Which organ meat is most nutritious? A deep dive into nature's superfoods

January 9, 2026 •

3 min read

According to Healthline, organ meats are often more nutrient-dense than muscle meats. When answering which organ meat is most nutritious, liver consistently emerges as the clear winner due to its unparalleled concentration of essential vitamins and minerals.

Quick Summary

Organ meats like liver, heart, and kidney are incredibly nutrient-dense, each offering unique benefits such as high levels of vitamins A and B12, iron, CoQ10, and selenium. This comparison details their specific nutritional advantages to inform your dietary choices.

Key Points

Nutrient Density: Liver is generally considered the most nutritious organ meat, containing immense amounts of vitamin A, B12, and copper.
Heart Health: Heart meat is an excellent source of Coenzyme Q10 (CoQ10), a powerful antioxidant that supports cardiovascular health.
Immune Support: Kidney provides a high concentration of selenium and zinc, which are both crucial for immune system function.
Iron Richness: Spleen is exceptionally high in heme iron, the most bioavailable form, making it a potent blood-building food.
Moderation is Key: Due to extremely high levels of certain nutrients, especially vitamin A in liver, organ meats should be consumed in moderation, not daily.
Start Small: For those new to organ meats, starting with heart due to its milder flavor or incorporating small amounts of liver into ground meat is a good strategy.
Quality Matters: Always source high-quality, grass-fed organ meats to ensure maximum nutritional benefit and avoid potential contaminants.

Why Organ Meats Are Nutritional Powerhouses

Once a cornerstone of traditional diets, organ meats, also known as offal, have been largely overlooked in modern cuisine. However, as health-conscious consumers rediscover their benefits, these nutritional powerhouses are making a comeback. Organ meats are rich in essential vitamins, minerals, and high-quality protein, often in more bioavailable forms than their plant-based counterparts. From supporting immune function to enhancing energy levels, the right organ meat can provide a significant boost to your overall health.

The Nutritional Crown Jewel: Liver

Liver, often hailed as "nature's multivitamin," is widely considered the most nutrient-dense organ meat. A 100-gram serving of cooked beef liver is an exceptional source of numerous nutrients, providing well over 100% of the Daily Value (DV) for several, including Vitamin B12, Vitamin A (Retinol), and Copper. It also offers a significant amount of highly absorbable heme iron and folate.

The Cardiovascular Champion: Heart

Beef heart is a nutrient-rich organ meat with a texture and flavor profile often compared to muscle meat. It is particularly known for its high concentration of Coenzyme Q10 (CoQ10), an antioxidant important for cellular energy and cardiovascular function. Heart is also a good source of B vitamins, including B2, B6, and B12, and contains beneficial levels of iron and zinc.

The Immune System Supporter: Kidney

Kidneys offer a distinct nutritional makeup, being rich in selenium, an antioxidant mineral vital for thyroid function and cell protection. They also provide a range of B vitamins, including B12, B2, and B3, along with zinc and copper.

The Blood Builder: Spleen

Spleen is notable for being an extremely rich source of heme iron, which is highly bioavailable and beneficial for combating anemia. It also contains high levels of vitamin C and B12.

Nutritional Comparison Table (per 100g, cooked beef)


Nutrient	Liver	Heart	Kidney	Spleen
Vitamin B12	Very High	Very High	Very High	Very High
Vitamin A	Very High	Low	Low	Negligible
CoQ10	Low	Very High	Low	Low
Heme Iron	High	High	High	Very High
Selenium	High	High	High	High
Copper	Very High	High	High	Very High
Protein	High	High	High	Very High

How to Incorporate Organ Meats into Your Diet

Beginners might find heart a more approachable starting point due to its milder flavor. Alternatively, blending small amounts of liver into ground meat dishes like meatballs or burgers can make it more palatable. Pâté is another traditional and flavorful option for consuming liver. Sourcing grass-fed, pasture-raised organ meats is recommended for optimal nutrient quality. Due to the high concentration of certain nutrients, particularly vitamin A in liver, moderation is advised.

Potential Risks and Moderation

Despite their health benefits, organ meats should be consumed with awareness. The high vitamin A content in liver necessitates moderation, especially for pregnant individuals, to avoid hypervitaminosis A. Organ meats are also relatively high in cholesterol and purines, which should be considered by individuals managing cholesterol levels or gout. Balancing intake is key. For more information on the health benefits of organ meats, see the Healthline article on Organ Meats.

Frequently Asked Questions

No, the liver does not store toxins; it processes and eliminates them. Instead, the liver stores essential nutrients like vitamins A and B12, which are the reason for its incredible nutritional profile.

The heart is often recommended for beginners because its texture and flavor are more similar to traditional muscle meat. It is also packed with nutrients like CoQ10.

Due to its very high vitamin A content, most experts recommend limiting liver consumption to one or two small servings per week to avoid vitamin A toxicity.

Yes, many organ meats, including liver and kidney, are higher in cholesterol than muscle meat. However, recent research suggests dietary cholesterol may have less impact on blood cholesterol for most healthy people than saturated and trans fats.

Pregnant women should be cautious with liver intake and may need to avoid it entirely. The high level of preformed vitamin A can be harmful to a developing fetus in large amounts.

Organ meats, or offal, are generally less expensive than premium muscle cuts like steak. The price can vary by location and type, but kidneys and liver are often very affordable.

Coenzyme Q10 (CoQ10) is a powerful antioxidant essential for energy production in cells and crucial for heart health. Heart meat is one of the best food sources of CoQ10.

While supplements can be helpful, the nutrients in whole foods like organ meats are often in more bioavailable forms, meaning they are more easily absorbed and utilized by the body.