Which Beef Organ is Highest in Iron?

December 2, 2025 •

3 min read

According to research, beef spleen is the single most concentrated beef organ for bioavailable heme iron, surpassing even the nutrient-dense liver. While beef liver is often lauded for its iron content, the spleen's specific function in filtering red blood cells makes it a powerhouse for boosting dietary iron intake. This makes knowing which beef organ is highest in iron a crucial piece of information for those looking to optimize their nutrition.

Quick Summary

This article provides a comprehensive overview of iron content in beef organs, highlighting that beef spleen contains significantly more heme iron than beef liver. It details the nutritional benefits of both spleen and liver, offering a comparative table and practical insights for incorporating these iron-rich foods into your diet.

Key Points

Beef Spleen: The absolute highest source of bioavailable heme iron among beef organs.
Spleen's Purpose: Its function of filtering red blood cells explains its superior concentration of heme iron.
Beef Liver: A potent source of iron, but contains less than spleen, offering a broader nutritional profile with B vitamins and Vitamin A.
Supplement Option: Desiccated spleen or liver capsules are available for those who dislike the taste of organ meats.
Synergistic Nutrients: Liver contains copper, which helps the body utilize iron, making the spleen and liver a powerful combination.
Heme Iron Advantage: Heme iron from animal products is more easily absorbed by the human body compared to non-heme iron from plants.

Spleen vs. Liver: The Iron Showdown

Organ meats, also known as offal, are a traditional part of many cultures' diets and are recognized for their superior nutritional density. When it comes to iron, two beef organs stand out: the spleen and the liver. Many people assume liver is the ultimate iron source, but data shows that beef spleen actually contains a higher concentration of this vital mineral. This is because the spleen's primary function is to filter blood and store red blood cells, leading to a much higher concentration of heme iron, the most easily absorbed form.

The Nutritional Profile of Beef Spleen

Beef spleen is an absolute powerhouse of nutrition, especially for individuals dealing with iron deficiency. Its key nutritional highlights include:

Extremely high heme iron: Some studies indicate that beef spleen can contain several times more heme iron than beef liver.
Bioavailable form: The heme iron found in spleen is readily absorbed by the body, making it highly effective for boosting iron levels.
Support for blood health: Because of its role in blood filtration, consuming spleen supports overall blood health and red blood cell production.

The Nutritional Profile of Beef Liver

While beef spleen holds the crown for iron, beef liver remains a nutritional titan in its own right. It provides a wider spectrum of nutrients that work synergistically to support iron absorption and overall health. Key benefits of beef liver include:

Comprehensive nutrient profile: Packed with B vitamins (especially B12), vitamin A, copper, and selenium.
Synergistic support for iron: Nutrients like copper, abundant in liver, play a crucial role in mobilizing iron from the body's storage to produce red blood cells.
Rich in Vitamin A: Liver provides an impressive amount of retinol (Vitamin A), which is essential for immune function, vision, and skin health.

Comparing Beef Organs for Iron Content

To help visualize the nutritional differences, particularly concerning iron, consider the following comparison table. These values are based on raw, 100-gram (3.5-ounce) servings and can vary depending on cooking methods and sourcing.


Beef Organ	Iron Content (per 100g)	Primary Iron Type	Key Synergistic Nutrients
Spleen	~45 mg (Heme)	Highest Heme Iron	Less diverse; primarily focused on iron
Liver	~6.5 mg (Heme)	High Heme Iron	B Vitamins (B12), Vitamin A, Copper
Heart	~6.4 mg (Heme)	High Heme Iron	CoQ10, B Vitamins
Kidney	~5.8 mg (Heme)	High Heme Iron	B Vitamins (B12), Zinc, Selenium

How to Incorporate Iron-Rich Organs into Your Diet

Including beef spleen or liver in your diet can be a challenge due to their distinct flavor profile. However, several methods can make them more palatable.

Mixed Ground Meats: For a milder introduction, mix a small amount of finely ground spleen or liver into ground beef. This can be used for meatballs, burgers, or meatloaf, where the other ingredients and seasonings can mask the flavor.
Hidden in Soups and Stews: Finely chopped or puréed organ meat can be added to long-simmering stews or sauces. This allows the flavors to meld with other ingredients and the texture to become less noticeable.
Capsules and Powders: For those who cannot tolerate the taste or texture at all, desiccated beef organ supplements are an excellent option. Freeze-dried spleen capsules provide a concentrated dose of heme iron without the need to prepare or cook the organ meat.
Spleen for Iron, Liver for a Broader Range: Consider a combined approach. Use spleen specifically when aiming to increase iron levels rapidly, and incorporate liver regularly for a more comprehensive nutritional boost.

Conclusion

While both beef spleen and liver are exceptional sources of heme iron, beef spleen contains a significantly higher concentration, making it the top contender for those seeking to maximize their iron intake. Liver, on the other hand, provides a broader spectrum of essential nutrients, including those that assist in iron metabolism. The best choice depends on your specific nutritional goals: spleen for a direct iron boost, and liver for a more well-rounded nutritional supplement. For those with iron deficiency, consulting a healthcare provider and considering the potent, targeted approach of beef spleen is highly recommended.

For more detailed nutritional data on various foods, including beef organs, explore resources from the National Institutes of Health.

Note: Always consult with a healthcare professional before making significant dietary changes or starting new supplements, especially if addressing an iron deficiency.

Frequently Asked Questions

Beef spleen is higher in iron because its primary function within the animal's body is to filter and store red blood cells, which are rich in heme iron.

Yes, heme iron is the most bioavailable form of iron, meaning it is more efficiently absorbed by the body than non-heme iron found in plant-based sources.

While beef organs are a highly concentrated source, you can obtain iron from other sources like red meat, shellfish, and certain plant foods. However, the iron from these sources may not be as readily absorbed.

To mask the strong flavor of organ meats, try mixing a small portion of ground spleen or liver into ground beef for burgers, meatballs, or meatloaf. You can also finely chop or purée it into soups, stews, and sauces.

Besides iron, beef liver is exceptionally rich in B vitamins (especially B12), Vitamin A, copper, and selenium, which all contribute to overall health and energy.

Yes, desiccated beef organ supplements, such as freeze-dried spleen and liver capsules, are a convenient way to get a concentrated dose of nutrients like heme iron if you don't enjoy the taste or texture.

Combining spleen for its high iron concentration and liver for its broader nutrient profile can be a very effective strategy. The nutrients in liver, such as copper, also aid in iron metabolism.