What Organ Meats Are High in Iron?

December 20, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide. Many people seek potent dietary sources to combat this, and organ meats offer an exceptional solution, with varieties like beef spleen and liver packing a powerful iron punch.

Quick Summary

This article explores the most iron-rich organ meats, detailing their nutritional profiles and bioavailability. It highlights top sources like beef spleen, liver, and heart, providing insight into their benefits for managing iron levels.

Key Points

Top Iron Source: Beef spleen contains an extremely high concentration of bioavailable heme iron, surpassing other organ meats.
Accessible Options: Chicken and beef liver are excellent and more widely available iron sources, offering a variety of additional nutrients.
Heart Health: Beef heart is a great introduction to organ meats, offering a mild, steak-like flavor and a good dose of iron and CoQ10.
Enhanced Absorption: The heme iron in organ meats is much more readily absorbed by the body than the non-heme iron found in plant-based foods.
Cooking Techniques: Milder preparation methods, such as soaking liver and using strong seasonings, can help new consumers acclimate to the unique flavors of organ meats.
Safety Precautions: Individuals with certain health conditions or sensitivities, such as pregnant women or those with iron overload disorders, should consult a doctor before significantly increasing their organ meat intake due to high vitamin A and iron levels.

Exploring the Most Iron-Dense Organ Meats

Organ meats, also known as offal, are some of the most nutrient-dense foods available, offering an abundance of vitamins and minerals. For those looking to increase their iron intake, organ meats are particularly beneficial because they contain heme iron, a form that is more easily absorbed by the body compared to the non-heme iron found in plants. While muscle meats contain some heme iron, organs often contain significantly more. The superior bioavailability of heme iron makes organ meats an excellent dietary choice for combating or preventing iron deficiency.

Beef Spleen: The Iron Powerhouse

Among all organ meats, beef spleen stands out as an exceptional source of iron. Raw beef spleen contains an astonishing 45 mg of iron per 100g serving, which is over 500% of the daily value for an adult male and over 200% for an adult woman. Its iron content is even higher than beef liver, making it a true superfood for those needing a significant boost. The spleen plays a key role in the body's iron metabolism and blood cell production, and consuming it can directly support these functions. While not a common menu item, it can be incorporated into ground meat or prepared as a traditional dish.

Liver: The Nutrient-Rich Classic

Liver from various animals is a well-regarded source of iron and is often more accessible and familiar than other organ meats. Both beef and chicken liver are packed with nutrients, though their iron content can vary slightly.

Chicken Liver: A 100g serving of cooked chicken liver provides approximately 11.6 mg of iron, roughly 67% of the daily value for many individuals. It is a versatile and relatively mild-flavored organ, making it a good entry point for those new to offal.
Beef Liver: With around 6.5 mg of iron per 100g serving, beef liver is another excellent option. It is also famously rich in other crucial nutrients, including vitamin A, B12, and copper, earning it the nickname "nature's multivitamin".

Heart: A Muscle with High Iron Content

While technically a muscle, the heart is often categorized as an organ meat and is an excellent source of heme iron. Beef heart, in particular, offers a substantial amount, with a 100g serving containing around 6.4 mg of iron. It is also rich in Coenzyme Q10 (CoQ10), a powerful antioxidant important for heart health and energy production. Its firm, steak-like texture and mild flavor make it one of the most palatable organ meats for many people.

Kidney: Rich in Iron and Other Minerals

Kidneys are another nutrient-dense organ that should be considered for iron intake. Both beef and lamb kidneys provide significant amounts of iron, along with other minerals like zinc and selenium. A 100g portion of beef kidney contains around 5.8 mg of iron. Kidneys can have a more distinct flavor, but proper preparation can yield a delicious and highly nutritious meal.

Comparison of Iron Content in Organ Meats

This table provides a quick reference for the iron content of popular organ meats per 100g serving. Note that values can vary based on preparation method (raw vs. cooked) and source.


Organ Meat (approx. 100g)	Approximate Iron Content (mg)	Benefits Beyond Iron
Beef Spleen (raw)	45+	Rich in peptides that support immune health
Chicken Liver (cooked)	11.6	Excellent source of vitamin B12 and folate
Beef Liver (cooked)	6.5	Abundant in vitamin A, copper, and choline
Beef Heart (cooked)	6.4	High in Coenzyme Q10 and B vitamins
Beef Kidney (cooked)	5.8	Great source of omega-3 fatty acids and selenium

Cooking Tips for Iron-Rich Organ Meats

To fully enjoy the benefits of organ meats, it’s essential to prepare them correctly. Here are some tips to help you get started:

Soak in milk or water: For liver and kidney, soaking the meat in milk or salted water for 30–60 minutes can help reduce the strong, metallic flavors that some people find off-putting.
Start with milder options: If you're new to organ meats, begin with beef heart or chicken liver, as they have a milder flavor profile. Heart can be sliced thinly and pan-fried, while chicken liver can be made into a rich and flavorful pâté.
Use strong flavors: Pair organ meats with bold, complementary ingredients like onions, garlic, and herbs to enhance the flavor. A classic preparation involves frying liver with plenty of onions.
Grind and mix: For a less direct approach, you can grind up liver or spleen and mix a small portion into ground beef for dishes like meatballs, chili, or meatloaf. This allows you to reap the benefits without a drastic change in flavor or texture.

Conclusion

Organ meats are some of the most concentrated sources of heme iron available, making them a highly effective and natural way to boost your body's iron stores. From the unparalleled iron content of beef spleen to the nutrient-rich versatility of liver, incorporating these foods into your diet can provide significant health benefits beyond just iron. By starting with milder varieties and using simple cooking techniques, anyone can enjoy the nutritional power of organ meats.

For more information on the nutrient profiles of various foods, consult reliable sources like the USDA's FoodData Central.

Frequently Asked Questions

Beef spleen is the organ meat with the highest concentration of iron, offering significantly more per serving than other options like liver.

Yes, the iron in organ meat is heme iron, which is absorbed far more efficiently by the body compared to the non-heme iron found in plants.

To improve the flavor of organ meats, try soaking them in milk or salted water before cooking. Additionally, using strong seasonings like onions, garlic, and herbs can mask stronger flavors.

Pregnant women should be cautious with organ meat consumption, particularly liver, due to its very high vitamin A content, which can cause birth defects in excessive amounts. It is best to consult a doctor.

The recommended daily intake of iron varies by age, gender, and health status. A small, moderate portion of a high-iron organ meat can easily cover a large portion of your daily needs, but it's important not to overdo it, especially with very concentrated sources.

Beef heart can be cooked similarly to a steak. It has a firm texture and mild flavor, and can be thinly sliced and pan-fried, grilled, or braised in a stew.

Liver, especially from beef, is known as a nutrient powerhouse. It provides not only iron but also high amounts of vitamin A, vitamin B12, folate, copper, and choline, supporting vision, immune function, and brain health.