Are Beef Organs Good For You?


Beef organs pack a powerful nutritional punch. They’re chock full of vitamins, minerals, and protein to supercharge your health.


Grass-fed cows - Are Beef Organs Good For You?


Article jumplinks:

Is offal good for you?

Are organs healthier than meat?

What is the most nutritious beef organ?

How much organ meat should you eat?

Can you eat too much beef organs?

How to consume organ meat as part of a balanced diet

What if I don’t like eating beef organs?

Benefits of grass-fed beef organ supplements

What are the best beef organ supplements?


If you're put off by the thought of cooking up organ meats—either because they sound yucky or because you don't have the time—buy our grass-fed beef organ supplements. Get all the benefits, with none of the downsides.

Let’s get into the details of beef organs and their benefits.


Is Offal Good for You?


Offal refers to the edible internal parts (organs) of cattle or lamb. You may also know them as variety meats or organ meats.

The different types of organ meats that make up offal include:


  • Liver
  • Heart
  • Kidneys
  • Brain 
  • Tripe
  • Intestines
  • Thymus gland
  • Bone marrow


Organ meats contain essential vitamins, minerals, fatty acids, and compounds that provide exceptional health and performance benefits. According to WebMD, four ounces of raw beef liver contains 23 grams of protein and only 4 grams of fat. 

2023 study stated that “organ meats are particularly reliable sources of vitamins A and D, iron, zinc, folate, selenium, and choline, of which the supply is often limiting at the global level, even in high-income countries.”

Here’s what you need to know about how beneficial offal is for your health:


  1. Organ meats are highly nutritious. The liver is an excellent source of vitamin A, B vitamins, and copper. Beef hearts are a great source of coenzyme Q10, an antioxidant beneficial for heart health and energy production. According to the European Food Navigator, “doctors in the UK are encouraging consumers to eat organ meats such as kidneys, liver and offal to help their health and the environment.”
  2. Organ meats, especially the liver and kidneys, are rich in iron. According to the Cleveland Clinic, beef liver contains 6.5 milligrams of iron per 100 grams, while beef kidneys contain 2.9 milligrams per 100 grams. Iron is a crucial component for forming hemoglobin that carries oxygen in the blood. By consuming beef organ-based iron, you can prevent anemia and improve energy levels.
  3. Choline is an essential nutrient that supports brain health and cognitive performance. It helps with the structural integrity and signaling functions of cell membranes and supports the synthesis of acetylcholine, a key neurotransmitter involved in memory, mood, and muscle control. Beef liver contains choline in abundant amounts.
  4. High-protein diets that include different sorts of offal meat have been shown to reduce appetite and increase feelings of satiety. South Korean researchers found that higher protein diets promote weight loss without negative health impacts by boosting beneficial hormones that curb appetite while elevating energy-burning processes within the body. Not to mention how healthy B vitamins found in organ meats are for burning body fat for storage. 
  5. B vitamins may also help you build healthy muscle mass. Offal is a source of high-quality protein essential for building and maintaining muscle mass. Popular organ meats such as the liver and heart supply your body with leucine, an essential amino acid and building blocks of muscle. 
  6. Beef hearts and kidneys are rich sources of alpha-lipoic acid (ALA). ALA is an antioxidant that protects mitochondria from oxidative stress and helps turn nutrients into energy.
  7. Organ meats are rich sources of vitamin A, vitamin D, vitamin E, and vitamin K, all of which are essential for healthy bodily functions including vision, immune function, and bone health. 
  8. Researchers found that a higher intake of animal organs strongly correlated with reduced presence of non-alcoholic steatohepatitis (NASH). Nonalcoholic steatohepatitis is an advanced form of non-alcoholic fatty liver disease (NAFLD). Non-alcoholic fatty liver disease causes liver inflammation and can progress to irreversible liver scarring (cirrhosis) due to the buildup of excess fat in liver cells. High in nutrient content, organ meats may protect against the progression of advanced NAFLD.


When you choose organ meats, you also help reduce food waste. Instead of tossing unused scraps and variety meats, you use all the nutrient-dense odd bits. This promotes regenerative agriculture—grass-fed beef is 100% environment-friendly. 


Are Organs Healthier Than Meat?


Polish researchers found that beef organs provide more dense nutrition and minerals versus common cuts of meat. Ounce for ounce, organ meats contain more nutrition than steak—or even many vegetables. As major hubs for metabolic activity, animal organs are a greater concentrated source of nutrients than muscles.

For example, the liver and heart sequester higher doses of vitamins, minerals, and other beneficial compounds than traditional meats such as sirloin. 

This means that ounce for ounce, the liver provides vastly more vitamin A, iron, copper, and choline than ground beef; beef heart excels over sirloin in CoQ10, zinc, and selenium; kidney meat outshines flank steak in vitamin B12, iron, and antioxidants, and tongue and tripe supply more iron and zinc than prime rib.

If you want a power meal bursting with essential nourishment, cook up some garlicky liver or curried kidneys. We’ve put together a cookbook with over 80 tasty organ recipes perfect for this nutrient-dense way of eating. Get your copy and discover just how delectable feeding your body properly can be. 

Or, if you’re not into cooking organs, buy our organ supplements and get all the nutritional benefits that way.

"If you are on carnivore or even Keto diet these are the best supplement you can take, sometimes organs are hard to get or some people just don’t like the taste, this is the next best thing. I being taking these since I switched up my diet in 2019. Don’t take a multivitamin, take some of these product you are getting more vitamins and mineral from organs then anything else."

Tony Brunetti



Grass fed beef organs supplement by One Earth Health


What Is the Most Nutritious Beef Organ?


All beef organs provide exceptional nourishment, but the liver emerges as the most nutritious beef organ. It’s packed with vitamin A, several energizing B vitamins such as B12, folate (B9), pantothenic acid, antioxidant copper, blood-building iron, and cognition-supporting choline. 

Coming in second for nutritional potency is beef heart. This organ brims with the anti-fatigue, anti-aging nutrient coenzyme Q10, zinc for immunity, selenium for thyroid support, energizing phosphorus, and protein-synthesizing vitamins B12, B6, iron, and niacin.

Let’s give kidneys some health credit too. These filtering organs are a liberal source of vitamin B12, iron, brain-aiding selenium, and a special class of antioxidants called glutathione that protect cells against damage.

We source all our offal from New Zealand green pastures to create the best beef organ supplements on the market. Our premium livers provide peak nutrition you can trust in easy-to-take capsules, making organ power more convenient than ever. Our Beef Liver supplement is expertly processed to harness the full nutritional bounty of grass-fed bovine livers. 


How Much Organ Meat Should You Eat?


Health experts and nutritionists agree that common organ meats can be a nutritious addition to your hearty American diet when you consume them in moderation. 

Here’s a guideline on organ meat consumption:


  • Include organ meats in your diet 1–3 times per week. This allows you to reap the nutritional benefits without overconsuming.
  • For adults, an ideal serving size is 3–5 ounces (85–140 grams) of organ meat per meal.
  • Balance your offal intake with other sources of protein and nutrients as well as plant-based foods to ensure a well-rounded diet.
  • Those with certain health conditions, such as high cholesterol or gout, should limit their intake of organ meats due to their high cholesterol and purine content. 


Consult with a healthcare provider or a registered dietitian to help you tailor dietary choices to your health needs, especially if you have a health condition.


Can You Eat Too Much Beef Organs?


While organs offer a big boost, too much of a good thing can cause problems. If you overdo it on beef internal organs, you may face:


  1. Vitamin A toxicity. Too much beef liver can lead to hypervitaminosis A. You may experience vision problems, bone pain, nausea, and liver damage.
  2. Excess iron. Heme iron in organs like the liver may accumulate and cause iron overload disorders. These are associated with joint pain and liver dysfunction.
  3. High cholesterol. Brain meat has high saturated fat and cholesterol levels.
  4. Purine excess. Offal high in purines such as kidneys may exacerbate gout or kidney stones in those prone to those conditions.
  5. Toxic trace mineral accumulation. Organs may concentrate heavy metals like mercury as well as vital nutrients.


Try not to over-consume any single organ for extended periods without rotation or balance in the diet. Add bovine organs to your weekly menu as part of a broader, balanced diet for maximum benefits without overdoing any single food.

Our beef organ supplements deliver a balanced, easy input of organ nutrition for those who don’t want to mess around with cooking organ meat and measuring quantities. 


How to Consume Organ Meat As Part of a Balanced Diet


At One Earth Health, we believe that a clean diet is a form of self-care. Beef liver or bone marrow might seem like an odd ally on your wellness journey, but these humble tissues can provide powerful nutrition to fuel your body and mind.

Here are some of the ways to include beef organ meat in a balanced, healthy diet:


  1. Enjoy 2–4 ounces of ground liver twice a week for an excellent source of vitamin A, B vitamins, iron, and choline. Pan-fry or braise it with onions as a nutritious side.
  2. Whip up curry dishes or stews using beef tongue, heart, or kidneys for extra protein, zinc, and B vitamins. 
  3. Add 4 ounces of mineral-rich bone marrow to dishes like marrow risotto, soups, or spreads.
  4. Simmer oxtail, marrow, or beef tripe monthly in soups or gravy dishes to reap the health benefits of collagen.
  5. Handle raw organ meats properly: rinse, sanitize work areas, cook thoroughly, and refrigerate leftovers quickly.
  6. Balance modest organ meat servings as part of a varied diet with veggies, lentils, eggs, and seafood for nutritional synergy.
  7. Opt for grass-fed, pasture-raised beef organs for more omega-3s and better animal welfare.


As your palate adapts, you can graduate to more adventurous plates, such as whipped animal livers or curried tongue. Once you get the hang of it, you’ll see that cooking beef organs can be fun and versatile. 


What if You Don't Like Eating Beef Organs?


We get it: not everyone relished the thought of chowing down on liver and onions or whipping up a kidney stew. The unique taste and texture of organ meats isn't for everyone. That’s why One Earth Health ethically delivers the upside of snout-to-tail dining in easy pill form that even picky eaters adore. 

We're proud to offer 100% grass-fed beef organ capsules that harness the wholesome goodness of bovine liver, heart, kidneys, and more for easy everyday nourishment. Carefully formulated with New Zealand free-range organ meats and crafted into convenient capsules, our supplements make obtaining hard-to-get compounds such as iron, vitamin A, and zinc simple without dealing with gristles or funny smells. 


Benefits of Grass-Fed Beef Organ Supplements


If wholesome nourishment is what you’re after, beef organs are where it’s at. Here are the benefits of organ meat supplements:


  1. Grass-fed organs provide high bioavailability of vitamin A, vitamin B6, vitamin B12, folic acid, and minerals such as iron, zinc, and selenium. These essential compounds are absorbed better than from plant sources.
  2. Organ meat supplements deliver a complete package of proteins, iron, copper, and omega-3s from the liver, beef spleen, brain, and marrow. Supplements rich in beef kidneys optimize red blood cell production and function.
  3. Abundant choline in beef liver aids cognition, focus, and neurological health by supporting cell membranes and neurotransmitter synthesis.
  4. Leucine, vitamin B12, and heme iron in offal supplements promote muscle growth and performance by activating protein synthesis pathways and oxygenating muscles.
  5. Kidneys' ALA protects cardiac cell mitochondria while the heart's ample coQ10 fosters energy production and shields tissues from oxidative stress.
  6. Nutrients in grass-fed organs like quality protein, folate, and antioxidants aid the liver's daily filtering and metabolic roles.
  7. Bioactive compounds in bovine connective tissues and collagen aid vitality and healthy aging cellular processes over time.


"I've only been taking this product for a short time, but I'm noticing that my rough dry hands are healing and not as dry or rough. Definitely a great product."



New Zealand grass fed collagen supplement by One Earth Health


Unlock nature's multi-vitamin powerhouse with our comprehensive Organ Meat Guidebook. We offer a full breakdown of nose-to-tail nutrition completely free.


What Are the Best Beef Organ Supplements?


We ethically source only high-quality grass-fed and organic organs from New Zealand to formulate the beefiest nutritional supplements. Meat is sourced from small family farms where cattle roam verdant pastures. No questionable additives, fillers, or artificial anything in our supplements—just nutritional potency at its finest in capsule form. 

The types of organ meats we include in our supplements are:


  1. Bone marrow
  2. Kidneys
  3. Liver
  4. Heart
  5. Pancreas
  6. Spleen 
  7. Thymus
  8. Trachea 


Our beef organ supplements are every bit as high-quality (if not more so) than popular brands such as Ancestral Supplements or Heart & Soil—at a fraction of the cost. That’s because we don’t invest tons of money in gimmicky marketing campaigns and fluff. Just the very best grass-fed organ supplements, straight to your door.

The standard American diet is high in carbohydrates and fat, and low in nutrients and protein. Our quality organ meat supplements give you the reverse: quality protein and high nutrient density.


Beef Organs FAQ


Is organ meat better than vegetables?


Animal organs and vegetables both offer unique nutritional benefits, contributing key nutrients your body needs. It's not about one being inherently superior to the other but rather about incorporating a diverse range of nutrient-dense foods into your diet for optimal health. 

Common organ meats, such as liver and kidney, are rich sources of vitamins (including vitamin B1, vitamin B2, and vitamin B5), minerals (like iron and zinc), essential fatty acids like omega-3s, and animal protein. On the other hand, vegetables provide fiber, antioxidants, and various vitamins and minerals (such as vitamin C and potassium). 


Do beef organs have Omega 3?


Some beef organs, particularly the brain and liver, contain omega-3 fatty acids. These essential fats play a crucial role in brain function, reducing inflammation, and preventing heart disease. 

Try to include omega-3-rich foods like bovine organs in your diet and you will contribute to meeting your body's omega-3 requirements while promoting overall health. Additional sources of omega-3 fatty acids such as fish liver oil are highly bioavailable, enhancing their effectiveness in the body.


Are cow intestines healthy?


Cow intestines, referred to as beef tripe, are a rich source of protein and essential nutrients. Tripe contains about 16 grams of protein per 100-gram serving. It also contains essential nutrients like iron, magnesium, selenium, and B vitamins. 

Beef tripe may also be rich in dietary cholesterol and saturated fats, which can contribute to elevated blood cholesterol levels and cardiovascular disease if you consume it in excess. Make sure you use proper cooking methods and portion control to include tripe in your diet.


Is it safe to eat beef tripe?


Beef tripe, the stomach lining of a cow, can be safe to eat when properly cleaned, cooked, and prepared. It is a good source of animal protein and key nutrients. If you have digestive issues or sensitivities, you may find that tripe is difficult to digest. In that case, consume it in moderation. 

Also, make sure that the tripe is sourced from healthy animals and prepared in hygienic conditions to reduce the risk of foodborne illness. Incorporating beef tripe into the diet can provide numerous health benefits, but individuals should be mindful of their own digestive health and food safety practices.


Who should not eat liver?


While the liver is highly nutritious, containing vitamins (such as vitamin A and vitamin B12) and minerals (like iron and folate), certain individuals should exercise caution when consuming it. Individuals with iron overload disorders, including hemochromatosis, should avoid the liver due to its high iron content. 

Pregnant women are advised to limit their intake of liver because excessive vitamin A consumption can be harmful to fetal development. People with concerns about excessive intake of certain vitamins or minerals, such as vitamin A, should moderate their consumption of liver to avoid adverse health effects.


Can you eat too much beef kidney?


While beef kidney is a good source of B vitamins, minerals, and protein, consume it in moderation due to its high purine content. Excessive consumption of purine-rich foods, including kidney meat, may increase the risk of developing kidney stones or exacerbate symptoms of gout in susceptible individuals. 

Try to be mindful of your intake of beef kidney and balance it with other sources of protein to minimize potential health risks associated with excessive purine consumption.


Is beef lung healthy?


Beef lung provides protein, iron, and various vitamins and minerals essential for overall health. Proper cooking is essential to reduce the risk of bacterial contamination. Individuals with certain health conditions, such as asthma or chronic obstructive pulmonary disease (COPD), may want to avoid consuming lung tissue due to potential sensitivities. Despite its nutritional benefits, consider your own health status and cooking practices when incorporating beef lung into your diet.


How much vitamin D is in beef organs?


Beef organ meat contains some vitamin D, but the levels may not be as substantial as in foods like fatty fish or fortified dairy products. Per 100 grams, beef kidneys supply 0.9 micrograms while the thymus provides 1 microgram. 


Can beef liver replace a multivitamin?


Beef liver does not replace a multivitamin. It contains many important nutrients, but not the full spectrum of vitamins the human body needs. Beef liver supports a healthy lifestyle and makes a valuable addition to a whole-food diet.


Is beef liver better than chicken?


Beef liver and chicken liver each have distinct nutritional profiles. Beef liver stands out for its exceptional nutrient density, offering abundant vitamins (such as vitamin A, vitamin B12, and vitamin B2), minerals (including iron and zinc), and essential fatty acids like omega-3s. 

Chicken liver also provides essential amino acids vital for muscle repair and growth. Whether beef liver supersedes chicken hinges on individual dietary preferences, nutritional requirements, and overall dietary patterns. A balanced approach that incorporates a variety of nutrient-rich foods, such as beef liver and chicken, promotes optimal health and well-being.




Are There Health Benefits to Eating Organ Meat? (2020, September 29). WebMD.


Leroy, F., Smith, N. W., Adesogan, A. T., Beal, T., Iannotti, L., Moughan, P. J., & Mann, N. (2023). The role of meat in the human diet: Evolutionary aspects and nutritional value. Animal Frontiers: The Review Magazine of Animal Agriculture, 13(2), 11-18.


“Offal is unbeatable”: UK doctors push health and environmental benefits of organ meats. (2020, January 13).


Clinic, C. (2023, December 14). The Pros and Cons of Eating Organ Meat. Cleveland Clinic.


Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166-173.