Fats in Beef Organs

Beef organs are a rich source of healthy fats. While some organs are leaner than others, the fat content in beef liver, heart, kidney, and other organs is primarily composed of beneficial fatty acids. 

 

Fuel your body with the essential fats it needs by incorporating nutrient-rich organ meats into your diet. 

 

 

Quick links:

 

Why do we need fats in our diet?

What types of fats do beef organs contain?

The fat content in organ meats

Are beef organs richer in fats than muscle meat?

Are beef organs healthy?

Can you have too much of beef organs?

What are the benefits of grass-fed beef organs?

Order the highest-quality beef organs

 

If you're looking to boost your intake of healthy fats and essential nutrients, add beef organs to your diet. Order our beef organ supplement, packed with the nutritional goodness of beef liver, heart, kidneys, pancreas, and spleen.

 

 

The Importance of Fats in Our Diet

 

Fats are nutrients that our bodies require to function properly. They are one of the three major groups of macronutrients that provide energy (alongside protein and carbs). Fats perform an array of vital roles in our bodies.

 

1. Fats provide a concentrated source of energy, yielding 9 calories per gram, more than twice the amount provided by carbohydrates or proteins.
2. Subcutaneous fat (fat under the skin) helps insulate the body and maintain body temperature.
3. Fats cushion and protect vital organs, such as the heart, kidneys, and liver.
4. Fats are essential components of cell membranes, helping to maintain their structure and function.
5. Fats are necessary for the production of certain hormones, such as estrogen and testosterone.
6. Fat-soluble vitamins (A, D, E, and K) require fat for absorption and transport in the body.
7. The brain is composed of about 60% fat. Omega-3 fatty acids are crucial for brain health.
8. Fats help promote feelings of fullness and satisfaction after meals, which can help with weight management.
9. Fats play a role in maintaining healthy skin and hair by providing essential fatty acids and contributing to the skin's natural oil barrier.
10. Some fats have anti-inflammatory properties that can help regulate inflammation in the body.

How Do Fats Influence Blood Cholesterol?

 

Cholesterol is a waxy substance found in your body's cells that synthesizes hormones, vitamin D, and substances involved in digestion. Your body makes all the cholesterol it needs, but you can also get cholesterol from animal-based foods such as meat, dairy, and eggs.

 

There are two main types of cholesterol: 

 

• LDL (low-density lipoprotein). Often called "bad" cholesterol because it can build up in your arteries, making them narrow and hard. Excessive levels of LDL cholesterol increase your risk of heart disease and stroke. 
• HDL (high-density lipoprotein). Known as the "good" cholesterol because it helps remove LDL from your arteries and transport it back to your liver, where it can be broken down and removed from your body. 

 

Beef organs are packed with essential fatty acids, including both saturated and unsaturated fats, that keep your body functioning at its best. One of the simplest things you can do is to arm yourself with our collection of grass-fed beef organs. 

 

What Types of Fats Do Beef Organs Contain?

 

Beef organs are often overlooked, but they are some of the most nutrient-dense foods available. These offal meats are rich in vitamins, minerals, and essential amino acids and contain healthy amounts of fats that contribute to a healthy diet. 

 

Beef organs contain:

 

• Saturated fats
• Monounsaturated fats
• Polyunsaturated fats (omega-3 and omega-6 fatty acids)
• Cholesterol

 

The fats found in beef organs are mostly healthy, natural fats that our bodies need to function properly. Unlike processed foods that are loaded with harmful trans fats and refined oils, beef organs provide a balanced mix of saturated, monounsaturated, and polyunsaturated fats, including essential omega-3 fatty acids.

 

As far as cholesterol goes, more recent research reveals no direct correlation between dietary cholesterol and blood cholesterol levels or cardiovascular disease risk. Our bodies have compensatory mechanisms to manage excess dietary cholesterol. 

 

In fact, the cholesterol found in beef organs is crucial for hormone production, brain function, and cell structure. Moderate cholesterol consumption from nutrient-dense sources such as beef organs can be part of a healthy diet, while excessive intake alongside saturated and trans fats may increase disease risk.

 

So why not give your health a boost with our convenient, high-quality beef organ supplement? Our carefully crafted blend of variety meats provides a powerful punch of nutrients in every serving to support your health and optimize your intake of essential fats, vitamins, and minerals.

 

 

 

Fat Content in Beef Organs

Some organ meats are fattier than others. Let's take a closer look at the fat and cholesterol content of common organ meats per 100-gram (3-ounce) serving, and see how they stack up against each other.

 

	Beef liver	Beef heart	Beef kidneys	Beef pancreas	Beef spleen	Beef thymus	Beef brain	Beef tongue
Fat content	3.62g	3.94g	3.09g	18.3g	3g	20.4g	10.3g	16.1g
Cholesterol content	275mg	124mg	411mg	205mg	263mg	223mg	3010mg	87mg

 

Based on these numbers provided by the U.S. Department of Agriculture (USDA), beef thymus has the highest fat content, with 20.4 grams per 100-gram serving, followed closely by the pancreas and tongue. 

 

• The liver, heart, and kidneys are considered relatively lean meat cuts because they are metabolically active tissues that play crucial roles in maintaining the body's homeostasis. These organs require a constant supply of energy and nutrients to carry out their essential functions.
• The liver is responsible for detoxification, protein synthesis, and the production of bile, among other functions. It requires energy to perform these tasks efficiently, which is why it contains a relatively low amount of fat.
• The heart is a muscular organ that pumps blood throughout the body. It needs energy to function properly, and as a result, it has a lower fat content compared to some other organs.
• The kidneys are responsible for filtering waste products from the blood, regulating blood pressure, and maintaining electrolyte balance. They require a consistent energy supply to carry out these functions effectively, resulting in a lower fat content.
• The pancreas, thymus, and tongue have higher fat contents due to their specific roles and the presence of adipose (fatty) tissue.
• The pancreas is a glandular organ that produces digestive enzymes and hormones such as insulin. It contains a significant amount of fat because it is surrounded by adipose tissue that protects the organ and provides insulation.
• The thymus is a lymphoid organ that aids in the development of the immune system, particularly in the maturation of T-lymphocytes. The presence of adipose tissue—which helps maintain the organ's structure and provides energy for its functions—increases the fat content in the thymus.
• The tongue is a muscular organ with a higher fat content that can be attributed to the presence of intramuscular fat. Intramuscular fat helps keep the tongue moist and flexible.

 

Fat and cholesterol content isn't the only factor to consider if you want to incorporate these nutrient-dense foods into your diet. Beef liver may be lower in fat, but it's incredibly rich in vitamin B6, vitamin B12, and iron. The heart is a great source of CoQ10, a powerful antioxidant that promotes heart health and increases energy level. And even though the kidneys and spleen are relatively lean, they're packed with protein, zinc, and other key nutrients that your body needs to thrive. 

 

Don't get too hung up on fat content; instead, focus on enjoying a variety of these nutritional powerhouses to reap the full spectrum of health benefits beef organs have to offer. 

 

Speaking of nutritional powerhouses, try our high-quality beef liver supplement that packs essential nutrients such as vitamin A, vitamin B12, and iron, while remaining relatively low in fat. Incorporate this baby into your daily routine and never worry about falling short on your nutrient intake again.

 

 

 

The Fat Content of Beef Organs vs Muscle Meat

 

While beef liver, heart, and kidneys are relatively lean, they still pack a punch of healthy fats that your body needs to thrive. Muscle meats such as ribeye or chuck roast tend to have higher overall fat content per 100 grams:

 

Lean ground beef	Beef tenderloin	Beef brisket	Beef chuck steak	Beef ribeye cap steak	Flank steak
18.1g	7.63g	5.75g	15.3g	15.2g	7.17g

 

According to the USDA, lean cuts of these muscle meat such as beef tenderloin and flank steak have fat content comparable to most organ meats. Fattier cuts such as ground beef, chuck steak, and ribeye cap steak contain more fat than the majority of beef organs, with the exception of the thymus and pancreas.

 

But here's the thing: regardless of their fat content, both organ meats and muscle meats can be part of a balanced, nutrient-dense diet. The key is to enjoy them in moderation and to choose high-quality, grass-fed and grass-finished beef whenever possible. 

 

Read more about the superior quality of New Zealand grass-fed beef.

 

How Much Fat Do You Need?

 

Each person has different fat needs, depending on factors such as age, level of activity, and overall health condition and goals. An active person may require more dietary fat to support their energy demands, while someone aiming for fat loss may benefit from moderate to low fat intake.

 

According to a group of American researchers, the recommended range for fat intake is 20–35% of total daily calories as a part of a healthy, balanced diet. For a 2,000-calorie diet, this equates to 44–78 grams of fat per day. You should also:

 

• Limit saturated fat intake to less than 10% of total daily calories. For a 2,000-calorie diet, this is less than 22 grams of saturated fat per day.
• Limit trans fat intake as much as possible (ideally less than 1% of total daily calories). For a 2,000-calorie diet, this is less than 2 grams of trans fat per day. 
• Make polyunsaturated fats (omega-3 and omega-6) 5–10% of total daily calories. For a 2,000-calorie diet, this is 11–22 grams of polyunsaturated fats per day.
• Make monounsaturated fats the remaining fat intake.

Are Beef Organs Healthy?

 

Beef organs are some of the healthiest foods out there. They are often overlooked in modern diets, but they have been a staple in traditional cuisines around the world for centuries. Cultures across the globe have long recognized the nutritional power and delicious flavor of organ meats. 

 

Here’s why bovine organs are so healthy to consume:

 

• Beef organs are packed with vitamins A, B12, D, E, and K, as well as minerals such as iron, zinc, selenium, and copper.
• Organ meats are an excellent source of high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting immune function.
• Beef heart is an excellent source of CoQ10, a powerful antioxidant that supports cardiovascular health and energy production.
• Beef liver is one of the best dietary sources of choline, a nutrient crucial for brain development, liver function, and nervous system health.
• Some beef organs contain rare nutrients such as hyaluronic acid (in the kidney) and alpha-lipoic acid (in the heart), which have anti-aging and antioxidant properties.
• Beef organs such as the liver contain nutrients that support digestive function and gut health.
• The high concentration of nutrients in beef organs, particularly zinc and vitamin A, helps support a strong and healthy immune system.
• The vitamins and minerals found in beef organs contribute to the health and appearance of skin, hair, and nails.

 

If you're searching for a natural way to support your health goals, look no further than grass-fed beef organs. Packed with high-quality protein, essential vitamins and minerals, and healthy fats, these organ meats will keep you energized and nourished while adding delicious variety to your diet.

 

Can You Overconsume Beef Organs?

 

While beef organs are incredibly nutritious, it's possible to have too much of a good thing. Organ meats that are relatively high in fat are generally healthy when consumed in moderation, but eating large amounts of high-fat organ meats can contribute to excess calorie intake and potentially lead to weight gain. If you have conditions such as high cholesterol or heart disease, talk to your healthcare provider to determine how much offal is right for you. 

 

Some people may need to be cautious about consuming large amounts of organ meats, especially those with pre-existing health conditions such as gout or certain genetic disorders. Beef organs are high in purines, which can contribute to elevated uric acid levels and trigger gout flare-ups. Excessive amounts of vitamin A from the liver or copper from the liver and kidneys can lead to toxicity. 

 

As with any food, it's best to enjoy beef organs as part of a balanced diet without overdoing it. Our grass-fed beef organ supplements are a convenient way to incorporate these nutritional powerhouses into your routine effortlessly. 

 

Tap into the incredible health benefits of beef kidneys and get a taste of our grass-fed beef kidney capsules. They provide a concentrated source of vitamins, minerals, and enzymes that support detoxification and boost immunity.

 

The Benefits of Grass-Fed Beef Organ Supplements

 

Supplements made with grass-fed organs are best for your health. Grass-fed cattle are raised on a natural diet of pasture grasses, giving the organ meats a nutrient profile superior to that of grain-fed animals. 

 

Our grass-fed beef organ supplements allow you to incorporate the nutritional benefits of organ meats, including their healthy fat content, into your diet without the fuss of preparing the organs yourself. Sourced from the pristine pastures of New Zealand, where the temperate climate and rich soils create an ideal environment for raising healthy cattle, our beef is of unparalleled quality. New Zealand's regenerative farming practices and high standards for animal welfare ensure that the cattle consume a natural, nutrient-rich diet of grass, resulting in organ meats with superior fatty acid profiles. 

 

Here’s why grass-fed beef and the resulting supplements are superior in quality and nutrition:

 

• Grass-fed beef organs contain significantly more omega-3 fatty acids than grain-fed beef. These healthy fats support heart health and brain function, and help manage inflammation.
• Grass-fed beef has a more favorable ratio of omega-6 to omega-3 fatty acids, which is important for maintaining a healthy balance of inflammatory and anti-inflammatory compounds in the body.
• Grass-fed variety meats are richer in essential vitamins and minerals, such as vitamin A, vitamin E, B vitamins, iron, zinc, and selenium, due to the cattle's natural, nutrient-dense diet.
• The nutrient-rich diet of grass-fed cattle results in organ meats with higher levels of antioxidants, such as beta-carotene and vitamin E, which help protect cells from oxidative damage and support health.
• Grass-fed cattle are raised without the use of artificial growth hormones, antibiotics, or harmful pesticides. This ensures a cleaner, more natural product free from potentially harmful residues.
• Grass-fed beef is often raised using regenerative farming practices that prioritize animal welfare and environmental stewardship.
• Many people find that grass-fed beef and organ meats have a superior taste and texture compared to grain-fed alternatives, due to the animals' natural diet and healthier living conditions.

Get the Best Beef Organ Supplements From One Earth Health

 

In a world where the standard American diet often falls short, our nutrient-dense organ meat supplements sourced from grass-fed, pasture-raised cattle are a powerful solution. We offer a comprehensive blend of liver, heart, kidney, pancreas, and spleen, all sourced from small family farms committed to sustainable and ethical practices. 

 

Our supplements deliver pure, unadulterated goodness in easy-to-swallow capsules, giving your body the essential building blocks to optimize energy production, muscle growth, brain function, and cardiovascular health. 

 

In addition to our blend of organ supplements, we offer grass-fed beef trachea supplement. Packed with natural chondroitin sulfate and glucosamine, this offal powerhouse supports flexible, resilient joints and helps you maintain an active lifestyle.

 

Give your body the nutritional high-five it deserves and join the One Earth Health family today.

 

Fats in Beef Organs FAQ

 

Do beef organs raise cholesterol?

 

Some beef organs are high in cholesterol and saturated fat, but they do not significantly raise blood cholesterol levels when consumed in moderation. The bioavailable vitamins and nutrients in organ meats can help regulate cholesterol levels and prevent oxidative stress. When consumed in moderation alongside a balanced diet of whole foods, including non-heme iron sources such as vegetables, the nutritional benefits of animal organs often outweigh potential risks for optimal health.

 

What is the healthiest beef organ?

 

Beef liver is often considered one of the healthiest beef organs due to its high concentration of essential nutrients. A single serving of beef liver (3.5 ounces) provides a liberal source of protein, vitamin B12, vitamin A, riboflavin (vitamin B2), niacin, copper, and iron, particularly the bioavailable heme iron form. 

 

It also contains a wide variety of other vitamins and minerals crucial for bodily functions, cognitive function, and optimal health. Beef liver is an excellent source of nutrients that support blood cell production and immune health. It’s rich in coenzymes that aid in various metabolic processes, while relatively low in carbs and fats.

 

How fatty is beef liver?

 

Beef liver is relatively low in fat compared to other cuts of meat, with approximately 3.62 grams of fat per 3-ounce serving. It is a good source of cholesterol, with around 275 milligrams per serving, which is higher than the recommended daily intake for those with high cholesterol or heart disease risk.

 

Is beef liver bad for high cholesterol?

 

Beef liver is not necessarily "bad" for individuals with high cholesterol, but it should be consumed in moderation. Balance the intake of beef liver with other heart-healthy foods and maintain an overall balanced diet and active lifestyle. If you have high cholesterol or heart disease risk, you may need to limit your consumption of beef liver or choose leaner protein sources.

 

Are organ meats better than vegetables?

 

Organ meats and vegetables offer different nutritional profiles and are not directly comparable. Organ meats are concentrated sources of high-quality protein, vitamins (like vitamin B12 and vitamin A), and minerals (such as iron and zinc), while vegetables are rich in fiber, antioxidants, and various vitamins and minerals. A balanced diet that includes both organ meats and a wide variety of vegetables offers optimal nutrition for good health.

 

Is beef liver better than chicken?

 

Beef liver and chicken have different nutritional advantages. Beef liver is an excellent source of iron, vitamin B12, vitamin A, and other essential nutrients, while chicken is generally lower in cholesterol and saturated fat. The choice between beef liver and chicken may depend on individual dietary needs and preferences. For example, people with iron deficiency may benefit more from the high iron content of beef liver, while those with concerns about cholesterol levels may prefer leaner protein sources like chicken.

 

Which animal organs are not edible?

 

While many animal organs, such as the liver, kidneys, heart, and tongue, are commonly consumed, certain organs are generally considered inedible or unsafe for human consumption. These include the spinal cord and brain due to the potential risk of transmitting diseases like bovine spongiform encephalopathy (mad cow disease).

 

Do beef organs have Omega 3?

 

Beef organs are moderately rich sources of omega-3 fatty acids. Grass-fed and pasture-raised variety meats such as the liver may contain slightly higher levels of omega-3s compared to conventionally raised beef due to the differing fatty acid composition of their diets.

 

Is beef kidney fat healthy?

 

Beef kidney fat, like other animal fats, contains a combination of saturated and unsaturated fatty acids. While it is a source of cholesterol and saturated fat, which should be consumed in moderation, it also provides beneficial monounsaturated and polyunsaturated fats, including conjugated linoleic acid (CLA) and omega-3 fatty acids (in grass-fed beef). Moderation and balance are key when incorporating beef kidney fat into a healthy diet.

 

Are beef organs keto-friendly?

 

Beef organs are very keto-friendly. They are low in carbs but high in nutrients like protein, contain nutrient-rich connective tissue, and offer healthy fats like stearic acid. Quality organ meats such as the thymus gland, liver, kidneys, and muscle tissues all fit well into a ketogenic diet, especially grass-fed, pasture-raised beef organs.

 

Does eating organ meats help reduce food waste?

 

Eating organ meats can help reduce food waste. Instead of discarding nutrient-dense organs of animals after slaughter, eating items like liver, kidneys, tripe (beef stomach lining) and other organ meats utilizes more of the animal and reduces the amount going to waste. Many traditional cultures minimize food waste by having dishes featuring these types of organ meat.

 

Resources

 

Fernandez, M. L., & Murillo, A. G. (2022). Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions. Nutrients, 14(10). https://doi.org/10.3390/nu14102168

 

U.S. Department of Agriculture FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170194/nutrients

 

U.S. Department of Agriculture FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169563/nutrients

 

Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16. https://doi.org/10.1186/s12937-017-0271-4