Which beef organ has the most protein? A detailed nutrition comparison

October 30, 2025 •

4 min read

Organ meats, also known as offal, are significantly more nutrient-dense than traditional muscle meat, offering a potent source of vitamins, minerals, and high-quality protein. For those seeking to maximize protein intake, identifying which beef organ has the most protein is a crucial step in optimizing their nutrition plan.

Quick Summary

This article explores the protein content of various beef organs, including heart, liver, and kidney, providing a detailed comparison of their nutritional profiles. It identifies the highest-protein option while outlining the unique health benefits of each organ to help guide your dietary choices.

Key Points

Beef heart: Per 100g, cooked beef heart contains approximately 28 grams of protein, making it the highest protein beef organ.
Beef liver: While slightly lower in protein than heart, beef liver is the most nutrient-dense organ, exceptionally rich in Vitamin A, B12, and iron.
Beef kidney: Offering around 27 grams of protein per 100g (cooked), beef kidney is also a protein powerhouse and an excellent source of selenium and B vitamins.
Flavor management: Methods like mixing with ground meat, slow cooking, or preparing pâté can help improve the flavor and texture of organ meats for new consumers.
Start slow: Given the potent nutrient load, it's wise to introduce organ meats gradually and ensure proper cooking to avoid any unpleasant side effects.
Supplements for convenience: For those who cannot stomach the flavor, desiccated organ meat supplements provide a convenient way to access the nutritional benefits.

Maximizing Protein: The Beef Organ Advantage

For centuries, ancestral diets have valued offal for its concentrated nutritional power. These cuts, which include the heart, liver, and kidney, offer a complete amino acid profile essential for muscle repair, energy synthesis, and overall physiological function. By incorporating organ meats into a balanced diet, individuals can access a broader spectrum of micronutrients that are often lacking in modern eating patterns.

Beef Heart: The Protein Champion

When comparing cooked beef organs by protein density, the beef heart consistently emerges as the top contender. Because it is a lean muscle, beef heart shares a texture and flavor profile similar to steak, making it one of the more approachable organ meats for newcomers. A cooked 100-gram serving can provide an impressive 28 grams of high-quality protein, along with a rich supply of essential nutrients.

Beyond its protein content, beef heart is a nutritional powerhouse. It is especially notable for its high concentration of coenzyme Q10 (CoQ10), a powerful antioxidant that supports cardiovascular health and energy production within the body's cells. It is also packed with B vitamins, including B12, which is critical for nerve function and red blood cell formation, and minerals like iron, selenium, and zinc.

Beef Liver: The Nutrient-Dense All-Star

While beef heart may slightly edge it out in protein density per 100 grams, beef liver remains arguably the most nutrient-dense of all organ meats. A typical 100-gram cooked portion provides a significant amount of protein, often around 25 grams, and an unparalleled wealth of vitamins and minerals.

Beef liver is most famous for its extraordinary levels of Vitamin A, offering several times the daily recommended intake in a single serving. It is also one of the best dietary sources of iron, B-complex vitamins (especially B12), and copper. However, the extremely high Vitamin A content means that moderation is key, especially for pregnant women, to avoid potential toxicity.

Beef Kidney: Rich in Protein and Selenium

Following closely behind the heart, beef kidney is another potent source of protein, with cooked varieties offering approximately 27 grams per 100-gram serving. Kidneys are also celebrated for their exceptionally high selenium content, a mineral with strong antioxidant properties that supports thyroid function and immune health.

Like other organ meats, beef kidney is rich in B vitamins, providing substantial amounts of B12 and riboflavin. However, it is also very high in cholesterol, which is a consideration for some individuals, though modern research questions the impact of dietary cholesterol on blood cholesterol levels for many people. For a milder flavor, some cooks recommend soaking the kidney in water or an acid-based marinade before cooking.

Comparison of Beef Organs for Protein and Nutrients


Beef Organ	Protein (per 100g, cooked)	Key Nutrients	Notes on Flavor/Texture
Heart	~28g	CoQ10, B12, Iron, Zinc, Selenium	Mild, steak-like flavor; lean muscle texture
Liver	~25g	Exceptionally high in Vitamin A and B12, Iron, Copper	Strong, characteristic flavor; smooth, dense texture
Kidney	~27g	High in Selenium, B12, Riboflavin, Iron	Stronger flavor than heart; tender texture when cooked correctly
Spleen	~18-25g	High in Iron, Vitamin C, Vitamin B12	Iron-rich, distinct flavor; can be challenging to source
Lung	~18-20g	Vitamin C, Iron, B12	Mild flavor, spongy texture
Tongue	~16-20g	High in Fat, Zinc, Iron, B12	Very tender texture after slow cooking; mild flavor

How to Incorporate High-Protein Organs into Your Diet

For those new to offal, integrating these nutrient-dense foods can be a taste-bud challenge. However, several simple strategies can make them more palatable:

Mix with Ground Meat: Finely chop or grind a small portion of beef liver or heart and mix it into regular ground beef for burgers, meatloaf, or chili. This disguises the flavor while boosting the nutritional content.
Slow Cooking: Cooking organs like heart and tongue slowly in stews or with broth can tenderize the meat and create a rich, savory dish.
Pâté: Liver pâté, made with butter, onions, and herbs, is a classic way to enjoy liver with a more sophisticated flavor profile.
Sautéing: Quick-cooking methods work well for liver and heart. Try pan-frying thinly sliced liver with onions and bacon for a traditional, flavorful meal.
Supplements: For those who cannot tolerate the taste, desiccated organ meat capsules are available and provide the nutritional benefits without the flavor.

Ultimately, the best beef organ to choose depends on your specific nutritional goals. If maximizing pure protein is the priority, beef heart is the clear winner. For those seeking the broadest spectrum of micronutrients, including an abundance of Vitamin A, beef liver is the better choice. Regardless of the selection, adding organ meats to your diet is a powerful step towards improved nutrition.

Visit a reputable source for more information on the nutrient profiles of various animal proteins.

Frequently Asked Questions

Cooked beef heart generally has slightly more protein per 100-gram serving (~28g) compared to cooked beef liver (~25g), though both are excellent protein sources.

Yes, beef heart is very healthy and safe to eat regularly for most people. It's a lean protein source rich in CoQ10, B vitamins, and minerals that support cardiovascular health.

Slow-cooking methods, like braising or simmering in a stew, are ideal for making beef heart tender. It can also be sliced thin for grilling or sautéing.

Yes, mixing finely ground beef liver into ground beef is a common way to incorporate its nutrients and hide its strong flavor in recipes like meatloaf or burgers.

Organ meats are high in purines, which can elevate uric acid levels in the body. For individuals with gout, high uric acid can trigger a gout attack, so limiting consumption is often advised.

While supplements can provide a concentrated dose of the nutrients found in organ meats, they lack the complete experience of a whole food, including amino acids and flavor compounds. They are a good alternative for those who dislike the taste.

Start with milder-flavored organs like heart or tongue. Disguise stronger flavors by mixing them with ground meat or using strong seasonings. Begin with small portions and increase as your palate adjusts.