Liver, heart, kidney, spleen. When it comes to beef organ meats, many people pull a face.
Yet beef organs are among the most nutrient-dense foods there are. Earlier generations ate them as a matter of course.
In this article you'll learn which organ meats come from beef, what is in the individual organs, whether organ meats are healthy and which ones are the healthiest.
What are beef organ meats?
Organ meats (offal) are the edible internal organs of an animal. In beef, these mainly include liver, heart, kidney, spleen, lung and pancreas. Tongue, tripe and sweetbreads are often counted as well.
In technical terms they are called slaughter by-products. The term says a lot about how we treat them today: as an afterthought. Around half of a cow is separated out as slaughter waste in the first processing steps. And for lack of demand, many edible organ meats are turned into pet food or used to generate energy.
The nose-to-tail idea turns this around: if you eat an animal, you use all of it.
The most important beef organs at a glance
Each organ has a different job in the animal's body. Accordingly, what is in it differs too.
| Organ | Typical nutrients | Taste and use |
|---|---|---|
| Liver | Vitamin A, vitamin B12, copper, folate | strong, slightly metallic; fried or sliced |
| Heart | Coenzyme Q10, B vitamins, protein | mild, reminiscent of lean beef; quickly seared or braised |
| Kidney | Vitamin B12, selenium, vitamin B2 | pronounced; soak in water before cooking |
| Spleen | Iron | soft and strong; in fillings and sausages |
| Lung | Protein, little fat | mild; traditionally in stews |
| Pancreas | Protein, zinc | tender; rarely sold |
Liver: the nutrient store
The liver stores vitamin A, vitamin B12, folate and copper. 100 grams of beef liver contain around 59 µg of vitamin B12 and almost 5,000 µg of vitamin A. You'll find all the nutritional values in our article on beef liver.
Heart: the Q10 source
The heart is a muscle that works without a break. Accordingly, it has many mitochondria and therefore a lot of coenzyme Q10, which is involved in energy production in the cells. One study found around 110 µg of Q10 per gram in beef heart. That is a good three times as much as in beef liver and almost five times as much as in muscle meat.
However, the body also makes Q10 itself. Through food you take in only a few milligrams per day.
In terms of taste, heart is the easiest way to start: it tastes like lean, rich beef.
Kidney: rich in selenium and vitamin B12
According to the US nutrient database, 100 grams of raw beef kidney provide around 27 µg of vitamin B12 and 141 µg of selenium. This makes kidney one of the most selenium-rich foods of all. However, it also contains a lot of cholesterol and purines.
Spleen, lung and pancreas
Spleen is one of the most iron-rich organ meats. Lung and pancreas mainly provide protein. The pancreas is also the organ that produces the digestive enzymes in the animal. All three are hardly available in Swiss shops, so they rarely end up on the plate.
By the way, bull testicles also count as organ meats. You can read about what is in them in a separate article.
Are organ meats healthy?
Yes. Organ meats provide protein, vitamins and minerals at a density that hardly any other food can match. Many of these nutrients, such as vitamin B12 or heme iron, are found almost exclusively in animal foods.
There are three points you should know, though:
- Vitamin A in liver: Liver contains so much vitamin A that it is not an everyday food. During pregnancy it is generally advised against because of the risk to the unborn child.
- Purines: Organ meats contain a lot of purines, which the body breaks down into uric acid. In people with gout they are therefore considered a possible trigger of an attack.
- Origin: Organs reflect how an animal lived and what it ate. Organic quality and pasture raising are therefore especially important for organ meats.
Disclaimer: For most healthy people, organ meats in normal portions are a valuable addition. If you have gout, are pregnant or have high cholesterol, talk to your doctor first.
Which organ meats are the healthiest?
It depends.
- Vitamin A, vitamin B12 and copper: liver
- Coenzyme Q10: heart
- Selenium: kidney
- Iron: spleen
The point is not to find the one "best" organ. The point is that the organs complement each other. Liver is considered the most nutrient-rich organ, but it provides too much vitamin A to eat it every day. Heart brings other nutrients without this vitamin A load.
If you alternate, you cover the widest range. That is exactly how people used to eat: not one organ, but the whole animal.
Eating organ meats: how to get started
- Start with heart. It tastes the least like "offal" and can be fried like a steak.
- Mix in liver. A small amount of finely chopped liver in minced meat is barely noticeable in taste.
- Buy fresh and use quickly. Organ meats spoil easily. Ask your butcher, many stock them to order.
- Cook thoroughly. Raw organ meats can contain germs.
Bone broth is also part of the nose-to-tail principle. It uses bones and connective tissue that would otherwise be left over too.
Organ meats without the taste: the easy alternative
Let's be honest: most people resolve to eat organ meats more often and then don't. Taste, shopping and preparation are the biggest hurdles.
That is exactly what freeze-dried organs are for. The water is gently removed from the fresh organs. We explain how the process works and what remains of the nutrients in our article on freeze-dried liver.
Our Ultimate Organ Complex combines six organs from organic grass-fed cattle in one capsule: liver, heart, kidney, spleen, lung and pancreas. The animals come from EU organic pasture farming in Estonia, and the organs are gently freeze-dried. Only organs and capsule shell, without fillers or additives. This way you bring the variety of organ meats into your everyday life, without a pan.
Which nutrients play a role in tiredness and where organ meats come into play is covered in our article on supplements for tiredness.
Frequently asked questions
Which organ meats are the healthiest?
That depends on the nutrient. Liver is richest in vitamin A, vitamin B12 and copper, heart in coenzyme Q10, kidney in selenium and spleen in iron. Variety brings the most benefit.
Are organ meats healthy?
Yes, they are among the most nutrient-dense foods. Because of the vitamin A in liver, purines and cholesterol, however, they are not an everyday food in large amounts. Caution is advised with gout and during pregnancy.
Which beef organ meats can you eat?
Liver, heart, kidney, spleen, lung, pancreas, tongue, tripe and sweetbreads. The most commonly sold are liver, heart, kidney, tongue and tripe.
How often should you eat organ meats?
There is no fixed rule. With liver, restraint is advisable because of the vitamin A: about 100 to 150 grams once or twice a month. You can include heart in a varied diet like normal beef.
Are beef organs and organ meats the same thing?
Yes. Organ meats, offal and beef organs all mean the same thing: the edible internal organs of the animal.