The Wellness Blog

The Benefits of Eating Organ Meats and How to Eat Them (PaleoHacks)

Posted by US Wellness Meats on Tue, Dec 13, 2016 @ 06:20 PM

This post was written by Jessie Dax-Setkus of PaleoHacks.  PaleoHacks is a top source for amazing Paleo recipes, fitness tips, and wellness advice to help you live life to the fullest.

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It seems like the culinary world is finally embracing what we’ve known all along: offal, or organ meats,  offer a whole new range of delicious tastes and textures. And when you indulge in grass-fed beef tongue, heart, liver, brain, kidneys, sweetbreads, and tripe you open yourself up to powerful health benefits. For instance, there are 20 grams of protein, 4.1 grams of  calcium, 4.4 grams of iron, and 14.3 grams of magnesium in just one serving of beef liver!

Many of organ meats offer a leaner choice and denser source of nutrition that the outer meat. While, there are a ton of vital benefits gained with this diverse array of meat, it can be difficult knowing where to start.

Luckily, we’ve put together a quick guide to help you reap the benefits of organ meats!

1. Tongue

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Photo to the left courtesy of The Domestic Man

Beef tongue is not only flavorful and really shines in soups, but it packs high levels of iron, zinc, potassium, choline, and vitamin B-12. (2)  Beef tongue is also one of the most versatile meats -- It can be grilled, used as taco meat, layered in a sandwich, or mixed into soups.

Big Benefits:

  • High in iron, zinc, potassium, choline, vitamin B-12
  • Complete protein
  • Boosts immune system

Recipe Idea: Pickled Beef Tongue | The Healthy Foodie

2. Heart

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Beef heart has the equivalent amount of protein and calories to white-meat chicken—which is roughly 95 calories and 15 grams of protein and boasts a high amount of vitamin B-12 and iron (3).  Beef heart is also cost-efficient too as its ticket price is half the cost of beef chuck roast.

You can prepare beef heart similarly to a steak, add it to stew, make it into a burger, or even grill it up as a shish kabob.

Big Benefits:

  • Low in calories
  • High in protein, vitamin B-12, and iron
  • Very cost-efficient

Recipe Idea: Heart Roast | The Paleo Mom

3. Liver

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Photo courtesy of The Domestic Man


As the most consumed organ meat in the U.S., liver proves to be one of the most concentrated, natural sources of vitamin A. (5Beef liver is additionally a great source in iron, copper, folic acid, cholesterol, and offers an “anti-fatigue” element when consumed as well—making it a favorite meal among athletes. (6)  However, as the filter organ of the animal, it’s important to make sure your beef liver is clean.

You can create a beef liver pate, turn it into meatballs, or stick with the traditional liver and onions!

Big Benefits:

  • Very high in vitamin A (retinol)
  • Keeps you alert

Recipe Idea: Beef Liver with Fig Bacon and Caramelized Onion Compote | The Healthy Foodie

4. Brain

Beef brain is brain food for lack of better words! It comes with a punch of protein and healthy fat (Omega-3 fatty acids to be exact), which keeps you fuller longer, meaning less time fixating on food and more on your tasks at hand. Not to mention that this protein also helps to maintain healthy muscles and a properly functioning immune system (7).  It is also rich in copper and selenium; this means more energy and more help for your immune system. (8)

Beef brain can easily be fried, used in curry dishes, with scrambled eggs, or made in a traditional Persian dish called Maghz that includes beef brain, cider vinegar, oil, chili pepper, turmeric, and lime!

Big Benefits:

  • Loaded with protein and Omega-3 fatty acids
  • Keeps you full
  • Maintains healthy muscles and immune system

Recipe Idea: Mozgy | Almost Bananas

5. Kidneys

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Kidneys have a great offering of foliate iron, zinc, copper, and selenium (9).  Kidneys are also a great source of protein -- perfect for a post-workout meal. (10)  Note, like beef liver, make sure to check that your buying your meat from a safe, trusted source.

Beef kidneys are tasty when sautéed, simmered in a hearty stew, or baked in kidney pot pies.

Big Benefits:

  • Rich in folate, zinc, copper, and selenium
  • Amazing source of protein

Recipe Idea: Beef Kidney in Red Wine Sauce | Jenni Gabriela

6. Sweetbreads

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Photo courtesy of The Domestic Man


Sweetbreads are harvested from cows and consist of both the pancreas and gullet of the animal.  Sweetbread provides all the amino acids you need to repair your body tissues, and it boasts a large 25 grams of protein per four ounces. (12)

Grill these delicious morsels on skewers, fry them up Southern style, or pair them with bacon.

Big Benefits:

  • packed with amino acids and protein
  • Repairs body tissues

Recipe Ideas:

7. Tripe

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Photo courtesy of The Domestic Man


Although tripe requires at least 12 hours of slow cooking time for most dishes, it’s low in calories (about 80 calories per serving), high in protein, and low in fat. Mineral-wise it offers rich amounts of selenium, B-12, and zinc. (13)

Tripe adds an amazing texture to stews and soups, easily soaking up the flavors of the broth it’s cooked it.

Big Benefits:

  • Low in calories
  • High in protein
  • Minimal amounts of fat
  • Rich in selenium, B-12, and zinc

Recipe Ideas:

If you loved this article, you might also enjoy PaleoHacks' Four Amazing Ways to Season Steak guest post.

For more delicious organ meat recipe ideas, visit US Wellness Meats' Offal That’s Not Awful Pinterest board.

Topics: Grass-fed Beef, Recipes, Paleo, Product Information, US Wellness Meats