If you're aiming to increase your protein intake, beef spleen meat should be on your radar. 

Boasting an impressive amount of high-quality, complete protein and a full spectrum of essential amino acids, beef spleen is one of the best natural sources for supporting muscle growth, weight management, and your overall health.

Four cows grazing on pastures on a sunny day—How much protein is in beef spleen?


Article jumplinks:

Why is protein important?

How much protein do you need?

Protein content of beef spleen

Benefits of beef spleen

Are there side effects of eating spleen?

Is beef spleen safe during pregnancy?

How to cook beef spleen

You can easily elevate your protein intake with One Earth Health's beef organ supplement. Sourced from grass-fed, pasture-raised cattle, our carefully crafted blend includes beef spleen, kidney, heart, and liver—all protein powerhouses that deliver a potent dose of complete protein and essential amino acids in every serving.


Why Do You Need Protein?


Protein is a crucial macronutrient with many vital functions in the body. There’s a difference between "protein" and "proteins."

  • "Protein" is a macronutrient term that refers to the total concentration of individual proteins in a food.
  • Individual proteins collectively comprise a food’s protein content.

Proteins are intricate molecules formed by linking together chains of amino acids via peptide bonds. The human body uses the amino acids derived from the proteins consumed in the diet to synthesize its own proteins. There are 20 distinct amino acids that can be arranged in different sequences to produce an extensive range of proteins. Among these 20 amino acids, nine are essential because the body lacks the ability to synthesize them independently.

The essential amino acids that must be acquired through dietary sources are:

  1. Histidine
  2. Isoleucine
  3. Leucine
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine

Let’s see what roles proteins play.

  • Proteins are the primary building blocks for muscles, bones, skin, hair, and nails. They help in their growth, maintenance, and repair.
  • Proteins are enzymatic catalysts. Enzymes are specialized proteins that act as biological catalysts, speeding up chemical reactions in the body without being consumed or altered. They lower the activation energy required for biochemical reactions, allowing them to occur more quickly and efficiently. 
  • There are transport and storage proteins, both types equally important. 
    • Transport proteins move molecules such as oxygen (hemoglobin), ions, and nutrients across cell membranes or through the bloodstream. 
    • Storage proteins store essential molecules such as iron for future use.
  • Proteins are involved in hormonal regulation. Insulin, growth hormone, and thyroid hormones are proteins. They regulate blood sugar levels, growth, and metabolism, among other important things.
  • Proteins are involved in immune system function. Antibodies are a type of protein produced by the immune system. They identify and neutralize foreign substances, protecting the body from infections and diseases.
  • Proteins are involved in cellular communication and signal transduction. They help cells respond to external stimuli and coordinate their activities, which is essential for the proper functioning of tissues and organs.
  • Proteins maintain the osmotic pressure in blood vessels, ensuring proper fluid balance between the bloodstream and surrounding tissues.
  • Proteins act as buffers, maintaining the proper pH balance in the body's fluids. 
  • Proteins play a vital role in the wound healing process by promoting the formation of new tissues and blood vessels. Collagen, in particular, is essential for the formation of scar tissue and the repair of damaged skin.
  • While not their primary function, proteins can be used as an energy source when carbohydrates and fats are limited. The body can break down proteins into amino acids, which can then be converted into glucose for energy.

    How Much Protein Do You Need?


    According to the Mayo Clinic, the recommended daily protein intake for an average adult with a sedentary lifestyle is 0.8 grams per kilogram of body weight. Based on this:

    • Men typically require about 56 grams of protein per day
    • Women usually need around 46 grams of protein daily

    An individual's protein requirements are influenced by their activity level, age, muscle mass, and overall health. 

    • Those who exercise regularly may need 1.1–1.5 grams of protein per kilogram of body weight.
    • Weight lifters and endurance athletes might require less than 2 grams per kilogram. 
    • As people age, their protein needs may increase to 1–1.2 grams per kilogram to maintain muscle mass.

    Beef organs, particularly beef spleen, are an excellent source of high-quality protein and essential amino acids. These nutrients play a crucial role in supporting important bodily functions and maintaining overall health.


    Protein in Beef Spleen per 100g


    Beef spleen is an exceptionally rich source of complete, high-quality protein. 100 grams of raw spleen contains around 18.3 grams of protein (source: U.S. Department of Agriculture). That’s even higher than protein found in beef kidney

    The spleen plays a crucial role in the immune system. It’s composed of densely packed cells and tissues rich in proteins, enzymes, and essential nutrients. Like other animal-based proteins, beef spleen contains all nine essential amino acids and is highly bioavailable: your body can easily digest and efficiently absorb the essential amino acids it contains.

    This impressive protein content and bioavailability make beef spleen an excellent choice for those seeking to optimize their protein intake and support overall health, especially if they’re following low-carb diets such as keto or carnivore. (Don’t worry, organ meats are 100% keto-friendly.)

    Beef organs are some of the richest sources of protein. A 100-gram serving of beef liver contains around 20 grams of protein, while beef kidney packs around 17g of protein. You’ll find both of these nutritional powerhouses in our beef organ capsules

    We source from grass-fed, pasture-raised cattle, ensuring that you receive the cleanest, most nutrient-dense organ meats available to support your health.


    Beef organ supplement bottle by One Earth Health contains grass-fed beef spleen and other protein-rich organs

    What Are the Benefits of Beef Spleen?


    Beef spleen offers a wide range of health benefits. It is an excellent source of high-quality protein, containing all the essential amino acids required for optimal body function. Beef spleen is also rich in vital nutrients such as iron, zinc, selenium, and B vitamins, which support nearly every important aspect of health. It also contains unique compounds that play a role in supporting the immune system.

    Here’s why you should incorporate beef spleen into your regular diet: 

    1. High in protein: as a rich source of complete protein, beef spleen supports muscle growth and tissue repair.
    2. Rich in iron: the high iron content in beef spleen prevents anemia, supports healthy red blood cell production, and improves oxygen transport throughout the body.
    3. Boosts immune function: beef spleen contains compounds that support the immune system. They aid your body fight off infections and diseases.
    4. Provides essential nutrients: beef spleen is packed with vital nutrients such as zinc, selenium, and B vitamins. These nutrients support metabolism, immune function, and nervous system health.
    5. Supports blood health: the unique combination of iron, zinc, and B vitamins in beef spleen promotes healthy blood formation and circulation.
    6. Enhances energy levels: the B vitamins and iron in beef spleen improve energy production and reduce fatigue.
    7. Promotes brain health: the essential nutrients found in beef spleen support brain function and cognitive health.

    To reap all these health benefits, beef spleen can be easily incorporated into many delicious dishes or consumed as a supplement.


    How to Cook Beef Spleen


    Beef spleen is not only packed with nutrients but also boasts a rich, slightly sweet flavor that can elevate your meals to the next level. Cooking beef spleen may seem intimidating at first, but with a few simple tips and tricks, you'll be able to create delicious and nutritious dishes in no time. 

    The key to making the most out of this unique organ meat is to prepare it properly. Always thoroughly clean the meat and remove any excess fat or connective tissue. To tenderize it and remove any impurities, soak the spleen in cold water with a splash of vinegar for about 30 minutes before cooking.

    Beef spleen can be cooked in different methods, giving you a slightly different texture and flavor profile. 

    • Sautéing or stir-frying sliced spleen with aromatic vegetables is a quick and easy way to enjoy its rich, slightly sweet taste. 
    • For a more tender texture, you can create a comforting and nourishing stew. Try simmering cubed spleen in a flavorful broth with vegetables and spices. 
    • When you grill marinated spleen slices, the high heat caramelizes the exterior while keeping the interior moist and tender. 

    Beef spleen pairs well with a variety of bold, savory flavors, such as garlic, paprika, cumin, and chili powder, as well as acidic ingredients such as tomatoes, lemon juice, or vinegar, which help balance its richness. 

    Experiment with different herbs, spices, and seasonings to find your perfect flavor combination and elevate your beef spleen dishes to new heights. If you need some inspo, grab our free keto-friendly cookbook with over 80 mouthwatering dishes that will help you achieve your health goals without sacrificing taste.


    Are There Side Effects of Eating Beef Spleen?


    Beef spleen is safe as part of a balanced diet and in moderation. There are a few potential side effects to be aware of.

    1. Some people may experience digestive issues such as bloating, gas, or diarrhea, especially if they are not used to eating organ meats.
    2. In rare cases, some people may have an allergic reaction to beef spleen or other organ meats. Symptoms can include itching, hives, swelling, and difficulty breathing.
    3. High amounts of organ meats such as beef spleen may lead to an increase in uric acid levels, which can contribute to gout or kidney stones in some people.
    4. If beef spleen is not sourced from a reputable supplier or properly cooked, there is a risk of foodborne illness caused by bacterial contamination.

    To minimize the risk of side effects, introduce beef spleen into your diet gradually, consume it in moderation. Make sure the meat is sourced from a trustworthy supplier and cooked thoroughly. 


    Is Beef Spleen Safe During Pregnancy?


    Beef spleen is packed with nutrients that can support a healthy pregnancy. If you’re pregnant, make sure you source the meat from a reputable supplier and properly cook it to avoid any potential health risks. Pregnant women are more susceptible to foodborne illnesses, which can harm both the mother and the developing baby. 

    As with any dietary change during pregnancy, consume beef spleen and other organ meats in moderation as part of a balanced diet. If you're considering adding beef spleen to your diet during pregnancy, consult your healthcare provider first to ensure it's safe for you and your baby.


    Order One Earth Health’s Beef Organ Supplements


    In the modern era, many diets lack essential nutrients, especially high-quality protein. One Earth Health's grass-fed beef organ supplement, which includes nutrient-dense beef spleen, offers a convenient solution to enhance your protein and micronutrient intake. Our beef spleen is sourced from cattle raised on New Zealand's lush pastures, where they freely graze on nutrient-rich grass. The result is healthier and more nutrient-dense organs than those from grain-fed animals.

    By choosing One Earth Health’s supplements, you're getting a pure, unadulterated source of nutrition without any unnecessary additives or fillers. Each capsule is packed with high-quality protein, vitamins, and minerals that support your health from head to toe. 

    Order now and provide your body with the premium nutritional support it deserves.

    Beef organ supplement bottle by One Earth Health contains grass-fed beef spleen and other protein-packed organ meats


    Protein Content in Beef Spleen FAQ

    Does spleen taste like liver?


    While both beef spleen and liver are nutrient-dense organ meats, they have distinct differences in taste and texture. Beef spleen has a milder, slightly sweet flavor compared to the strong, sometimes metallic taste of liver. The sweetness in beef spleen comes from its unique blend of amino acids and other nutrients. 

    In terms of texture, beef spleen is firmer and less creamy than liver, with a more meaty, steak-like consistency. This makes it an appealing option for those who may not enjoy the soft, pâté-like texture of liver. 

    When properly prepared, beef spleen can be a delicious and satisfying addition to dishes. Its subtle flavor profile allows it to easily absorb the flavors of herbs, spices, and other ingredients, making it a versatile choice for culinary experimentation. 


    Is the liver or spleen better for iron?


    Both liver and spleen are incredibly rich sources of iron, containing high amounts of highly bioavailable heme iron. Heme iron is a form of iron that is easily absorbed by the body.

    Beef liver is often touted as one of the most nutrient-dense foods, and for a good reason. It contains a significant amount of heme iron, along with a wide array of other essential nutrients such as vitamin A, vitamin B12, and folate. A single 100-gram serving of beef liver contains approximately 6.5 milligrams of iron, which is about 36% of the recommended daily intake for adults.

    Similarly, beef spleen is a fantastic source of heme iron, with a 100-gram serving providing around 4.6 milligrams of iron. While this may be slightly less than liver, the iron in spleen is almost exclusively in the heme form, making it highly bioavailable and easily absorbed by the body.

    The high bioavailability of heme iron found in both liver and spleen is particularly beneficial for those with increased iron requirements, such as pregnant women, athletes, and people with iron-deficiency anemia. 


    Does beef spleen contain copper?


    Beef spleen is a modest source of copper, an essential trace mineral that plays a vital role in various bodily functions. A 100-gram serving of beef spleen contains approximately 0.4 milligrams of copper, which is a significant portion of the recommended daily intake for adults. 

    Copper is crucial for the formation of red blood cells, as it helps the body absorb and utilize iron, another key nutrient found in beef spleen. Copper is also necessary for maintaining the health of nerve cells, supporting the immune system, and promoting the production of collagen, a protein that keeps skin, bones, and connective tissues strong and flexible. 


    Is beef spleen muscle meat?


    Beef spleen is not considered a muscle meat. It is a nutrient-dense organ meat, such as liver, kidney, and heart. Organ meats, also known as offal, are the edible internal organs of animals that are prized for their high nutrient density and unique flavor profiles. Unlike muscle meats, which are composed primarily of protein and fat, organ meats like beef spleen contain a wide array of vitamins, minerals, and other beneficial compounds that are essential for optimal health. 

    For example, beef spleen is an excellent source of iron, vitamin B12, and selenium, all of which are important for maintaining healthy blood cells, supporting cognitive function, and promoting immune health. While muscle meats are still an important part of a balanced diet, incorporating organ meats can provide a concentrated dose of nutrients that may be lacking in conventional cuts of meat. 


    What is the most nutritious beef organ?


    While all beef organ meats are nutrient-dense and offer a wide array of health benefits, liver is often considered the most nutritious. Beef liver is an excellent source of high-quality protein, vitamin A, vitamin B12, folate, iron, and copper, among other essential nutrients. A single 100-gram serving of beef liver contains more than the recommended daily intake of vitamin B12, which is crucial for maintaining healthy blood cells, supporting cognitive function, and promoting overall health and well-being. 

    Beef spleen is a close second in terms of nutrient density. Like liver, beef spleen is an excellent source of iron, vitamin B12, and other key nutrients that support optimal health and immune function. It also contains a unique blend of amino acids and peptides that have been shown to have immune-boosting effects. 

    Ultimately, the most nutritious beef organ for you will depend on your individual nutritional needs and preferences. 


    Is tongue organ meat?


    Tongue is considered an organ meat. It is a part of an animal's body that performs specific functions. Tongue is a muscle that is rich in protein, fatty acids, and many essential nutrients. It is a common organ meat consumed in many cultures worldwide and is valued for its tender texture and rich flavor. Incorporating tongue into the diet can provide numerous health benefits as part of a nose-to-tail eating approach.


    Is spleen fatty?


    While spleen is not as fatty as some other organ meats, such as liver or brain, it does contain a moderate amount of fat. The fat content in spleen is primarily composed of healthy, unsaturated fatty acids, including omega-3 fatty acids like docosapentaenoic acid (DPA). These fatty acids play essential roles in maintaining cardiovascular health, supporting brain function, and regulating inflammatory responses in the body. Despite its fat content, spleen is still considered a nutrient-dense food that can be incorporated into a balanced diet for its numerous health benefits.


    How much protein is in 100g of beef kidney?


    Beef kidney is a concentrated source of high-quality protein, with 100 grams of raw kidney containing approximately 17.4 grams of protein. This protein content contributes significantly to the daily values recommended for a healthy diet. Consuming beef kidney is an effective strategy for meeting daily nutrient requirements and supporting overall health as part of a balanced diet.


    What are the 4 functions of the spleen?


    The spleen plays several essential roles in maintaining optimal health and supporting the immune system:

    1. Filtration. The spleen filters blood, removing old, damaged, or abnormal red blood cells and other foreign particles.
    2. Immune response. The spleen contains immune cells that fight infections and produce antibodies, enhancing the body's immune responses.
    3. Blood storage. The spleen serves as a reservoir for blood, storing platelets and red blood cells that can be released when needed.
    4. Nutrient metabolism. The spleen plays a role in the metabolism of certain nutrients, such as iron, by recycling iron from old red blood cells and storing it for future use.

      What cultures eat spleen?


      Many cultures around the world consume spleen as part of their traditional diets. Spleen is considered a delicacy in different cuisines, including:

      • In Italy, spleen is often used in dishes like "milza" (grilled spleen) and "vastedda" (spleen sandwich).
      • In Chinese cuisine, spleen is used in stir-fries, soups, and stews, often combined with other organ meats or vegetables.
      • In Middle Eastern countries such as Lebanon and Turkey, spleen is grilled or sautéed and served as a main dish or appetizer.
      • In countries like Argentina and Uruguay, spleen is used in dishes like "parrillada" (mixed grill) and "asado" (barbecue).



        Weiss, C. (2023, June 15). Mayo Clinic Q and A: Protein needs for performance. Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-protein-needs-for-performance/

        FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169454/nutrients


        Further Reading


        Why are beef organs so good for health?

        What is regenerative farming about?

        Are beef organs high in cholesterol?

        What vitamins is beef liver packed in?

        Do beef organs taste bad?

        How much zinc is in beef organ meat?

        Can liver support hormones?

        Is beef heart good for the human cardiovascular system?

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