Which has more iron, beef liver or spleen?

January 13, 2026 •

3 min read

According to nutritional data, raw beef spleen contains significantly more heme iron per 100 grams than beef liver. This surprising fact highlights a key difference between two of the most nutrient-dense organ meats, which are often compared for their iron content.

Quick Summary

This article compares the iron content of beef liver and spleen, revealing which organ meat is the richer source. It also details the overall nutritional profiles and provides guidance on incorporating these foods into a diet to address iron deficiency and boost vitality.

Key Points

Spleen is the Iron Powerhouse: Raw beef spleen contains significantly more heme iron per 100 grams than beef liver, making it a more concentrated source for boosting iron levels.
Liver is a Broader Nutrient Source: While lower in iron, beef liver provides a much wider array of essential vitamins and minerals, including high doses of Vitamin B12, Vitamin A, and copper.
Heme Iron is Highly Bioavailable: Both organs provide heme iron, which is more easily absorbed by the body compared to the non-heme iron found in plants.
Spleen Offers Targeted Iron Support: For individuals struggling with low iron or anemia, the high iron concentration in beef spleen makes it an effective and targeted dietary intervention.
Liver and Spleen can be Combined: Many find that consuming a combination of both liver and spleen, either as whole foods or supplements, provides a balanced intake of high-quality iron and other vital nutrients.
Consider Supplements for Convenience: For those who dislike the taste of organ meats, desiccated beef liver and spleen capsules offer a convenient, tasteless way to get the nutritional benefits.

The Surprising Iron Champion: Beef Spleen

While beef liver has long been celebrated as a nutrient powerhouse, especially for its iron content, nutritional data reveals a surprising truth: beef spleen is the clear winner in a head-to-head iron comparison. Raw beef spleen can contain as much as 45 mg of highly bioavailable heme iron per 100 grams, whereas the same serving size of raw beef liver typically offers around 4.9 mg. This means beef spleen can provide over nine times more iron than beef liver.

The Role of Heme Iron

Heme iron is the most easily absorbed form of dietary iron and is found exclusively in animal-based foods. Because our bodies absorb heme iron much more efficiently than non-heme iron from plant sources, organ meats are considered a superior way to address or prevent iron deficiency. The exceptional concentration of heme iron in beef spleen makes it an unparalleled food source for those looking to maximize their iron intake naturally.

Comparing the Overall Nutritional Profile

While spleen takes the crown for iron, it is crucial to understand that liver remains a nutritional titan, offering a broader spectrum of nutrients. A holistic view is important for anyone considering adding these organ meats to their diet.

Beef Liver: This organ is often called "nature's multivitamin" for a reason. In addition to a respectable amount of iron, it is exceptionally rich in Vitamin B12, Vitamin A (retinol), folate, and copper. The copper content in liver is particularly noteworthy, as it works with iron to create red blood cells and prevents iron overload in the liver.
Beef Spleen: Primarily prized for its heme iron, beef spleen offers an enormous boost for blood health but lacks the wide array of other vitamins and minerals found in liver. It is a more targeted tool for individuals specifically looking to increase their iron levels. Some nutritional data also shows it contains a good amount of Vitamin B12 and selenium.

Beef Liver vs. Spleen: A Nutritional Table


Nutrient	Beef Spleen (per 100g, raw)	Beef Liver (per 100g, raw)	Analysis
Iron	~45 mg	~4.9 mg	Spleen is a far more concentrated source of iron.
Vitamin B12	~5.7 µg	~59 µg	Liver is exceptionally rich in B12, providing a massive dose.
Vitamin A (Retinol)	0 µg	~4968 µg	Liver is a top source of this fat-soluble vitamin; spleen contains none.
Copper	~0.17 mg	~9.8 mg	Liver provides a very high amount of copper, a critical nutrient for iron metabolism.
Folate (B9)	~4 µg	~290 µg	Liver offers significantly more folate.

Practical Considerations for Consumption

Both organ meats can be consumed in a variety of ways, though they are less common in modern diets. For those with iron deficiency or seeking a nutritional boost, they can be a powerful addition.

Cooking: Many traditional recipes utilize these organs, such as pâté made from liver or incorporating minced spleen into meatballs or sauces. The distinctive, strong flavor of organ meats can be a hurdle for some, but can be masked or enjoyed through proper preparation.
Supplements: For a more convenient option, desiccated organ meat capsules are widely available. These supplements offer the benefits of heme iron without the taste and are a popular method for many to increase their iron intake.
Moderation is Key: While incredibly nutritious, organ meats, especially liver, contain high levels of certain nutrients, such as Vitamin A. Excessive consumption of liver, particularly by pregnant women, can be harmful due to potential Vitamin A toxicity. Consult a healthcare provider before making significant dietary changes, especially if pregnant or have a pre-existing condition.

Conclusion: The Right Choice Depends on Your Goal

While beef spleen holds a decisive advantage in total iron content, the answer to "Which has more iron, beef liver or spleen?" depends on your specific nutritional needs. For a targeted, high-concentration iron boost, spleen is the optimal choice. However, if your goal is a broader nutritional spectrum that includes vital vitamins like B12 and A, as well as minerals like copper, beef liver is the more comprehensive superfood. Combining the two, whether in meals or supplements, can offer a powerful and balanced approach to boosting nutrient intake. For those concerned about iron deficiency, incorporating these ancestral foods can be a highly effective strategy.

For additional nutritional information and to verify specific values, you may wish to consult the USDA's FoodData Central database.

Frequently Asked Questions

For someone with anemia, beef spleen is generally considered the better option because it is a much more concentrated source of heme iron, the type most easily absorbed by the body to help increase iron levels.

Yes, it is possible to consume too much iron from organ meats, especially if you have a disorder that affects iron storage. You should consult a healthcare professional before significantly increasing your intake of iron-rich foods.

Heme iron comes from animal sources and is more readily absorbed by the body. Non-heme iron comes from plant sources and is less efficiently absorbed.

Taste is subjective, but many people find liver's flavor to be strong and distinct. Spleen is less commonly consumed as a whole food, but both have unique flavors that can be masked or enhanced through cooking.

Yes, beef liver is extremely high in Vitamin A, and excessive consumption, particularly by pregnant women, can lead to Vitamin A toxicity. It is best consumed in moderation.

The best choice depends on personal preference and goals. Fresh organ meat provides the full nutritional spectrum, while desiccated supplements offer a convenient and tasteless way to get a concentrated dose of nutrients.

Beef liver is packed with vitamins B12, B6, A, copper, and folate. Beef spleen is primarily known for its high iron content but also contains B12 and selenium.