When most people in the U.S. think of meat, they usually picture muscle and tissue cuts like chicken thighs, steak, or pork loin. But meat also includes offal, which are the organs of butchered animals. This category of meats includes parts like the heart, kidneys, and liver, and is favored in places like Southeast Asia, Africa, some European countries, and the southern U.S.
Organ meats are nutrient powerhouses, packed with essentials like protein, iron, and vitamin B12, and can be a healthy addition to your diet if consumed in moderation. While the specific nutrients in organ meats and other types of meat such as beef, chicken, or lamb can vary, organ meats are notably nutritious. They are an excellent source of protein, a vital macronutrient that supports the body’s tissues and organs and contributes to many bodily functions including antibody and hormonal activities. Eating more protein, especially when paired with resistance exercise, can enhance strength and muscle development, which is useful in countering age-related muscle loss.
Adults are advised to get 10% to 35% of their calorie intake from protein, and animal products, including organ meats, can be a good source for meeting these needs. For example, both beef and lamb liver offer about 20.4 grams of protein per 100 grams, while chicken liver has around 16.9 grams. Similarly, veal and pork tongue provide 17.2 grams of protein for the same serving size.
Organ meats are rich in B vitamins too, such as vitamin B12, which is important for blood and nerve health and DNA production. A 100-gram serving of beef liver contains about 59.3 micrograms of vitamin B12. Vitamin B6, crucial for protein metabolism and other bodily functions, is also abundant in these meats, with beef liver offering almost the full daily value and beef kidney supplying 62% of the daily need.
Aside from being rich in vitamins, organ meats are full of important minerals like iron, which helps transport oxygen in the body, and zinc, which is essential for immune support and wound healing. A portion of liver from various animals can provide 28% to 50% of your daily iron needs and also supplies over 15% of your daily zinc requirements.
Choline is another valuable nutrient found in organ meats, essential for mood, memory, and muscle control, as well as early brain development and metabolism. While the body can produce a small amount of choline, most of it must come from the diet. However, many Americans do not get enough, even with supplements. Organ meats like beef liver are rich in choline, providing over half of the recommended daily amount per serving.
Between organ and muscle meats, organ meats are generally more nutrient-dense. Muscle meats refer to more commonly known cuts like chicken breasts or beef tenderloin. Both types of meat are healthy, but organ meats offer a unique array of nutrients.
Despite their benefits, it’s important to eat organ meats in moderation and complement them with other quality protein sources like lean poultry, fish, and plant-based proteins. It’s advisable to select unprocessed organ meats from reliable sources and pair them with a variety of nutrient-rich foods such as whole grains, vegetables, and fruits. Cooking them properly is crucial as well, aiming for internal temperatures of 160°F for beef, lamb, veal, and pork organ meats, and 165°F for organ meats from poultry.
Incorporating organ meats into a balanced diet can be simple. They provide protein and key nutrients, help reduce food waste by utilizing more of the animal, and can be versatile in cooking. If you’re interested in adding organ meats to your meals but are concerned about health implications, consulting with a healthcare provider is a wise step.
