8 Benefits of Organ Meat

Organ meats such as liver, kidney, and heart are some of the most nutrient-dense foods on the planet. While they are not as popular as they once were, adding them to your diet can help increase your energy levels and improve your overall health. Here is a list of the health benefits of organ meat.

What is organ meat?

Organ meats, also known as “offal”, are the edible internal organs and entrails of a butchered animal. The most commonly consumed organ meats are from cows, pigs, lambs, goats, chickens, and ducks.

Although organ meats are mostly overlooked in North America, as muscle meats such as chicken breasts and steak are most popular, they were once commonly consumed and remain a cherished part of non-Western cultures and cuisines.

Types of Organ Meats

Some of the most popular organ meats include:

• Liver
• Heart
• Kidney
• Tongue
• Tripe
• Sweetbreads (Pancreas and Thymus)
• Intestines
• Gizzards
• Testicals
• Brain
• Lung
• Blood, Bones, and Skin

Organ meats are also commonly used in certain food products such as:

• Sausages: Natural sausage casings are made from intestines.
• Pâté: Traditional pâté and terrine are made from pork, duck, or chicken liver with various herbs and spices.
• Bone Broth: Authentic bone broth is made by boiling beef, pork, or chicken bones.
• Pork Rinds: Also known as pork scratchings or pork crackling, pork rinds are made from fried pork skin.

Health Benefits of Organ Meats

Here is a list of the primary organ meat health benefits:

1. Good Sources of Protein

Many organ meats are good sources of animal protein containing all essential amino acids. The liver, heart, and tongue are among the highest protein organ meats, and certain forms of bone broth contain moderate to high levels of protein. Per 100-gram serving, beef liver contains 20.4 grams of protein, beef heart contains 17.7 grams of protein, and beef tongue contains 14.9 grams of protein (1, 2, 3).

2. Full of Healthy Fats

Certain organ meats, such as liver and kidney, are good sources of healthy fats including omega-3 fatty acids, arachidonic acid, and alpha-lipoic acid. They are also good sources of dietary cholesterol and saturated fat which, contrary to popular belief, are an important part of a healthy diet although they should be consumed in moderation. A 100-gram serving of beef liver contains 0.016 milligrams of omega-3 fatty acids, and a 100-gram serving of beef kidney contains 0.013 milligrams of omega-3 fatty acids (1, 4).

3. Rich in Essential Minerals

Organ meats are some of the best food sources of minerals such as iron, magnesium, zinc, selenium, and copper. These minerals play various vital roles in our overall health including red blood cell production, oxygen transport, nerve and muscle function, immune health, thyroid function, reproductive health, and bone health, among others (5, 6, 7, 8, 9). A 100-gram serving of chicken liver contains 8.9 milligrams of iron (50% DV), 54.6 milligrams of selenium (99% DV), 0.5 milligrams of copper (57% DV), and 2.7 milligrams of zinc (24% DV) (10).

4. Rich in Fat-Soluble Vitamins

Organ meats are also great sources of vitamins, including fat-soluble vitamins A, D, E, and K. Certain organ meats, such as liver, are particularly rich in B vitamins, such as vitamin B12 and folate, which are less readily available in other animal and plant foods. A 100-gram serving of raw beef liver contains 4,970 milligrams of vitamin A (552% DV), 59.3 milligrams of vitamin B12 (2471% DV), and 290 milligrams of folate (73% DV) (1).

5. Rich in Collagen

Collagen is naturally found in certain animal foods; however, Type I collagen is particularly concentrated in certain organ meats. On average, organ meats contain 1.5 to 3 times more collagen than muscle meats, and it is particularly concentrated in the skin and bones. While not considered organs, oxtails or pork tails are offal and great sources of collagen. A 1-cup serving of beef bone broth averages 5 grams of collagen, but this can vary by brand (11).

6. May Increase Energy

For some people, organ meats can help to increase energy levels. Fatigue and lack of energy are one of the main side effects of iron deficiency and organ meats, namely liver, are one of the best sources of iron (5). Moreover, micronutrients such as copper, folate, and vitamin B1, and antioxidants such as coenzyme Q10 (CoQ10), are known to aid in energy production and can, therefore, help to increase energy levels (12).

Other Benefits of Organ Meats

In addition to their health benefits, organ meats are:

7. Inexpensive

Compared to muscle meats, organ meats are much cheaper. In some cases, organ meats and offal are 50% less expensive than traditional cuts of meat such as chicken breasts, beef steak, or pork tenderloin.

8. Sustainable

Eating organ meat helps to promote nose-to-tail eating and reduce food waste. According to some research, choosing more offal cuts and organ meats could reduce livestock emissions by as much as 14% (13).

Nutrition of Organ Meats

Here is a nutrition comparison of muscle meat vs. organ meat including raw beef steak, raw beef liver, and raw beef kidney per 100-gram serving based on the current daily value (DV) (14, 1, 4, 15):

Nutrient	Beef Steak	Beef Liver	Beef Kidney
Protein	22.1 grams	20.4 grams	17.4 grams
Fat	4.1 grams	3.6 grams	3.1 grams
Vitamin A	0%	552%	47%
Thiamin	6%	16%	30%
Riboflavin	9%	212%	218%
Niacin	43%	83%	50%
Pantothenic Acid	13%	143%	79%
Vitamin B6	4%	6%	4%
Folate	3%	73%	25%
Vitamin B12	45%	2471%	1146%
Copper	8%	1084%	47%
Iron	9%	27%	26%
Magnesium	5%	4%	4%
Phosphorus	17%	31%	21%
Potassium	7%	7%	6%
Selenium	49%	72%	256%
Zinc	37%	36%	17%

Does quality matter?

It is important to choose high-quality organ meats from reputable sources. Aside from moral implications, organ meats obtained from healthy, well-raised, pastured animals will help to ensure that they are the most essential nutrient-dense possible. Animals raised in unhealthy settings or exposed to toxic substances may accumulate toxins in their organs, such as fatty deposits in their heart and kidneys. For this reason, is it best to opt for organic organ meats from pastured animals whenever possible.

Can you eat too much organ meat?

While organ meats provide many health benefits, because they are so nutrient dense, you can consume too much. The potential risks of eating organ meats include:

• Excess Vitamin A: Consuming too much vitamin A can cause headaches, nausea, and dizziness, and excess intake can cause liver damage and birth defects in pregnant women (16).
• Excess Iron: Consuming too much iron can cause toxicity and organ damage (5).
• High Purine: Individuals with gout should avoid organ meats as they are high in purines, a molecule associated with gout flare-ups (17).
• Fatty Liver Disease: A higher organ meat intake has been associated with a higher chance of developing nonalcoholic fatty liver disease (NAFLD) (18).
• Cardiovascular Disease: Certain organ meats are high in saturated fat, which has been correlated with an increased risk of heart disease.
• Mad Cow Disease: Brain and spinal cord meat is known to transmit rare diseases, such as Mad Cow Disease. Fortunately, the likelihood of getting it from North American beef organ meat is extremely low due to tight regulations on the industry (19, 20).

How often should you eat organ meat?

Organ meats should be consumed in moderation within a healthy and balanced diet. Consuming a 3 to 5-ounce portion of high-quality organ meats once per week as part of your protein intake can help to increase your intake of essential nutrients with minimal risk.