If you’ve learned anything from the health and fitness industry over the past year or so, it’s the importance of eating protein. And the sources don’t start and end with chicken breasts and pork chops—organ meats, also known as “offal,” are coming back in a big way.
Eating organ meats isn’t exactly a new concept—people all over the world have been eating animals “nose-to-tail” for millions of years. “Because of the time and effort required to hunt animals, wasting any edible part of their bodies made no sense,” says emergency medicine physician Jonathan Reisman, MD. In the 20th century, though, at least in the United States, as incomes increased and cuts of meat like tenderloin and filet became more readily available, organ meats fell out of favor, he says.
Meet the experts: Jonathan Reisman, MD, is an emergency medicine physician and the author of The Unseen Body. Yasi Ansari, RDN, is a spokesperson for the Academy of Nutrition and Dietetics. Julia Zumpano, RD, is a dietitian with the Cleveland Clinic Center for Human Nutrition. Maddie Pasquariello, RDN, is a dietitian in Brooklyn.
Now, TikTok is filled with videos of users eating organ meats, and for good reason—“liver, bone marrow, heart, intestines, and tongue can be a nutritious addition to a varied diet,” sometimes even more than skeletal muscle sources of meats, like breast or thigh, says Yasi Ansari, RDN, spokesperson for the Academy of Nutrition and Dietetics. However, people should eat them in moderation, she says. (More on why later!)
Ahead, find everything you need to know about the benefits and potential risks of organ meats, as well as how to eat them.
Benefits of Organ Meats
They’re rich in vitamins and minerals.
Liver, kidney, and heart have a high micronutrient density, according to 2022 research in Frontiers in Nutrition. Here are some of the vitamins and minerals that organ meats can provide, says Julia Zumpano, RD, a dietitian with the Cleveland Clinic Center for Human Nutrition:
- Vitamin A, which can can help vision and the immune system
- Vitamin D, which is good for the immune system and bone health
- Vitamin E, which protects cells from damage and increases blood flow by preventing over-clotting and widening blood vessels
- Vitamin K2, which is also a key nutrient for bone health
- Vitamins B6 and B12, which break down proteins, carbs, and fats, support a healthy immune system, and can help your body make DNA, the genetic material in every cell
- Selenium, magnesium, and zinc, which support muscle, nerve, bone, and reproductive health, and immune function
- Riboflavin, which is vital for cell function and converting food to energy, per the National Institutes of Health (NIH)
They contain other essential nutrients.
Beyond vitamins and minerals, Ansari says organ meats, especially liver, contain rich stores of the nutrients choline and CoQ10. “Choline plays a big role in our liver health, metabolism, and nervous system, and it’s essential for fetal growth and development” when pregnant, she says.
Coenzyme Q10, or CoQ10, acts as an antioxidant and protects cells from damage, Ansari says. Organ meats like liver, heart, and kidney are also good sources of CoQ10, she says.
They’re an excellent source of iron.
Iron is the most common nutritional deficiency, per the Centers for Disease Control and Prevention (CDC). Nearly 15 percent of Americans are iron deficient, according to the NIH—and menstruating women are at the highest risk, per 2022 research in Fertility and Sterility.
Liver in particular is loaded with iron, as a 100-gram (or 3.5-ounce serving) of braised liver offers about 36 percent of the daily value for iron, heart contains 24 percent, and tongue has about 16 percent, she says. (For comparison, a 100-gram serving of 90 percent lean ground beef contains around 12 percent.)
They’re a good source of protein.
Some of it is lean protein too, but fat content varies by organ, says Dr. Reisman. Beef liver has about 29 grams of protein and 5 grams of fat per 100-gram serving and beef tongue has about 15 grams of protein and 16 grams of fat per 100-gram serving. (Meanwhile, 90 percent lean ground beef has 18.2 grams of protein and 12.8 grams of fat, says Ansari.)
Plus, heart and kidney have lower fat and cholesterol, said Dr. Reisman, while organs like the brain, thymus gland (sweetbreads), and fatty liver of water fowl (fois gras), are higher in fat and cholesterol. (More on that later!) However, “it’s easy to trim away all of the heart fat, which surrounds the heart like a shell,” says Dr. Reisman. Once you do, the heart muscle underneath is very lean, he says.
They may improve energy and immunity.
People who eat organ meat often claim it makes them feel more energized, and there’s some validity to those statements. Part of that energy boost may come from the added dose of iron, which, if you’re low, can cause fatigue and shortness of breath, per Mayo Clinic. So, it would make sense that if you consumed more iron, you’d feel better and maybe even more energetic, says Zumpano.
Similarly, if you’re deficient in vitamins, and you’re getting more of them through food, including organ meats, you’re going to feel better. “When you’re eating carbohydrates, proteins and fats, the B vitamins help break down those nutrients to provide energy,” says Ansari.
But it’s important to remember that organ meats are not uniquely suited to the role of energy production and immune support, says Maddie Pasquariello, RDN, a dietitian in Brooklyn. “You can increase your mineral and vitamin intake through other kinds of food as well, often just by upping your consumption of fruits and vegetables,” she says.
Potential Risks of Organ Meats
Some organ meats are higher in fat and cholesterol than other cuts of meat.
For instance, a 100-gram serving of sweetbreads contains 28.6 grams of fat and 217 milligrams of cholesterol, per the USDA, but the same serving size of beef tenderloin has 6.4 grams of fat and 64 grams of cholesterol, according to the USDA.
Experts say the cholesterol you get from food doesn’t raise blood cholesterol on its own, however, “if you’re already really struggling with lowering your cholesterol, or you have existing heart disease, we usually recommend lowering saturated fat and cholesterol intake,” says Zumpano. But you can still eat organ meat occasionally in limited quantities, she says. It’s best to work with a dietitian to figure out exactly how much you should add to your diet, especially if you have one of those conditions.
They might cause an increased risk of fatty liver disease or cancer.
Recent research has explored a possible link between fatty liver disease—the excessive accumulation of fat in the liver—and organ meat consumption, according to 2023 research in the British Journal of Nutrition. But the few studies that do exist have mixed results.
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For example, 2021 research in The American Journal of Gastroenterology found that the people who ate more organ meats were at the highest odds of developing nonalcoholic fatty liver disease. But a 2022 study in Hepatobiliary Surgery and Nutrition found a lower prevalence of nonalcoholic steatohepatitis, another type of liver disease, among those who ate more organ meats. “We definitely need more information,” Ansari says about the possible correlation.
A 2021 analysis of 11 studies in the European Journal of Epidemiology links organ meat consumption to a potential increased risk of bladder cancer, but Pasquariello says it’s hard to confirm whether the increased risk comes from the nature of the organ itself versus just the saturated fat content. “More research is needed, but if you have a history of bladder infection or cancer, definitely limit or avoid organ meat,” adds Zumpano.
They may cause you to have excess levels of vitamins or minerals.
Organ meats provide essential nutrients, and some, such as vitamin D, riboflavin, and B12, contain more than the RDA. Water-soluble vitamins like riboflavin, niacin, and B12, and minerals like iron, zinc, and magnesium are generally not harmful if consumed in excess, because we excrete the excess in our urine, says Pasquariello.
On the other hand, vitamin A is critical for health, but too much of it can cause problems, particularly for pregnant women and their unborn children. That said, Pasquariello says the odds you’d get too much of it from food alone is low, “unless you’re eating beef liver in such high quantities that you’d probably be sick before you reach toxic levels,” says Pasquariello.
If you’re planning to eat organ meats, familiarize yourself with their nutritional profiles and general dietary reference intakes and talk to a professional if you’re concerned.
There might be a small risk of contamination.
Following an outbreak of Mad Cow disease in the early 2000s, some people worry about the safety of eating organ meats when it comes to contamination. But Zumpano says that risk is now extremely low—Johns Hopkins Medicine estimates the risk of infection at around 1 in 10 billion servings.
So “if you are preparing them, use proper precautions around choosing where you buy them, how you clean them, and make sure they are not giving off any foul odors before you thoroughly cook them” to minimize risk of contamination, Pasquariello says.
The upshot? Organ meats aren’t essential for good health, but they are a great way to add variety and nutrients, says Dr. Reisman. And while some organ meats like liver, heart and kidney are lower in fat and more nutrient-dense, others like foie gras and sweetbreads are more of an indulgence for people who enjoy them.
Who Should (And Shouldn’t) Eat Organ Meats
For the most part, organ meats are safe and nutritious for everyone, says Dr. Reisman. But there are some people who might steer clear for their health:
- Pregnant people: There aren’t studies linking organ meats to issues with pregnancy, but you should generally be more cautious about what you consume when you’re pregnant, says Pasquariello. “It falls under the same category of why you might avoid processed meats or caffeine or things that might affect your system in a stronger way,” than if you’re not pregnant, she says.
- Those with gout: Gout is a form of arthritis caused by an excess of uric acid in the body from breaking down proteins, says Dr. Reisman. “Any high protein, say meat or seafood, does increase your risk of having a gout flare,” he says. Organ meats are also high in purines, which can make gout worse, adds Zumpano.
- Those with hemochromatosis or an iron overload disorder: This is a condition where the body stores too much iron, says Zumpano. It can cause chronic fatigue, abdominal pain, irregular heart rhythm, a decreased libido, increased blood glucose levels, hyperpigmentation, and depression, per the NIH.
- People who are just starting on a health journey: In that case, you should focus on adding other habits and foods to your lifestyle first, like fiber through fruits and veggies, and exercise, says Pasquariello. Start there, then add organ meats later if you enjoy them, she says.
How To Eat Organ Meats
Many grocers sell organ meats like beef liver, chicken liver, chicken hearts and ground beef or other meat blends that include organs like liver and heart. Even some websites ship them, and there are tons of recipes for preparing them.
Zumpano says to start slow and eat what you’re comfortable with. “Once a week is a great place to start,” said Dr. Reisman. If you like it, bump it up to a couple of times per week, he says, as long as it’s okay with your doctor and current health status.
“Most people don’t eat [organ meats] because they think it’s gross,” says Dr. Reisman. But prepared well, organ meats can be quite tasty—here are some tips for cooking them:
- “Take advantage of spices because it may take time to get used to the smell, taste and texture of organ meats,” Ansari says.
- Add garlic, ginger, onion, turmeric, and/or saffron with water to a pot with the organs, and then simmer for several hours until the meat is tender before serving alongside rice or potatoes, Ansari recommends.
- Grind them up and put them into chili, sausage, or meatballs to disguise them, says Zumpano.
If DIY isn’t for you, but you’re curious, order organ meats at restaurants that offer bone marrow or tongue tacos, for example. “Tongue is absolutely delicious,” says Dr. Reisman.
FYI, organ meat supplements exist…
But experts advise eating whole foods. With supps, “it’s impossible to know how much of a particular nutrient you are getting, despite what it may say on the label,” says Pasquariello. And you may feel better if you eat whole foods rather than processed foods—2024 research in Obesity Science and Practice found that participants reported better mood and energy with reduced processed food intake. “Any time you’re paying attention to what you’re eating, cutting out processed foods and being more mindful, you’re going to feel better,” says Pasquariello.
While organ meats offer impressive nutrition, they’re not essential to your diet. You can get the nutrients through various other foods, so incorporating them should be based on personal preference rather than feeling pressured by trends.
Nikki Campo is a Charlotte-based writer who specializes in wellness, nutrition and parenting. Her work has appeared in The New York Times, The Washington Post, National Geographic, Bon Appetit, SELF, Good Housekeeping, and more. Nikki’s non-writing loves include her three kids, their new puppy and Adam Turoni chocolate.
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