Organ Meat vs Muscle Meat: Key Nutritional Differences

Both muscle and organ meats have long been part of traditional diets, but in modern eating habits, most people favor lean cuts like steak and chicken breast. Although organ meats are nutrient-dense, they’ve become less common today.

At the same time, a growing interest in health, longevity, and nutrition has led people to rediscover foods that our ancestors ate, including organ meats. Still, organ meats don’t appeal to everyone as they may find the taste and texture to be too different from what they’re used to. This might pose the question: do you really need to eat organ meats to get the most nutrients out of your food, or are muscle meats enough?

In this article, we’ll dive into the nutritional differences of organ meats and muscle meats so you’ll get a clearer understanding of whether you want to include them in your diet.

What Meats Are Considered Organ Meats?

Organ meats — also known as offal — come from the internal organs of animals. Common examples include:

• Liver

• Kidney

• Heart

• Tongue

• Spleen

• Brain

• Testicles

Instead of only using the leaner cuts, people made use of the entire animal back in the day — even the bones and connective tissue. This was partly out of necessity, but also because these parts are naturally rich in vitamins and minerals. This approach is often referred to as nose-to-tail eating.

Today, organ meats remain central in some food cultures, but most people shy away from them in the modern Western world due to their strong flavor and unfamiliar texture. However, some classic European dishes feature organ meats, such as liver pâté.

What Counts as Muscle Meat?

Muscle meat is the flesh of animals, mainly made up of skeletal muscle, and it’s naturally high in protein. While some people may have never tried organ meats, almost everyone has eaten muscle meats at some point. They’re the cuts you’ll most often see when grocery shopping or ordering food, which is why they make up the bulk of modern diets.

Compared to organ meats, muscle meats have a milder flavor and are generally easier to cook, making them a staple in everyday meals. Common examples include:

• Steak (beef, pork, lamb, venison, etc.)

• Fish (salmon, cod, swordfish, tuna etc.)

• Chicken breast and thighs

• Minced meat

• Pork chops

They Key Nutritional Difference Between Organ Meats and Muscle Meats

Overall, organ meats and muscle meats are nutrient-dense, but organ meats stand out for their higher concentrations of vitamins and minerals, including vitamin A, vitamin B12, folate, iron, and copper. Because of this, only a small serving of organ meats is needed to meet daily nutrient requirements.

While nutrient content varies slightly between different organs, all organs are generally rich in micronutrients. As shown in the table below, muscle meats and organ meats are both high in protein, but organ meats typically provide more vitamins and minerals per serving. 

Due to the high content of nutrients, organ meats (especially beef liver) are often referred to as “Nature’s multivitamin”, and each organ has its standout nutrient. For example, liver is especially abundant in vitamin A, spleen is a rich source of iron, and kidney offers higher amounts of selenium compared with other organs.

How to Include Organ and Muscle Meats in Your Diet

Even though organ meats and muscle meats offer slightly different nutrients, there’s no need to pick one over the other. Muscle meats provide a solid foundation of protein, while small portions of organ meats add a concentrated dose of vitamins and minerals. Choosing grass-fed and pasture-raised meats — both organ and muscle — ensures the animals had a natural diet, which can enhance the nutritional profile and flavor of the meat.

Because organ meats (especially liver) are high in vitamin A — a fat-soluble vitamin that your body stores — it’s best to enjoy them in moderation. Many people include small servings once or twice a week, either raw or cooked.

If the flavor is too strong for your liking, you can blend a small amount of finely chopped organs into mince, burgers, or meatballs. This is an easy way to enjoy the nutritional benefits without letting the taste take over.

And if the flavor or texture still isn’t for you, freeze-dried organ capsules are another option. DENSE organ capsules contain only grass-fed, pasture-raised freeze-dried organs with zero fillers or flow agents — a simple way to get the nutrients of organs in a more convenient form.

Curious about what “freeze-dried” really means? Check out our article explaining the process and how it preserves the nutrients in organ meats.

Conclusion

Organ meats were once a staple, but in modern diets they’ve largely been replaced by muscle meats. However, organ meats are slowly regaining popularity among people who want to maximize their nutrition, as they are some of the most nutrient-dense foods available. That said, moderation is key — including both organ meats and muscle meats in your diet allows you to enjoy a wide variety of nutrients while keeping your meals balanced. By combining these two types of meat, you get the best of both worlds: high-quality protein from muscle meat and concentrated vitamins and minerals from organ meats.

For those who find it challenging to eat organ meats, DENSE organ capsules provide a convenient option. They contain 100% grass-fed, pasture-raised freeze-dried organ meats, offering the nutrients of organ meats in a simple, flavorless form.