Revolutionize Your Diet with Organ Meats (Noble Origins Organ Guide)


Have you ever wondered how to harness organ meats' health benefits?

These nutrient-dense cuts often outshine regular muscle meats in terms of vitamins and minerals.

Consider this your go-to guide on everything "organ meat" – from understanding their nutritional profile to mastering cooking them.

By the end, you'll be equipped to seamlessly weave them into your meals, unlocking a treasure trove of health benefits.

Are you eager to uncover the secrets of this nutritional gem? Let's go!

Key Takeaways

  • Organ meats, or "offal," are nutrient-dense and rich in B12, folate, iron, and more.
  • They're protein powerhouses, promoting energy, brain function, and fullness.
  • While beneficial, be cautious of metal content, cholesterol, and specific concerns for pregnant women and gout patients.
  • Popular organ meats include liver (vitamins), kidney (omega-3s), heart (amino acids), brain (cholesterol), tongue (zinc, iron), and oxtail (collagen).

What are Organ Meats?

Organ meats, often called offal, are the edible internal organs of animals like cows, pigs, and chickens.

They are nature's multivitamin, offering a nutrient punch that standard muscle meats can't match.

From the vitamin-rich liver to the iron-packed tongue, organ meats have been a staple in global cuisines for their unparalleled nutrient density.

Not just any meat, organ meats have been celebrated for ages for their rich nutrient profile.

Loaded with essentials such as B12, folate, iron, and zinc (1), they're a must-consider whether you're a dedicated carnivore or simply aiming to boost your diet's nutritional value.


Different types of organ meats 

Organ meats offer a spectrum of flavors and health perks. Here's your guide to these nutritional powerhouses:

  • Liver: A nutrient dynamo, the liver is brimming with vitamin B12, folate, and iron. Whether beef, pork, or chicken liver, you're in for a treat. 
  • Heart: Bursting with amino acids and coenzyme Q10, the heart is a favorite in many dishes, often grilled or slow-cooked. 
  • Kidneys: Beyond their savory taste, kidneys are a goldmine of omega-3s, known for their anti-inflammatory properties. 
  • Tongue: Venture beyond its unique texture, and you'll find a source rich in zinc, iron, and B12 - perfect for those seeking a health boost. 
  • Brain: A delicacy in Western and TCM traditions, the brain is sought after for its cholesterol richness. Intestines: Beyond making tasty sausages, intestines are a culinary delight when cleaned right. 
  • Testicles: Often dubbed 'rocky mountain oysters,' these are a crispy treat when breaded and fried. 
  • Oxtail: A collagen-rich cut that enhances skin health and adds depth to stews. 
  • Sweetbreads: Far from actual bread, these glands can positively impact blood cholesterol and sugar levels. 
  • Tripe: A slow-cooked favorite, tripe offers a selenium boost, promoting bone and muscle wellness.

Embrace the diverse world of organ meats, and you'll expand your culinary horizons and supercharge your diet with unparalleled nutrition.

    What are the Health Benefits of Organ Meats?

    Dive into the world of organ meats, and you'll discover many health benefits that nourish your body and tantalize your taste buds.


    Organ meats are nutrient-rich

    Heralded as superfoods, organ meats are nutritionally superior to traditional muscle meats. 

    They're a nutritional powerhouse from vitamin B12 and folate to iron and zinc. 

    Take beef liver, for instance: it outshines even superfoods like kale in vitamin content.

    And choline is abundant in these delicacies for those keen on brain health. 

    Plus, they're a tasty and affordable alternative to pricier meat cuts. So, why not diversify your plate with nutrient-packed organ meats?

    Improved Iron Intake

    Beef liver, among other organ meats, is an iron giant. A 3.5-ounce serving delivers a staggering 1048% of the Daily Value (DV) for iron. (2)

    Essential for oxygen transport and energy production, iron from organ meats can combat fatigue and weakness.

    So, indulge in these iron-rich delights and keep your energy levels soaring.

    Organ meats retain muscle mass

    For those on a carnivore diet or simply aiming to maintain muscle, organ meats are a top pick.

    Rich in choline, they support muscle movement and contraction. (3)

    With their high content of essential nutrients like vitamin B12 and zinc, they're pivotal for muscle function.

    Regularly savoring organ meats ensures your muscles stay robust and healthy.

    Source of essential vitamins

    Organ meats, especially liver and kidney, are vitamin reservoirs.

    A mere 3.5-ounce serving of beef liver offers a whopping 1000% of the daily value of vitamin A, which is crucial for vision and immunity (4).

    They're also abundant in B vitamins, essential for energy, brain function, and blood health.

    Organ meats enhance satiety

    Seeking a meal that satisfies for hours? Organ meats are your answer.

    Their high protein content curbs hunger stabilizes blood sugar, and reduces cravings.

    Packed with vital nutrients, they're a surefire way to stay full and nourished.

    Embrace the world of organ meats and unlock flavors and health benefits that promise to transform your culinary and wellness journey.

    Popular Types of Organ Meats & Their Nutritional Content

    The liver, kidney, heart, brain, tongue, and oxtail are popular organ meats.

    Each type offers a unique nutritional profile packed with essential vitamins, minerals, and protein.

    Organ Meat

    Notable Nutrients


    Vitamin B12, Vitamin A, Copper


    Vitamin B12, Folate, Iron, Zinc, Choline


    Protein, Iron, Magnesium, Selenium, Zinc


    Fatty acids, Cholesterol, Choline, Vitamin B12, Folate


    Iron, B Vitamins, Selenium, Vitamin C, Omega-3 Fatty Acids


    Vitamin B12, Folate, Iron, Magnesium, Selenium, Zinc, Vitamins A, D, E, K


    Often hailed as the crown jewel of organ meats, the liver stands out for its unparalleled nutritional profile.

    A modest 3.5 ounces of cooked beef liver boasts a staggering 2,715% of the Daily Value (DV) for vitamin B12, essential for nerve function and DNA synthesis.

    It doesn't stop there; it offers a generous 1,048% of the DV for vision-boosting vitamin A.

    For those keen on maintaining connective tissues and supporting enzyme activity, the liver's copper content, at 1,588% of the DV, is a game-changer.


    For those passionate about meat or adhering to a carnivore diet, kidneys are a treasure trove of nutrients like vitamin B12, folate, iron, and zinc.

    Beyond these vitamins, kidneys shine as a rich source of choline, pivotal for brain and liver health.

    Embracing kidneys in your culinary adventures minimizes food waste and showers your body with essential nutrients.


    The heart, a muscular marvel, is a treat for your palate and health.

    It's a protein-rich source, ensuring your muscles get all the amino acids they crave.

    Additionally, it's laden with minerals like iron, magnesium, selenium, and zinc, vital for a robust immune system and overall health.


    The brain, a delicacy that intrigues many, is a reservoir of essential fatty acids and cholesterol, both vital for cognitive function.

    It's also abundant in choline, indispensable for muscle health and neurotransmitter production.

    And for those seeking an energy boost, its B12 and folate content is noteworthy.


    The tongue, a celebrated organ meat, is more than a flavorful treat.

    It's a nutritional dynamo, rich in iron, B vitamins, selenium, and even a surprising dose of vitamin C.

    Plus, its omega-3 fatty acids are a boon for brain health.


    Oxtail, a favorite among meat fans, is a flavor and nutrient bonanza. It's teeming with vitamins like B12 folate and minerals such as iron, magnesium, and selenium.

    And for those seeking a dose of fat-soluble vitamins, oxtail delivers vitamins A, D, E, and K.

    Its iron content ensures your blood cells thrive, and its protein richness keeps you satiated.

    Guide to Buying and Preparing Organ Meats

    Find high-quality organ meats and learn how to cook them for optimal health benefits. Take advantage of these nutrient-rich delicacies that can take your carnivore diet to the next level.

    Where to find premium organ meats?

    For the discerning carnivore, finding the best organ meats is paramount. 

    Begin your quest at local farms and trusted butcher shops. 

    These places often offer organ meats from animals raised with care and ethics.

    For those seeking a wider variety of unique options like brain or tongue, specialty meat markets, and online vendors are your go-to. 

    They provide a vast selection, ensuring you always have access to fresh, nutrient-packed organ meats that support your health journey.

    How to cook organ meats

    Unlocking the full potential of organ meats lies in the art of cooking. 

    The goal? 

    Preserve their rich nutrient profile while tantalizing your taste buds.

    Remember that less is more for staples like liver, heart, and kidney. 

    Overcooking can rob them of their tenderness and vital nutrients. A little marinade can go a long way in enhancing their texture and flavor.

    For a delectable liver dish, pan-sear it with aromatic onions and garlic. This offers a feast for your senses and a rich dose of iron and vitamin B12. 

    Are you feeling adventurous? 

    Blend chopped liver into your favorite ground meat dishes, burgers, or meatballs.

    Hearts, with their natural tenderness, shine when grilled or roasted. As for kidneys, a little prep goes a long way. 

    Trim any excess fat or membranes, and let herbs and spices elevate their distinct taste.

    Patience is vital for the more time-intensive organs like the brain, tongue, and oxtail. 

    Slow-cooked stews or braised dishes are your best bet, ensuring every bite is a celebration of flavor and nutrition.

    Organ Meat Recipe Ideas & Tips

    Organ meats may seem intimidating initially, but they can be incredibly delicious and versatile when appropriately prepared.

    Here are some recipes and tips to help you incorporate organ meats into your diet:

    Liver Pâté

    Liver Pâté is a classic delicacy that combines the rich flavors of liver with aromatic herbs and spices. 

    This creamy spread is perfect for those looking to enjoy the nutritional benefits of liver in a palatable form.


    • 1 lb of liver (chicken or beef), cleaned and sliced
    • 1/2 cup of unsalted butter
    • 1 onion, finely chopped
    • 3 cloves of garlic, minced
    • 1/4 cup of fresh herbs (parsley, thyme, or rosemary)
    • Salt and pepper to taste
    • 2 tablespoons of brandy or cognac (optional)


    1. Melt half the butter in a skillet and sauté the onions and garlic until translucent.
    2. Add the liver slices and cook until browned but still slightly pink in the center.
    3. Transfer the liver mixture to a food processor, adding butter, herbs, salt, pepper, and brandy.
    4. Blend until smooth and creamy.
    5. Transfer to a serving dish and refrigerate for at least 2 hours before serving.

    Serve your Liver Pâté on toasted bread or crackers for a luxurious treat that's both flavorful and nutrient-rich.

    Grilled Heart Skewers 

    Grilled Heart Skewers are a testament to the versatility and deliciousness of organ meats.

    Marinated to perfection and grilled to a tender finish, these skewers are a carnivore's delight.


    • 1 lb of beef or lamb heart, cleaned and cut into 1-inch cubes
    • 3 cloves of garlic, minced
    • Juice of 1 lemon
    • 1/4 cup of olive oil
    • Fresh herbs (rosemary, thyme, or oregano)
    • Salt and pepper to taste


    1. Combine garlic, lemon juice, olive oil, herbs, salt, and pepper in a bowl to create the marinade.
    2. Add the heart cubes, ensuring they're well-coated. Marinate for at least 2 hours or overnight for best results.
    3. Thread the marinated heart cubes onto skewers.
    4. Grill on medium heat, turning occasionally, until the heart is cooked to your desired level of doneness.

    Serve your Grilled Heart Skewers with a side salad or grilled vegetables for a hearty meal that's bursting with flavor.

    Kidney Stir-Fry

    Kidney Stir-Fry is a delightful way to introduce organ meats into your diet. 

    This dish is nutritious and tantalizing, paired with fresh vegetables and aromatic spices.


    • 1 lb of beef or lamb kidneys, cleaned and sliced
    • 1 onion, sliced
    • 3 cloves of garlic, minced
    • 1 bell pepper, sliced
    • 1 carrot, julienned
    • 2 tablespoons of soy sauce
    • 1 tablespoon of sesame oil
    • Salt and pepper to taste


    1. Heat the sesame oil in a wok or large skillet and sauté the onions and garlic until fragrant.
    2. Add the kidney slices and cook until browned.
    3. Toss in the bell pepper and carrot, stirring frequently.
    4. Drizzle with soy sauce and season with salt and pepper.
    5. Cook until vegetables are tender and the kidneys are fully cooked.

    Serve your Kidney Stir-Fry over steamed rice or noodles for a wholesome meal rich in essential nutrients.

    Braised Tongue Tacos 

    Braised Tongue Tacos offer a unique twist to the traditional taco.

    Slow-cooked to perfection, the tongue becomes incredibly tender and flavorful, making for an unforgettable meal.


    • 1 beef tongue, cleaned
    • 4 cups of beef broth
    • 1 onion, chopped
    • 3 cloves of garlic, minced
    • 2 bay leaves
    • Salt and pepper to taste
    • Tortillas, salsa, avocado, and cilantro for serving


    1. Combine the tongue, broth, onion, garlic, bay leaves, salt, and pepper in a large pot.
    2. Bring to a boil, then reduce heat and simmer for 3-4 hours until the tongue is tender.
    3. Remove the tongue and let it cool. Peel off the outer skin and shred the meat.
    4. Serve the shredded tongue on warm tortillas, topped with salsa, avocado, and cilantro.

    Enjoy your Braised Tongue Tacos with lime wedges and a cold beverage for a truly authentic culinary experience.

    Brain Omelette 

    The Brain Omelette is a dish for the adventurous eater. Rich in essential fatty acids, this breakfast delicacy is nourishing and delectable.


    • 1 cow or lamb brain, cleaned and diced
    • 4 eggs, beaten
    • 1 onion, finely chopped
    • 1/2 cup of mushrooms, sliced
    • Salt and pepper to taste
    • 2 tablespoons of butter or oil for cooking


    1. In a skillet, melt the butter, heat the oil, and sauté the onions and mushrooms until softened.
    2. Add the diced brain and cook until lightly browned.
    3. Pour in the beaten eggs, season with salt and pepper, and cook until set.
    4. Flip the omelet carefully and cook the other side until golden brown.

    Serve your Brain Omelette with toast or a side salad for a hearty and nutrient-packed breakfast.

    Slow-Cooked Oxtail Stew

    Slow-Cooked Oxtail Stew is comfort food at its best. Rich, hearty, and flavorful, this dish is perfect for cold evenings or when you need a little culinary pampering.


    • 1 lb of oxtail, cleaned
    • 4 cups of beef broth
    • 1 onion, chopped
    • 3 cloves of garlic, minced
    • 2 carrots, chopped
    • 2 potatoes, diced
    • 1 bay leaf
    • Salt and pepper to taste


    1. In a large pot, brown the oxtail pieces on all sides.
    2. Add the onions and garlic and sauté until fragrant.
    3. Pour in the beef broth, followed by the carrots, potatoes, bay leaf, salt, and pepper.
    4. Bring to a boil, then reduce heat and let it simmer for 3-4 hours until the meat is tender and falling off the bone.

    Serve your Slow-Cooked Oxtail Stew with crusty bread or over rice for a meal that warms the soul and satisfies the palate.

    Alternatives for Those Who Don't Like Organ Meats: Organ Meat Supplements

    If you're not a fan of the taste or texture of organ meats, don't fret - there are still ways to enjoy the benefits they offer.

    Organ meat supplements come in various forms, such as capsules and powders. 

    They are tasteless and easy to swallow, making them a breeze to incorporate into your daily routine. 

    These supplements are specifically formulated to contain all the essential nutrients in organ meats. They provide concentrated doses of vitamins, minerals, and other beneficial compounds.

    By taking organ meat supplements regularly, you can experience various health benefits, including improved immune function, increased energy levels, and enhanced overall well-being.

    Noble Organs Complex offers a pure, freeze-dried powder blend for those looking for a hassle-free way to incorporate organ meats into their diet. 

    This product contains New Zealand-sourced grass-fed Beef liver, heart, kidney, pancreas, and spleen. 

    It's 100% pure beef nutrition in a concentrated, easy-to-use form. You can effortlessly add it to smoothies, shakes, and recipes. 

    Discover the Noble Organs Complex and its benefits here.

    And if you're seeking a protein boost along with the benefits of organ meats? 

    Noble's Nose-To-Tail Protein is an animal-sourced protein mix featuring 21g beef isolate protein, organs complex, collagen, & colostrum. 

    It's a perfect blend for those wanting to get daily nose-to-tail nutrition. 

    With flavors like vanilla and chocolate, it's a delicious way to get your daily dose of whole-food nutrition. 

    Check out Noble Nose-To-Tail Protein here and reap the rewards.

    So, if eating organ meats doesn't appeal to you, but you still want to harness their benefits for your health, consider incorporating these high-quality organ meat supplements from Noble into your daily routine.

    Conclusion: The Role of Organ Meats in a Balanced Diet

    Embracing organ meats in your diet is more than just a culinary adventure; it's a journey towards optimal health. 

    These nutrient-dense powerhouses elevate the flavors on your plate and enrich your body with essential vitamins and minerals. 

    While there are specific considerations to remember, the overwhelming benefits of organ meats make them an indispensable part of a well-rounded diet.

    Are you feeling inspired to take the next step in your health journey? 

    Embrace the world of organ meats confidently, knowing you're making a choice that resonates with your palate and well-being.

    And if you're looking for the finest quality organ meat products and supplements, Noble Origins has got you covered. 

    Their curated collection offers the best organ meat nutrition, ensuring you get the most out of every bite or sip. 

    Explore the Noble Shop now and embark on a transformative health journey.

    Remember, every meal is an opportunity to nourish your body. 

    So, why not make the most of it? 

    With organ meats, you're not just eating; you're thriving.


    Why should I eat organ meats?

    Organ meats are nutritional powerhouses, offering essential vitamins, minerals, and amino acids, often in higher concentrations than muscle meats.

    Which organ meat is the most nutritious?

    The liver stands out as "nature’s multivitamin," packed with vitamins A, B, and iron. However, other organs like the heart and kidneys also offer unique health benefits.

    How do organ meats benefit health?

    They enhance iron absorption, control appetite, support muscle retention, and provide vital nutrients like choline, especially beneficial for brain health.

    Are organ meats high in cholesterol?

    While organ meats contain cholesterol, their impact on heart health varies among individuals. Moderation and consultation with healthcare professionals are advised.

    Any tips for first-time organ meat eaters?

    Start with milder options like tongue or heart. Mixing with familiar meats in dishes can ease the introduction, offering both flavor and health benefits.


    Related Studies
        1. A study from PubMed states that organ meats are packed with essential nutrients like vitamin B12, folate, iron, magnesium, selenium, and zinc.
        2. A study from PubMed states that consuming organ meats can lead to improved iron intake, with beef liver providing a whopping 1048% of the Daily Value (DV) in just a 3.5-ounce portion.
        3. A study from WebMD states that organ meats, like liver, are rich sources of choline, essential for maintaining muscle health.
        4. An article from TodaysDietitian states that organ meats, such as liver and kidney, are rich in protein and essential vitamins. Beef liver provides over 1000% of the daily value for vitamin A.
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