Organ Meat Nutrient Comparison

Select 2–4 organs to compare side-by-side. Per 100g cooked, from USDA FoodData Central. Winners highlighted.

Select 2–4 organs above

Best For Each Goal

Overall nutrition

Beef Liver or Lamb Liver

Unmatched across vitamin A, B12, copper, and riboflavin

Energy / CoQ10

Beef Heart

Highest food source of CoQ10 for mitochondrial energy

Thyroid / Selenium

Beef Kidney

Highest selenium of any food — 256% DV per 100g

Iron + Folate

Chicken Liver

Highest iron and folate of any organ — good starter liver

Brain health / DHA

Beef Brain

855mg DHA + EPA — unmatched animal source of brain omega-3s

Best for beginners

Beef Heart or Beef Tongue

Heart tastes like steak. Tongue tastes like brisket.

How much organ meat should you eat?

Liver (beef, lamb, chicken): 3–6 oz, 1–2× per week. Do not eat daily — vitamin A accumulates and can reach excess levels over time.

Heart: Can eat daily. No toxicity concerns. Treat it like any muscle meat — because it basically is one.

Kidney: 3–4 oz, 1–2× per week. Soak in cold water or milk for 30 min before cooking to reduce the strong flavor.

Tongue: Can eat daily. Slow cook or braise for 3+ hours until tender. Peel the skin after cooking.

Brain: 2–3 oz, 1× per week max. Very high cholesterol (not harmful for most, but worth noting). Source from trusted farms only.

Organ meats are the original multivitamin. Even 3–4 oz of liver per week covers most micronutrient needs that supplements attempt to replicate.

Nutrient data per 100g cooked from USDA FoodData Central. % Daily Values based on 2,000 calorie diet. CoQ10 and DHA values from published research — no established DV. Educational and informational purposes only — not medical or nutritional advice. Consult your healthcare provider before making dietary changes.

→ Calculate protein in your organ meat meal — Meal Protein Counter → See which cuts give the most protein per dollar — Meat Value Calculator