Are Beef Organs High in Cholesterol?

Beef organs have high cholesterol—but that doesn’t necessarily make them bad for you. 

A 2022 study published in the Frontiers in Cardiovascular Medicine revealed that organ meats such as liver, kidneys, and brain are very high in cholesterol, but the cholesterol found in organ meats is predominantly the "good" form, which can actually help remove "bad" cholesterol from arteries.

 

 

Your liver produces most of the cholesterol in your body—whether or not you’re eating cholesterol-rich foods. A moderate amount of dietary cholesterol—especially from healthy sources—may not raise your overall cholesterol levels.

 

Some people may need to be more wary of their dietary cholesterol intake than others. If you’re not sure if beef organs are right for you, talk to your doctor.

 

Article jumplinks: 

 

Cholesterol in organ meat vs muscle meat

What is cholesterol?

Types of cholesterol

What increases bad cholesterol?

Types of cholesterol in beef organs

Health benefits of organ cholesterol

Benefits of grass-fed beef organ supplements

 

If you want an easy way to incorporate beef organs into your diet, try our convenient beef organ supplement, packed with the essential nutrients from the bovine liver, heart, kidneys, pancreas, and spleen.

 

 

Cholesterol Content Of Different Beef Organs

 

Let’s take a look at the cholesterol content in the following beef organs per 100 grams of raw meat, according to the U.S. Department of Agriculture (USDA):

 

Beef organ	Cholesterol (per 100g)
Cholesterol levels in beef brain	3010mg
Cholesterol levels in beef kidneys	411mg
Cholesterol levels in beef liver	275mg
Cholesterol levels in beef spleen	263mg
Cholesterol levels in beef thymus	223mg
Cholesterol levels in beef pancreas	205mg
Cholesterol levels in beef heart	124mg
Cholesterol levels in beef tripe	122mg
Cholesterol levels in beef tongue	87mg

 

Cholesterol in Organ Meat vs Muscle Meat

 

Muscle meats such as brisket, tenderloin, T-bone steak, ground beef, and roasts are much lower in cholesterol than organs. Most cuts of beef, pork, and chicken contain between 60–90 mg of cholesterol per 3-ounce serving.

 

We’ve compared the cholesterol level of some popular beef cuts with beef liver, the most nutrient-dense organ meat:

 

Meat	Cholesterol (per 100g)
Beef liver	275mg
Chuck eye roast	83mg
Beef brisket	67mg
Flank steak	65mg
80% lean ground beef	62mg
T-bone steak	62mg
Beef tenderloin	61mg

 

We know what you’re thinking: why would I choose the liver—which contains over four times more cholesterol than ground beef—over leaner types of meat? 

 

Despite the much lower levels of cholesterol in muscle meats, organ meats are packed with more nutrients than your average steak. Sure, they may be higher in cholesterol, but it is the beneficial HDL form associated with cardiovascular health. 

 

Organ meats also contain many nutrients that muscle meats don't offer in significant amounts. We're talking compounds such as:

 

• Choline: a vital nutrient for brain health and metabolism
• Coenzyme Q10: supports energy production and cardiovascular function
• Glutathione: a potent antioxidant that fights inflammation
• Superoxide dismutase: an enzyme that neutralizes harmful free radicals
• Carnosine: supports anti-aging and nervous system function
• Vitamin K2: promotes bone and heart health
• Glycine: an anti-inflammatory amino acid
• Heme iron: the most bioavailable form of iron
• Vitamin A: essential for immune health and vision
• Vitamin D: crucial for calcium absorption and bone density
• Copper: required for red blood cell formation
• Selenium: an antioxidant mineral that supports thyroid function
• Phospholipids: key components of cell membranes

 

A 2023 study found that a higher intake of organ meats was associated with a lower prevalence of nonalcoholic steatohepatitis (NASH) in Chinese adults with nonalcoholic fatty liver disease. Despite higher cholesterol levels, eating more beef organs seemed to provide a protective effect against developing the more severe form of fatty liver disease.

 

Upgrade your health regimen today with our grass-fed beef liver supplement. It distills nature's multivitamin into a potent, convenient solution to effortlessly supercharge your well-being.

 

 

 

 

What Is Cholesterol?

 

Cholesterol is a waxy substance found in every cell of your body. Your liver makes most of the cholesterol your body needs, but you also get some from animal-based foods such as meat, dairy, and eggs. 

 

Cholesterol is essential for many vital bodily functions, including:

 

• Maintaining the structure and integrity of cell membranes
• Hormone production 
• Bile acid production for fat digestion in the intestines
• Vitamin D synthesis in the skin when exposed to sunlight
• Neurological function and brain health
• Proper cellular communication and signaling
• Absorption and transport of fat-soluble vitamins
• Insulation and protection of nerve cells
• Regulation of protein pathways involved in cell signaling

 

While too much of certain types of cholesterol can be detrimental to your health, too little can also lead to problems. The key lies in the balance between “good” and “bad” cholesterol.

 

What Are the Types of Cholesterol?

 

Cholesterol is a type of lipid. Lipids are substances that don’t dissolve in water, so they don’t enter the blood. To get around, cholesterol mixes with proteins and triglycerides to form lipoproteins. Lipoproteins are able to transport cholesterol through your bloodstream to reach the parts of your body that need them. Some lipoproteins deliver cholesterol to your body's tissues, while others pick up excess cholesterol and carry it away.

 

There are several types of cholesterol:

 

• Low-density lipoprotein (LDL):
• Known as "bad" cholesterol
• Delivers cholesterol to the body’s tissues
• Can accumulate in arteries, forming plaque
• Increases the risk of heart disease and stroke
• Higher levels are associated with poor health
• High-density lipoprotein (HDL):
• Known as "good" cholesterol
• Helps remove LDL from arteries
• Transports LDL back to the liver for removal
• Higher levels are associated with better heart health
• Very low-density lipoprotein (VLDL) cholesterol
• Produced by the liver to transport triglycerides
• High VLDL is associated with increased heart disease risk
• Intermediate-density lipoprotein (IDL) cholesterol
• Formed during VLDL's conversion to LDL
• Considered an atherogenic (plaque-forming) particle
• Lipoprotein(a) or Lp(a) cholesterol
• A genetic variation of LDL
• High Lp(a) levels increase heart disease risk

 

A healthy cholesterol balance involves lower levels of LDL and higher levels of HDL. 

 

While not technically a type of cholesterol, triglycerides are a type of lipid formed from carbs that your body does not immediately use for energy. Triglycerides store unused calories as fat, and cholesterol is used to build cells and produce hormones. Both types of lipids are carried in the blood by lipoproteins. Triglyceride-rich lipoproteins interact with other lipoproteins, exchanging their triglycerides for cholesterol in a way that increases LDL cholesterol and decreases HDL cholesterol levels.

 

What Increases “Bad” Cholesterol Levels?

 

Low-density lipoprotein cholesterol can build up in the walls of your arteries, causing plaque to form. This plaque narrows the arteries and increases the risk of heart disease and stroke. High-density lipoprotein cholesterol helps remove excess LDL cholesterol from the bloodstream and transport it back to the liver for elimination.

 

Both types of lipoproteins affect blood cholesterol levels. Several factors can affect your total cholesterol levels, including LDL, such as:

 

• Age
• Genetics
• Diet
• Weight (obesity can lead to higher LDL levels)
• Physical activity
• Smoking and drinking alcohol
• Health conditions (e.g. diabetes)
• Certain medications and drugs

 

Poor dietary choices raise LDL and lower HDL cholesterol. Foods and eating habits that contribute to raising LDL cholesterol include:

 

1. Saturated fats: found in high-fat dairy products, fatty cuts of meat, and tropical oils such as coconut and palm oil
2. Trans fats: often present in fried foods, baked goods, and processed snacks
3. Red meat: particularly high-fat cuts of beef, pork, and lamb
4. Full-fat dairy products: whole milk, cheese, and butter
5. Processed meats: sausages, hot dogs, and deli meats
6. Baked goods: especially those made with saturated or trans fats, such as cookies, cakes, and pastries
7. Fried foods: french fries, fried chicken, and doughnuts
8. Refined carbohydrates: white bread, pastries, and sugary drinks
9. Excessive portion sizes: large portions of unhealthy, high-fat foods can contribute to weight gain and higher LDL levels
10. Unbalanced diets: diets lacking fruits, vegetables, whole grains, and lean proteins can negatively impact cholesterol levels

 

To maintain healthy cholesterol levels, aim for a balanced diet low in saturated and trans fats, engage in regular physical activity, maintain a healthy weight, and try to manage any underlying health conditions. 

 

If you want to include healthy, highly nutritious food into your diet—while remaining mindful of your cholesterol levels—consider beef organs.

Discover the nutrient-dense power of beef organs with One Earth Health's premium beef organ supplement. Get all the essential vitamins, minerals, and healthy fats that beef organs have to offer. 

 

 

 

 

What Type of Cholesterol Do Beef Organs Contain?

 

The cholesterol found in beef organs is predominantly high-density lipoprotein cholesterol, the "good" type that can help remove other forms of cholesterol from the bloodstream. Unlike the cholesterol found in some processed meats and fried foods, the cholesterol in beef organs is not associated with an increased risk of raising harmful LDL cholesterol levels. 

 

Even though some organs rank higher than others in cholesterol content, this should not be a major concern. Beef organs also contain healthy fats such as omega-3 fatty acids, omega-6 fatty acids, and conjugated linoleic acid (CLA). The saturated fats and cholesterol in offal meats are naturally accompanied by nutrients such as choline, carnitine, and CoQ10 that aid in their metabolism and utilization. In fact, the unique combination of nutrients found in beef organs may support healthy cholesterol levels and boost your cardiovascular health.

 

When you incorporate beef organs into a balanced diet, all those vitamins, minerals, and healthy fats work wonders. Our beef kidney supplement is a crowd favorite, perfect for keto, paleo, or carnivore diets.

 

 

What Are the Health Benefits of Cholesterol in Beef Organs?

 

While cholesterol often gets a bad rap, it plays many vital roles in the body. Beef organs are an excellent source of cholesterol, and the specific types found in offal can provide some impressive health benefits. 

 

Here's why cholesterol in beef organs may be advantageous:

 

1. Cholesterol is a precursor to steroid hormones like estrogen, testosterone, and cortisol that regulate processes throughout the body. The cholesterol in organs ensures you have the raw materials for proper hormone synthesis.
2. The cholesterol found in beef organs facilitates better absorption of vital fat-soluble vitamins and nutrients such as vitamins A, D, E, and K.
3. Cholesterol is a key component of brain tissue and the myelin sheaths that insulate neurons. The cholesterol in beef brain and other organs supports neurotransmitter function and cognitive performance.
4. Cholesterol is vital for maintaining the structural integrity and fluidity of cell membranes throughout the body.
5. Cholesterol from animal organs helps modulate immune pathways and plays a role in the development of immune cells and antibodies.
6. In the skin, cholesterol aids in wound healing, cellular renewal and maintaining a protective moisture barrier.
7. Offal such as the kidney and liver are great sources of choline, which requires cholesterol for proper transport and metabolism in the body.

 

The benefits of cholesterol may differ depending on the source; you may not get all this nutritional goodness from regular muscle meat. 

 

The Benefits of Grass-Fed Beef Organ Supplements

 

Beef organs have amazing health benefits that blow regular muscle meat cuts out of the water. Here’s why you should supplement your diet with high-quality beef organ supplements:

 

1. Beef organs are rich in vitamins and minerals. Organs such as the liver, heart, and kidneys are packed with vitamins A, B6, B12, folate, iron, zinc, and copper—all vital for energy, red blood cell production, and immune function.
2. They are a good source of choline. Choline from beef kidneys helps build cell membranes and plays a role in brain development, nerve function, and metabolism.
3. Beef organs have anti-inflammatory and antioxidant properties. Glutathione, superoxide dismutase, and catalase found in beef organs can help fight inflammation and oxidative stress.
4. Organ meats support hormone production. They are a natural source of cholesterol needed to produce steroid hormones such as estrogen, testosterone, and cortisol.
5. Beef organs are high in coenzyme Q10. CoQ10 concentrated in heart and liver provides antioxidant protection and supports heart health.
6. They are great for gut health. As a rich source of nutrients, beef organs help nourish beneficial gut bacteria and aid digestion.
7. Beef organs support healthy brain function. They are rich sources of cholesterol and nutrients that aid in neurotransmitter production, myelin sheath formation, and overall cognitive health.
8. Offal enhances nutrient absorption. The cholesterol and fat-soluble vitamins in organs improve the absorption of fat-soluble nutrients such as vitamins A, D, E, and K.

 

If you’re not keen on preparing organ meats but want to harness their benefits, we offer a convenient solution. Our beef organ supplement contains all the fat-soluble and water-soluble vitamins, glycine, CoQ10, and more from nature's multivitamin, no cooking required. 

 

 

In a world where the standard American diet often falls short on key nutrients, our organ meat supplements swoop in to save the day. Our supplements give your body the essential building blocks to optimize energy production, muscle growth, brain function, and cardiovascular health. 

 

In addition to our multi-organ blend, you can also try our beef trachea supplement, packed with natural chondroitin sulfate and glucosamine. This offal powerhouse supports flexible, resilient joints and helps you maintain an active lifestyle.

 

Whichever supplement you choose, know you are choosing quality. One Earth Health’s products help you unlock the nourishing power of nature's forgotten superfoods for whole-body vitality.

 

Cholesterol in Beef Organs FAQ

 

Which organ meat is best?

 

Beef liver is the healthiest organ meat. This concentrated source of vitamins and minerals packs an impressive nutritional punch. A single serving of beef liver provides a substantial amount of preformed vitamin A, crucial for reproductive health and vision. It's also loaded with vitamin B12, essential for brain function and the formation of red blood cells. Beef liver is an excellent source of iron, copper, and choline—nutrients that are often lacking in the Western diet. 

 

Is cow intestine high in cholesterol?

 

The cow's intestine, commonly known as tripe, is considered a high-cholesterol food. It contains 122 milligrams of cholesterol per 3-ounce serving. As cholesterol plays vital roles in the human body, tripe and other nutrient-dense organ meats offer numerous health benefits when you consume them in moderation. Tripe is a good source of protein and provides beneficial nutrients like choline and folic acid that support cardiovascular health and reduce the risk of neural tube defects during pregnancy.

 

Which organ meats are healthiest?

 

Among the array of organ meats, liver, kidney, and heart consistently rank as some of the healthiest options. Beef liver is a true nutritional powerhouse, providing an exceptional source of vitamins A, B12, folate, iron, and choline. Kidney, on the other hand, is an excellent source of high-quality protein, vitamin B6, and minerals like phosphorus and zinc. And let's not forget the mighty heart—lean and packed with iron, zinc, and essential amino acids.

 

What organ meat is best for protein?

 

If you're seeking a serious protein boost, look no further than beef tongue. This often-overlooked organ meat is an absolute protein powerhouse. A 100-gram serving of beef tongue provides a whopping 28 grams of high-quality, complete protein, making it one of the most protein-dense foods you can consume. Other organs such as liver and kidney are also excellent sources of protein, but tongue takes the crown when it comes to maximizing your protein intake.

 

Can I eat beef liver every day?

 

While beef liver is undeniably nutritious, it's best to enjoy it in moderation rather than making it a daily staple. Beef liver is exceptionally high in preformed vitamin A, also known as retinol. Excessive vitamin A intake over an extended period can lead to hypervitaminosis A, a condition characterized by toxic levels of the vitamin in the body. To stay on the safe side, most healthcare providers recommend limiting beef liver consumption to once or twice per week.

 

Can beef liver replace multivitamins?

 

Although beef liver is a bona fide nutritional juggernaut, it should not be viewed as a complete replacement for a well-formulated multivitamin supplement. While the liver provides an impressive array of vitamins and minerals, including vitamin B12, folate, iron, and choline, it lacks adequate amounts of certain other essential nutrients. A multivitamin can help fill in those nutritional gaps and ensure you're meeting your daily requirements across the board. Think of beef liver as a powerful dietary addition, not a multivitamin substitute.

 

Which part of beef has less cholesterol?

 

If you're looking to minimize your cholesterol intake from beef, your best options are the leaner cuts of muscle meat. Cuts like sirloin, tenderloin, and eye of round tend to be lower in cholesterol and saturated fat than fattier cuts and organ meats. For example, a 3.5-ounce serving of beef tenderloin contains around 61 mg of cholesterol, while the same portion of beef liver packs a whopping 330 mg. So, for a cholesterol-conscious diet, stick to those lean, protein-rich muscle cuts.

 

What is the best beef for your heart?

 

Lean cuts should be your go-to option. Opt for leaner cuts such as sirloin, round, or tenderloin, as they are lower in saturated fat and cholesterol than fattier cuts like ribeye or brisket. Not only will this help you manage your intake of "bad" LDL cholesterol, but it'll also allow you to enjoy the nutritional benefits of beef, such as its high-quality protein, iron, zinc, and B vitamins—all of which play a role in preventing cardiovascular disease.

 

Should I eat beef if I have high cholesterol?

 

If you have been diagnosed with high cholesterol levels, try to be mindful of your beef consumption, particularly when it comes to fattier types of organ meat. That doesn't mean you need to eliminate beef from your diet entirely. Lean cuts of beef, such as sirloin or round, can still be enjoyed in moderation as part of a balanced, cholesterol-lowering diet. These leaner options provide valuable nutrients such as protein, iron, and zinc, without excessive amounts of saturated fat and dietary cholesterol.

 

Resources

 

Sun, L., Yuan, L., Chen, C., Xiao, K., Ma, P., Liang, H., Chen, K., Wang, S., Zhou, X., Wu, H., & Hong, X. (2022). Red meat consumption and risk for dyslipidaemia and inflammation: A systematic review and meta-analysis. Frontiers in Cardiovascular Medicine, 9. https://doi.org/10.3389/fcvm.2022.996467

 

U.S. Department of Agriculture FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/

 

Zhang, R., Zhang, H., Wang, Y., Tang, J., Li, G., Huang, Y., Chen, D., Targher, G., Byrne, C. D., Gu, B., & Zheng, H. (2023). Higher consumption of animal organ meat is associated with a lower prevalence of nonalcoholic steatohepatitis. Hepatobiliary Surgery and Nutrition, 12(5), 645-657. https://doi.org/10.21037/hbsn-21-468