Which organ meat is highest in vitamin C?

October 24, 2025 •

4 min read

While most people associate vitamin C exclusively with citrus fruits, many animal-based foods, particularly organ meats, contain surprising amounts of this essential nutrient. Unlike fruits, however, the vitamin C content in organ meats can be easily lost during the cooking process.

Quick Summary

This comprehensive guide explores the different vitamin C levels found in various organ meats, revealing the top contenders like spleen and lung. It provides detailed nutritional comparisons, discusses the importance of sourcing, and offers practical tips for maximizing nutrient retention.

Key Points

Spleen is Highest: Beef spleen contains the highest concentration of vitamin C among common organ meats.
Lungs are also Potent: Lungs, particularly beef lungs, are another top source of vitamin C from animal sources.
Cooking Reduces Vitamin C: The vitamin C in organ meats is sensitive to heat, with cooking significantly reducing its content.
Sourcing Matters: To minimize risks and maximize nutrient density, source organ meats from healthy, pasture-raised animals.
Not a Plant Replacement: While a source, organ meats should not be solely relied upon for daily vitamin C intake, which is best acquired from a variety of foods.
Liver is Lower in Vitamin C: Though nutrient-dense overall, liver contains significantly less vitamin C than spleen and lungs.
Bioavailability Boost: The vitamin C in organ meat can enhance the absorption of other nutrients like iron.

Spleen and Lungs: The Unexpected Winners for Vitamin C

When most people think of vitamin C, images of oranges, bell peppers, and leafy greens come to mind. However, for those following a carnivore or ancestral diet, or simply looking to add nutrient-dense foods to their regimen, organ meats offer a unique source of this vital antioxidant. The standout contenders for the highest vitamin C content are spleen and lungs, which significantly outperform more commonly known organ meats like liver. This is a revelation for many, as liver is often championed as the king of organ meats for its overall nutrient density, but when it comes to vitamin C, other organs take the lead.

The spleen of various animals, including beef, is notably high in vitamin C. A 100-gram serving of beef spleen can provide a substantial percentage of the recommended daily value, often more than half. Lungs, particularly beef lungs, also contain a remarkable amount of vitamin C, placing them high on the list of animal-based sources. The presence of vitamin C in these organs is primarily due to their biological functions within the animal's body, which require high levels of the nutrient for processes like immune support and collagen synthesis.

The Importance of Sourcing and Preparation

To maximize the vitamin C benefits from organ meats, careful attention to sourcing and preparation is crucial. Unlike the stable vitamin C found in many plant foods, the vitamin C in organ meats is more delicate and susceptible to heat and oxidation during cooking. This is why traditional cultures that relied heavily on animal products often consumed certain parts raw or lightly cooked. However, consuming raw organ meat carries risks of bacterial contamination, so proper sourcing from healthy, pasture-raised animals is paramount.

To preserve as much of the nutrient as possible, consider light cooking methods. For instance, briefly searing or sautéing spleen or lungs at a low temperature can help retain more of the vitamin C than braising or frying at high heat.

A Comparative Look at Vitamin C in Organ Meats

Understanding the relative vitamin C content of different organ meats can help you make informed dietary choices. While spleen and lungs lead the pack, other organs like liver and kidney also contribute, albeit in smaller quantities.


Organ Meat (100g)	Approx. Vitamin C (mg)	Notes
Beef Spleen	45.5 mg	Excellent source, often over half the DV.
Beef Lungs	32.7 mg	High content, significant contributor.
Pork Liver	23.6 mg	Good source, but less than spleen and lungs.
Pork Kidney	10.6 mg	Contains vitamin C, but much less than liver.
Beef Liver	1.9 mg	Low content compared to other organs.

Practical Ways to Incorporate High-Vitamin C Organ Meats

For those new to eating organ meats, especially spleen and lungs, incorporating them into your diet might seem daunting. Here are a few practical suggestions to make it easier:

Ground Mixes: Ask your butcher to mix ground spleen or lungs with ground muscle meat (e.g., beef) for a less intense flavor. You can then use this mix in burgers or meatloaf.
Blended into Dishes: Finely mince and sauté the organ meat, then blend it into sauces, chili, or stews. This helps mask the texture while still providing the nutritional boost.
Spleen Pâté: A delicate way to prepare spleen is to turn it into a pâté. Combine it with liver and other ingredients to create a flavorful spread.
Lightly Seared: For those with an adventurous palate, lightly searing thin slices of spleen or lungs can be a simple and effective method. Season with salt and pepper to taste.

Beyond Vitamin C: The Full Nutrient Profile

While this article focuses on the question of which organ meat is highest in vitamin C, it's important to recognize that organ meats offer a wide spectrum of other essential nutrients. The high concentration of vitamins and minerals in organs like liver, kidney, and spleen makes them true nutritional powerhouses. They are rich in B vitamins (especially B12), iron, zinc, selenium, and often contain higher levels of these nutrients than muscle meats. This holistic nutritional profile is why ancestral diets prioritized eating the whole animal.

Conclusion

In the quest to determine which organ meat is highest in vitamin C, the answer lies with spleen and lungs, which surpass more commonly consumed options like liver. While organ meats are not a replacement for the high vitamin C levels found in fresh fruits and vegetables, they serve as a unique and valuable source for those on specific diets or seeking to boost their intake from animal sources. By sourcing high-quality products and using appropriate, gentle cooking methods, you can effectively incorporate these nutrient-dense foods into your diet and reap their full range of benefits. It's a testament to the nutritional wisdom of nose-to-tail eating and the incredible resources available within the animal kingdom. Here is a detailed analysis of nutrient-dense foods.

The Importance of Sourcing

When buying organ meats, prioritize sources from healthy, pasture-raised animals. This ensures a better nutrient profile and reduces the risk of contaminants. Sourcing from trusted local butchers or farmers is highly recommended.

Nutritional Synergy

Vitamin C, while important, works in synergy with other nutrients present in organ meats, such as iron. The presence of vitamin C can aid in the absorption of non-heme iron, making the iron from these organs more bioavailable.

A Niche Nutrient Source

For most people, fruits and vegetables remain the primary and most efficient source of vitamin C. However, for those with dietary restrictions or preferences, like those on a carnivore diet, organ meats provide a critical and often overlooked source of this essential vitamin.

Culinary Experimentation

Don't be afraid to experiment with different organ meats and preparation methods. While the initial idea might be unfamiliar, a wide array of recipes and techniques can transform these ingredients into delicious and nourishing meals.

Health Considerations

While highly nutritious, organ meats are also high in purines and cholesterol. Individuals with conditions like gout should moderate their intake, and those with health concerns should consult a healthcare professional.

Frequently Asked Questions

While organ meats provide a source of vitamin C, the content is generally much lower and more sensitive to cooking than in fresh fruits and vegetables. For most people, a diet rich in plant-based foods remains the most efficient way to meet daily vitamin C requirements.

Freezing can help preserve the vitamin C content of fresh organ meats for a time. However, the nutrient is still susceptible to degradation, so it is best to use frozen organ meats as soon as possible after thawing for maximum nutritional value.

Consuming raw organ meat can lead to a higher vitamin C intake compared to cooked versions. However, it also carries a significant risk of bacterial contamination. To minimize health risks, many health authorities recommend thoroughly cooking all animal products.

For those new to organ meats, starting with liver is often recommended due to its milder taste compared to other organs. Incorporating it into recipes where it is finely minced or blended can also help acclimate your palate.

Yes, the nutritional composition of organ meats can vary based on the animal's species, age, diet, and health. For example, beef spleen may have different vitamin C levels than pork spleen. General estimates and comparative tables can be useful guides, but variation is normal.

Historically, cultures on all-meat diets, like the Inuit, did not get scurvy by consuming raw or lightly cooked organ meats and other parts of the animal. However, consuming only cooked muscle meat typically does not provide enough vitamin C. The risk of scurvy depends on the specific animal foods consumed and their preparation.

Vitamin C is water-soluble and heat-sensitive, meaning it is easily destroyed and leached into cooking liquids during the cooking process. The higher the temperature and the longer the cooking time, the more vitamin C is lost. Light searing or quick cooking is recommended to retain more nutrients.