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
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, except two figures pending re-check: chicken liver selenium and beef heart iron are on a raw, per-100g basis. % Daily Values based on a 2,000 calorie diet. CoQ10 and DHA figures have been removed pending a citable source. Educational and informational purposes only — not medical or nutritional advice. Consult your healthcare provider before making dietary changes.