Beef Liver
The most nutrient-dense meat there is — extreme in vitamin A, B12 and copper.
Nutrition per 100 g
Standardised to 100 g of beef liver, cooked for fair comparison. Typical serving: 100 g cooked — 175 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 175 kcal | 175 kcal | 100 kcal |
| Protein | 26.5 g | 26.5 g | 15.1 g |
| Carbohydrate | 3.9 g | 3.9 g | 2.2 g |
| Fat | 4.9 g | 4.9 g | 2.8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of beef liver, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 9442 µg | 9442 µg | 1049% |
| Vitamin C | 1.9 mg | 1.9 mg | 2% |
| Vitamin D | 1.2 µg | 1.2 µg | 6% |
| Vitamin E | 0.51 mg | 0.51 mg | 3% |
| Vitamin K | 3.3 µg | 3.3 µg | 3% |
| Thiamin | 0.19 mg | 0.19 mg | 16% |
| Riboflavin | 3.4 mg | 3.4 mg | 262% |
| Niacin | 17.5 mg | 17.5 mg | 109% |
| Vitamin B6 | 1 mg | 1 mg | 59% |
| Folate | 253 µg | 253 µg | 63% |
| Vitamin B12 | 70.6 µg | 70.6 µg | 2942% |
| Pantothenic acid | 7.1 mg | 7.1 mg | 142% |
| Choline | 426 mg | 426 mg | 77% |
| Minerals | |||
| Calcium | 6 mg | 6 mg | <1% |
| Iron | 6.5 mg | 6.5 mg | 36% |
| Magnesium | 21 mg | 21 mg | 5% |
| Phosphorus | 497 mg | 497 mg | 40% |
| Potassium | 352 mg | 352 mg | 7% |
| Sodium | 79 mg | 79 mg | 3% |
| Zinc | 5.3 mg | 5.3 mg | 48% |
| Selenium | 36.1 µg | 36.1 µg | 66% |
| Copper | 14.3 mg | 14.3 mg | 1589% |
| Manganese | 0.36 mg | 0.36 mg | 16% |
Source: USDA FoodData Central — Beef, variety meats and by-products, liver, cooked, braised
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat beef liver?
- A single portion supplies many times the daily B12 and vitamin A.
- Highly absorbable haem iron.
- One of the cheapest cuts in the butcher's counter.
How to include it
- Soak in milk for 30 minutes to soften the flavour.
- Fry fast with onions, leaving it slightly pink inside.
- Blend into a pâté with butter and thyme.
Things to consider
- Pregnant women are advised to avoid liver because of the vitamin A content.
- Because of the vitamin A load, once a week is a sensible maximum for anyone.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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Sirloin and similar lean cuts: 29 g protein per 100 g with highly absorbable iron and zinc.
- kcal
- 183
- protein
- 29 g
- fibre
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per 100 g · Typical serving: 100 g cooked sirloin
Oysters
The single richest common food source of zinc, and unusually high in B12 and copper.
- kcal
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- fibre
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Eggs
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- kcal
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- fibre
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