While organ meats offer significant nutritional benefits, they also have considerations. Some, like brain and liver, are high in cholesterol. Individuals with pre-existing heart conditions or high cholesterol should consume them in moderation. Pregnant individuals should be mindful of excessive Vitamin A intake, which is very high in liver. As with any dietary change, consulting a healthcare provider or a registered dietitian is advisable to ensure it aligns with your specific health needs.

Conclusion

In conclusion, while organ meat is not a primary source of calcium, it can still contribute to your overall mineral intake. Kidneys offer a modest amount of calcium along with other vital nutrients. Brain meat contains more calcium but is often not recommended due to associated health risks. Other offal like heart, tongue, and trotters provide a variety of minerals and health benefits, including collagen and CoQ10. For those seeking alternative calcium sources, canned fish with bones and certain leafy greens remain stronger contenders, but incorporating a variety of organ meats in moderation can be an excellent way to boost your overall nutrient density,.

Frequently Asked Questions

Among commonly consumed organ meats, beef brain has been recorded with a higher concentration of calcium. However, kidneys also contain notable amounts, and it's safer to rely on them due to the risks associated with consuming brain meat,.

No, organ meat is not generally a primary source of calcium when compared to dairy products or foods like canned fish with bones. It is more valuable for its high content of iron, B vitamins, and trace minerals,,.

Yes, there are some risks. Certain organ meats, like brain, have a risk of prion disease. Others, like liver, are high in cholesterol and Vitamin A, so moderate consumption is advised, especially for pregnant women or individuals with specific health conditions.

To improve the taste and texture, you can soak organ meats like liver in milk or an acidic marinade before cooking. They can also be minced and mixed with ground meat in recipes to mask the flavor,.

Many nutritionists consider liver one of the healthiest organ meats due to its extremely high content of iron, Vitamin A, and Vitamin B12, often referring to it as nature's multivitamin.

No, the nutritional profile varies significantly depending on the organ and the animal. Factors like species, age, and diet can all influence the vitamin and mineral content.

Some organ meats, particularly brain, are very high in cholesterol. While dietary cholesterol's impact on blood cholesterol is complex, individuals with pre-existing heart disease risk factors should consume these in moderation,.