Organ meats on keto? The top 3 organ meats.

With keto gaining so much in popularity nowadays, more people are starting to eat more and more meat.

We were taught that red meat was bad and that cholesterol was the devil.

Now we know that this is not the case.

There is a new rising trend in the keto world, organ meats.

People who have been on keto for a while are now starting to eat organ meats. Are organ meats keto freindly? Yes.

I started to investigate what the fuss is all about when it comes to eating organ meats.

I thought that organ meats would be high in fat, but this is not the case.

The most common organs meats available in the United States are:

  • Heart
  • Kidney
  • Liver

There are more organs that can be consumed, but are harder to find. These inlcude:

  • Brain
  • Stomach and tripe
  • Sweetbreads

I will try to explain the benefits of each one so that you can have an idea on what to choose for your next menu item.

The heart.

The heart is going to contain around 115 calories for a 100 gram serving. About 18 grams of protein and 4 grams of fat and almost no carbs.

By eating heart you get an coenzyme called Q10. This is more commonly known as CO Q10.

What does this Q10 do? It takes energy from the fat, carbohydrates and proteins that we consume and deliver it trough what is called the electron transport chain to create energy.

The heart uses a lot of this COQ10. By consuming heart meat or a Co Q10 supplement, the heart will work more effeciently.

CO Q10 also help with ATP (energy). ATP is a complex organic chemical that provides energy to drive many processes in linving cells like muscle contraction,  nerve impulse propagation and chemical synthesis.

So the heart has almost no macro nutrient value.

The heart is also the least nutricious when it comes to these 3 organs.

You can buy this supplement here, if you don’t have the heart to eat heart, get it?!


Considered the second best out of all these 3 are the kidneys.

Kidney is not super popular. Just look at it!!!!

Kidney has powerfull benefits when it comes down to water soluble vatimins of B12 and B2.

So why not just buy B12 and B2 supplements? Kidey does have a weird texture and the taste may not be for everyone.

There is however a huge difference when it comes to eating true legetimate food sources or getting it from even the highest quality supplements on the planet. Bioavailable true water soluble for of B12 is very important on the keto diet.

When you are on keto you lose water fast. With the loss of water comes loss of minerals and water soluble vitamins.

Vitamin B12 is critical for making red blood cells. Red blood cells deliver oxigen and energy and are very important to any diet.

Most importantly, red blood cells allow the building of the outher layer of a nerve ( Meylin sheath). This allows the signaling of the nerves to occur.

I have expercienced a weird feeling when I workout. This is caused by losing minerals and vitamins due to the keto diet. When you lose the minerals and vitamins and do not replace them quickly, your nervous system will not function properlly. This can be avoided by consuming vitamin B12.

Vitamin B12 is also very important for producing insulin. Eventhough you are not using much insulin on the keto diet, you still have to take care of it.

So if you are feeling a little out of wack even when you are on a very strict keto diet, and you are confused if you are eating hidden carbs? Try eating some kidey and see if that helpes take those weird feelings away.

A supplement to consider if you can’t find or don’t want to eat kidney. I would not blame you.

The liver.

Liver os the most common organ meat to get your hands on and also the most nutrient dense out of the two mentioned above.

I do have to warn you that liver can contain carbohydrates. As you may or may not know that the liver holds carbohydrates (glycogen). It is not that liver is going to contain tons of carbohydrates, but you still have to watch what you eat the rest of the day in terms of your carb count.

A safe assumption would be 10 grams of carbs for a 200 gram liver serving.

You can get chicken, turkey and beef liver.

Grass fedd beef liver has the following nutrients:

  • B12
  • Iron
  • Vitamin A, E, D and K2
  • Zink
  • CO Q10
  • Folic Acid
  • Potassium
  • Copper
  • Vitamin C

The best out of these 3 is beef liver.  Beef liver has the highest amount of pre-formed version of vitamin A (Bioactive Retinol A).

Pre-fromed version of vitamin A (Bioactive Retinol A) means that is already formed and ready to use unlike a vitamin A supplement wich requires some assembly by the body to start utilizing it.

This Retinol alows your brain to creat new brain cells trough what is called: Neurogenesis and Neuroplasticity.

Ketones are the preffered fuel of the brain. By eating liver you get an extra boost because of the ceation of new brain cells.

Retinol A is also going to boost your eye sight, skin and complexion a ton. According to people who have eaten liver almost every week see a BIG difference in their skin and complaxion. Not a just little but a big difference.

My wife can not stand the sight or smell of liver. If you are like her there are supplements that can give you the same benefits that you would get by eating liver.

My wife does not like the taste of liver. If you are the same you can get the benefits from supplements. Just choose a quality one like this one.

Brain, stomache, tripe and sweetbreads?

These are also very nutricious in almost the same way than the heart, kindeys and liver.

Although I honestly don’t think that if I knew I was eating brain I would actually eat it. Some things just won’t go down.

But it does seem that these other organ meats have higher fat content than the others mentiones above.


I will be honest with you and say that I have only eaten beef liver and tripe in my life, non of the other organ meats.

The thing for me with organ meat is that you have to know how to cook it or, it will taste very nasty. You can’t really mess up a T-bone steak. Just throw some salt and put it on a grill.

Organ meats are very heavy on taste in my opinion, although I have never eaten heart and kidneys. I would probably pass on the kidneys and will try the heart.

By investegating what the benefits are of eating organs meats I will defenitely start to up my intake of beef liver.

I hope this has helped you in understanding the benefits of organ meats and check out other topics on my website for more information on the benefits of the keto diet.

Leave a question or concern in the comment section and I will get back to you.

Some other topics to consider:

Best oils and why to cook with. 

Is bacon bad for you? 

Is keto safe for seniors? 

Keto diet for cancer treatment. 




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