Which Organ Meat Has the Most Protein? A Comprehensive Comparison

October 26, 2025 •

4 min read

Organ meats are among the most nutrient-dense foods available, offering concentrated levels of vitamins and minerals not found in muscle meats. When it comes to maximizing muscle-building potential, understanding which organ meat has the most protein can be a game-changer for your diet.

Quick Summary

Beef liver typically offers the highest protein content among common organ meats, with beef heart and kidneys following closely behind as excellent, nutrient-dense protein sources.

Key Points

Highest Protein: Beef liver generally provides the most protein per 100 grams among common organ meats.
Top Contenders: Beef heart and kidneys are also excellent, protein-rich organ meats.
Nutrient-Dense: Liver is particularly rich in vitamins A and B12, as well as highly bioavailable iron.
Unique Benefits: Heart provides CoQ10, which supports cardiovascular health, while kidney offers selenium and omega-3 fatty acids.
Consume in Moderation: Due to high levels of nutrients like vitamin A and copper, organ meats should be eaten in moderation to avoid potential toxicity.
Sourcing is Important: Opt for organ meats from grass-fed and humanely raised animals to ensure the highest quality and nutritional value.

The Top Contender: Beef Liver

Numerous nutritional analyses consistently point to beef liver as the frontrunner for protein content among organ meats. A 100-gram serving of cooked beef liver contains a significant amount of high-quality protein, providing all nine essential amino acids necessary for muscle repair and growth. This makes it a powerhouse for those looking to boost their protein intake from whole food sources. Its protein-to-calorie ratio is also excellent, as it provides a robust protein dose without excessive calories. The concentration of nutrients like iron, B-vitamins, and vitamin A makes it a true 'superfood,' but this potency also requires mindful consumption.

The Nutritional Profile of Beef Liver

Beyond its impressive protein count, beef liver is a nutritional superstar. It is exceptionally rich in vitamin A, iron, and vitamin B12. Vitamin B12 is crucial for red blood cell formation and nerve function, while vitamin A supports vision and immune function. The heme iron in beef liver is also more bioavailable than the non-heme iron found in plant-based sources, meaning the body absorbs and utilizes it more efficiently. While these nutrients are beneficial, the high concentration of vitamin A and copper in liver means it should be consumed in moderation, especially by pregnant women.

Other Excellent High-Protein Organ Meats

While beef liver may lead the pack, several other organ meats offer substantial protein and unique nutritional benefits. These are all worthy additions to a balanced diet and can provide dietary variety and flavor.

The Muscular Powerhouse: Beef Heart

As a working muscle, the heart is exceptionally lean and a fantastic source of protein. It offers a slightly different nutritional profile and milder flavor compared to liver. A 100-gram serving of beef heart provides a very respectable protein count, alongside coenzyme Q10 (CoQ10), which is important for cardiovascular health and energy production. Its firmer, steak-like texture makes it a great entry point for those new to organ meats.

Kidney and Other Offal

Beef or lamb kidneys are another excellent source of protein, along with selenium and B-vitamins. Kidneys are also rich in healthy omega-3 fatty acids, which have anti-inflammatory properties. Tongue, while technically a muscle meat, is often grouped with offal and provides a good source of protein, iron, and zinc. Tripe, or the lining of an animal's stomach, is also a protein-rich option, though it is less nutrient-dense than other organs.

Comparison of Protein and Nutrient Content

To put the protein content into perspective, the following table compares the approximate nutritional values for a 100-gram cooked serving of various organ meats.


Organ Meat (Cooked, per 100g)	Approx. Protein (g)	Key Nutrients
Beef Liver	20–29	Very high in Vitamin A, B12, Iron, Copper
Beef Heart	18–20	High in CoQ10, Iron, B-Vitamins
Beef Kidney	~18	High in Selenium, B12, Omega-3s
Beef Tongue	~15	Rich in Fat, Iron, Zinc, B-Vitamins
Chicken Liver	~24	High in Protein, Iron, Vitamin A, B12

Tips for Incorporating Organ Meats

Starting with organ meats can be a new experience for many, but a few simple tips can make them more palatable and enjoyable:

Start small: Mix a small amount of finely minced liver into ground meat for burgers or meatloaf to mask the flavor while still gaining the nutritional benefits.
Make pâté: Liver pâté is a delicious and traditional way to consume liver, with the rich flavors of butter and spices complementing its earthy taste.
Slow cooking: Tougher organ meats like heart and tongue become tender and flavorful when slow-cooked in stews or braises.
Marinade: Soaking liver in milk or an acidic marinade can help reduce its strong flavor before cooking.
Grind your own: If you have a meat grinder, you can create your own organ meat blends, such as mixing liver and heart with muscle meat, for more control over flavor and texture.

Important Health Considerations

While organ meats are incredibly nutritious, there are important points to remember:

Moderation is Key: Because of their high nutrient density, particularly in vitamin A and copper, moderation is crucial to avoid toxicity. A few servings per week is generally sufficient for most people.
High Cholesterol: Organ meats are high in dietary cholesterol. While the link between dietary cholesterol and heart disease is complex, individuals with pre-existing high cholesterol or heart conditions should consult a healthcare provider.
Sourcing Matters: Always choose organ meats from reputable, high-quality sources, preferably grass-fed and pasture-raised animals. This helps minimize exposure to potential toxins and ensures a higher nutritional quality.
Purines and Gout: Individuals with gout should be cautious with organ meat consumption, as they are high in purines, which can exacerbate the condition.

Conclusion: Choosing Your Protein Powerhouse

For those seeking the highest protein content in organ meat, beef liver is the clear winner, closely followed by beef heart. However, all organ meats offer a unique and valuable nutritional package, providing high-quality protein and essential micronutrients often lacking in modern diets. By understanding the nutritional differences and incorporating a variety of organ meats in moderation, you can significantly enhance your health and support your body's protein needs. Experiment with different preparations and sources to find what works best for your palate and nutritional goals.

For more information on the nutritional benefits and potential risks of organ meats, consult a reliable health resource like Healthline.

Frequently Asked Questions

No, beef liver typically contains more protein than chicken liver. A 100g serving of cooked beef liver can have up to 29g of protein, while the same amount of chicken liver has around 24g.

Organ meat protein is a high-quality, complete protein, but it is not necessarily 'better.' While organ meats can contain more micronutrients, muscle meats often have a slightly higher protein content per serving. Both are valuable sources.

Beef heart is often recommended for beginners due to its milder, steak-like flavor and firmer texture, which is less 'offal-like' than liver or kidney. Tongue is also a good starting point.

Because of the high concentration of certain nutrients, particularly vitamin A in liver, it is recommended to eat organ meats in moderation. One to two servings per week is a common recommendation for most people.

Pregnant women are advised to limit or avoid liver and liver products due to the extremely high concentration of preformed vitamin A, which can cause potential birth defects when consumed in excess. Other organ meats or protein sources should be considered.

Yes, organ meats are high in dietary cholesterol. However, recent research suggests that dietary cholesterol has less impact on blood cholesterol for most healthy individuals than previously thought. Those with heart disease concerns should consult a doctor.

To improve the taste, you can try soaking liver in milk, adding organ meats to ground beef in recipes like meatloaf or burgers, or slow-cooking tougher cuts like heart and tongue in flavorful stews.

Some lesser-known but protein-rich options include spleen, which is high in protein and iron, and tripe, which offers a good amount of protein but is less dense in other nutrients compared to liver or heart.