Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, nutrient-dense cut of New Zealand beef liver, boiled to a firm yet tender texture. It has a rich, mineral-forward flavor with a mild sweetness and a slightly metallic finish. Nutritionally, it's a protein powerhouse with a very low fat content.
Calorie split: 62% protein · 10% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory flavor that serves as a potent flavor base in dishes. It's also cherished as a traditional, affordable superfood in many cultures for its unparalleled nutrient density.
⚠️ Watch-outs & how to enjoy it better
Its strong, distinctive taste and mineral notes can be off-putting to some. Those monitoring Vitamin A intake (e.g., pregnant individuals) should consume it in moderation due to its very high retinol content. Tip: Pair with acidic components like lemon juice or vinegar-based sauces to balance the richness.
Key benefits
- Exceptionally high in bioavailable iron (heme iron)
- One of the richest natural sources of Vitamin B12
- Provides a significant amount of Vitamin A (retinol)
- Contains high-quality, complete protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Beef liver is so rich in Vitamin A that a single 100g serving can provide over 300% of the recommended daily intake, making it one of the most concentrated food sources on the planet.
Full nutrition (USDA data · scales with serving)
| Water | 66.4 g |
| Energy | 150 kcal |
| Energy | 629 kj |
| Protein | 23.3 g |
| Total lipid (fat) | 4.7 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 7.2 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 397 mg |
| Potassium, K | 336 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 5.7 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 3.0 mg |
| Niacin | 13.8 mg |
| Pantothenic acid | 9.8 mg |
| Vitamin B-6 | 0.45 mg |
| Vitamin B-12 | 96.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21014 ug |
| Retinol | 21014 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 70046 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.39 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 0.90 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.53 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.47 g |
| MUFA 18:1 c | 0.39 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:2 n-6 c,c | 0.14 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.10 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.09 g |
| PUFA 20:4 | 0.18 g |
| PUFA 20:4 n-6 | 0.18 g |
| PUFA 20:5 n-3 (EPA) | 0.10 g |
| PUFA 22:5 n-3 (DPA) | 0.13 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Fatty acids, total trans | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.09 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.07 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 243 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.84 g |
| Isoleucine | 0.97 g |
| Leucine | 1.8 g |
| Lysine | 1.8 g |
| Methionine | 0.77 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.78 g |
| Valine | 1.0 g |
| Arginine | 1.5 g |
| Histidine | 0.84 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.3 g |
| Proline | 0.75 g |
| Serine | 0.82 g |
FAQ
How does the taste compare to other organ meats?
Compared to milder organs like heart, beef liver has a much more pronounced, mineral-rich, and slightly bitter flavor. It's less gamey than kidney but more intense than sweetbreads.
Is it safe to eat every day?
While incredibly nutritious, its extremely high Vitamin A content means daily consumption is not recommended for most adults. Eating it 1-2 times per week is a safe and beneficial frequency for most people.
How can I reduce the strong 'livery' taste?
Soaking in milk or lemon water for 1-2 hours before cooking helps mellow the flavor. Also, cooking it quickly over high heat (sautéing) rather than boiling can produce a milder result.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.50 kcal/g · 62% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.