Which organ meat has B1, and why it's a nutritional powerhouse

January 8, 2026 •

4 min read

Organ meats, often overlooked in modern diets, are some of the most nutrient-dense foods available, with a single serving providing a substantial amount of crucial vitamins and minerals. Known as offal, these parts of animals, including the liver and heart, offer significant nutritional benefits, particularly for those seeking to boost their intake of B vitamins like thiamine, also known as B1.

Quick Summary

Several organ meats contain thiamine (B1), with pork organ meats generally providing the highest concentration. Pork heart and liver are excellent sources of B1, followed by beef liver and heart, offering substantial amounts of this essential vitamin for energy and nervous system function.

Key Points

Pork Heart and Liver: Pork organs, particularly the heart and liver, are exceptionally rich in thiamine (vitamin B1), making them top sources among organ meats.
Thiamine's Role: Thiamine is essential for energy metabolism, converting carbohydrates into energy, and supporting the healthy function of the nervous system.
Beef Organs are also Valuable: While often lower in B1 than pork, beef liver and heart are still good sources, offering other crucial nutrients like B12, iron, and CoQ10.
Nutrient-Dense Powerhouses: Organ meats are more nutrient-dense than traditional muscle meats and provide a broader spectrum of vitamins and minerals, including B vitamins, iron, and zinc.
Cooking Matters: Thiamine is water-soluble and can be lost during cooking, so careful preparation methods are important to retain its nutritional benefits.
Easy Preparation Methods: To overcome flavor challenges, organ meats can be mixed with ground meat, used in pâtés, or slow-cooked in stews, making them more palatable for beginners.

Thiamine: The Essential Vitamin B1 in Organ Meats

Thiamine, or vitamin B1, is a water-soluble vitamin vital for converting carbohydrates into usable energy, as well as for proper nerve function and heart health. Unlike fat-soluble vitamins, the body stores only small amounts of thiamine in the liver, necessitating regular dietary intake. While many foods contain thiamine, organ meats stand out for their particularly high concentrations, especially from certain animal sources. Incorporating offal into your diet can be a highly efficient way to meet your daily B1 requirements.

Comparing Thiamine Content in Different Organ Meats

While most organ meats contain some level of thiamine, there is a clear distinction in content depending on the organ and the animal source. Generally, pork organs tend to be a more concentrated source of thiamine compared to those from beef or lamb, with heart and liver being top contenders across the board. The cooking process can also affect vitamin content, so preparation methods that preserve nutrients are important.

The Thiamine Powerhouse: Pork Organs

For those specifically looking to maximize their thiamine intake from organ meat, pork stands out. Pork heart, for example, is exceptionally rich in thiamine, providing a significant percentage of the daily recommended intake in a single serving. Pork liver also offers a substantial amount, making both excellent additions to a nutrient-focused diet. This high thiamine content makes pork a unique and valuable source among animal proteins.

How Beef Organs Stack Up

Beef organs, particularly the liver and heart, also provide excellent sources of thiamine, though often in lesser quantities than their pork counterparts. Beef liver is a widely recognized nutritional powerhouse, lauded for its high levels of not just thiamine, but also other B vitamins, iron, and vitamin A. Beef heart is also a good source, containing a solid percentage of the daily value for thiamine, in addition to heart-healthy CoQ10.

A Comparative Look at Thiamine in Organ Meats

To illustrate the differences in thiamine levels, here is a comparison based on approximate data per 100g serving:


Organ Meat (100g)	Approximate Thiamine Content (mg)	Percentage of Daily Value (DV)	Key Takeaway
Pork Heart	0.56 mg	46.7%	Exceptional source of B1
Pork Kidney	0.4 mg	33.3%	Strong contender after heart
Pork Liver	0.26 mg	21.7%	Reliable, nutrient-dense source
Beef Heart	0.24 mg	20%	Good source, also rich in CoQ10
Beef Liver	0.19 mg	15.8%	Widely available, packed with other nutrients
Lamb Heart	0.2 mg	11%	Consistent B1 source, along with other B vitamins
Lamb Liver	0.39 mg	30%	High in B1, also rich in iron and copper

The Importance of Thiamine in Your Diet

Thiamine's role in the body is fundamental. It acts as a cofactor for several enzymes involved in carbohydrate metabolism and the production of DNA and RNA. A deficiency can lead to serious health issues, including neurological problems, nerve damage, and Beriberi, a disease affecting the cardiovascular and nervous systems. Therefore, ensuring a consistent intake of thiamine through foods like organ meats is a proactive step toward maintaining overall health.

Beyond B1: The Full Nutritional Spectrum

It's important to remember that organ meats are not just a single-nutrient solution. They offer a broad spectrum of vitamins and minerals, often in higher concentrations than muscle meat. For instance, liver is famously high in vitamin B12, folate, iron, and vitamin A, while heart is a prime source of CoQ10. This comprehensive nutritional profile is what makes offal so valuable, promoting energy, immune function, and brain health.

How to Incorporate Organ Meats into Your Meals

Many people are hesitant to try organ meats due to their strong flavor or unfamiliarity. However, there are many ways to make them palatable. For those new to offal, milder-tasting options like heart are a great starting point. You can also mix ground liver into regular ground beef for burgers, meatloaf, or sauces, which helps to disguise the flavor. Classic dishes like liver pâté, steak and kidney pie, or even heart stew are also delicious ways to prepare these nutritious parts.

Conclusion

When asking which organ meat has B1, the clear answer is that several are excellent sources, but pork heart and liver generally offer the highest amounts. Beyond just thiamine, organ meats are nutritional powerhouses, providing a diverse array of vitamins, minerals, and other beneficial compounds. By overcoming initial hesitation and finding appealing ways to prepare them, you can easily incorporate these budget-friendly, nutrient-dense foods into your diet and reap substantial health rewards. For further reading, an excellent resource on the general benefits of organ meats can be found at Healthline.

Tips for Starting Your Organ Meat Journey

Start with milder flavors: Beef or chicken heart is often a good entry point.
Mix it in: Blend ground liver into your favorite ground meat recipes.
Focus on a balanced diet: Organ meats should complement a diet rich in whole foods, not replace a varied intake of fruits, vegetables, and other proteins.
Experiment with seasonings: Strong flavors like garlic, onions, and herbs can help balance the distinct taste of organ meats.
Source quality products: Choose organ meats from grass-fed or pasture-raised animals for the highest nutrient quality and best taste.

Frequently Asked Questions

Liver is an excellent source of vitamin B1, but pork heart and liver often contain higher concentrations of thiamine than beef liver.

You can improve the flavor of organ meat by grinding and mixing it with regular ground meat, incorporating it into flavorful dishes like chili or pâté, and using strong seasonings like garlic and onion.

Most organ meats contain some level of vitamin B1, but the concentration varies significantly. Liver, heart, and kidneys are typically the richest sources.

The recommended daily intake of thiamine for adults varies slightly based on age and sex, typically ranging from 1.1 mg to 1.2 mg per day. Most organ meats, especially pork and beef, can contribute significantly to this.

For maximizing thiamine intake specifically, pork organs, particularly the heart and liver, are generally superior to their beef counterparts. However, both are excellent, nutrient-rich choices.

Thiamine deficiency can lead to a condition called Beriberi, which affects the cardiovascular and nervous systems. Inadequate intake can also cause fatigue, muscle weakness, and neurological problems.

Organ meats are often more nutrient-dense than muscle meats, providing higher concentrations of certain vitamins (like B1, B12, and A) and minerals (like iron and copper) in smaller serving sizes.