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Organ Meats

Organ Meats

Overview​

Organ meats (offal) are among the most nutrient-dense animal foods, often providing disproportionately high amounts of vitamin B12, heme iron, zinc, choline, and fat‑soluble vitamins depending on the specific organ. Reviews of edible offal highlight their potential to help close nutrient gaps when used in modest portions and at appropriate frequency [1].

Within the BRAIN Diet framework, “organ meats” are best treated as a periodic micronutrient strategy (e.g., liver for B12/folate/retinol; heart for CoQ10), rather than a daily protein staple. Choosing reputable sources and using gentler cooking methods helps preserve micronutrients and supports an overall plant-forward pattern [1,2].

Key Nutritional Highlights​

  • Nutrient-dense source of complete protein plus highly bioavailable vitamins and minerals.
  • Typically richer than standard muscle meat in vitamin B12 and other micronutrients.
  • Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
  • Nutrient concentrations can be very high, so portion size and frequency are useful practical levers.
  • Processing and cooking method still matter for overall dietary context.

Food Context​

Sourcing​

  • Source from grass-fed/pasture-raised when possible

Preparation​

  • Moderate consumption due to high nutrient density
  • Important for closing nutrient gaps
  • Part of nose-to-tail approach

Essential Amino Acid Profile​

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes​

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

NutrientAmount per 100 g% RDA per 100 g
Energy184 kcal—
Protein13.4 g—
Total fat14.6 g—
Saturated fat5.8 g—
Carbohydrates1.1 g—
Fibre0.2 g—

Key micronutrients

NutrientAmount per 100 g% RDA per 100 g
Iron1.4 mg7.7%
Zinc1.9 mg17.3%
Magnesium11 mg2.6%
Selenium13.3 µg24.2%
Calcium34 mg3.4%
Potassium114 mg3.4%
Choline56.8 mg10.3%
Folate11 µg2.8%
Vitamin B120 µg0%
Vitamin B60.1 mg4.7%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / classAmount per 100 gNotes
ALA785 mg—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).
Data provenance (core / micronutrient panel): USDA FoodData Central, Babyfood, meat, meat sticks, junior, FDC ID 173486, API, per 100 g edible portion, last checked 2026-03-14

Substances​

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

13 substances in this food

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References​

These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.

  1. Latoch et al. 2024 – Edible offal as a valuable source of nutrients (review)
  2. Crane 2001 – Biochemical functions of coenzyme Q10 in mitochondria