Beef, variety meats and by-products, liver, cooked, pan-fried
Whole food · Beef Products
Photo: Wikipedia
Pan-fried beef liver is a nutrient-dense organ meat with a rich, mineral-forward flavor and a tender, slightly grainy texture when cooked quickly. It is exceptionally high in protein and a powerhouse of essential micronutrients, particularly vitamin B12 and iron. The cooking method adds a savory, caramelized crust that balances its inherent earthiness.
Calorie split: 63% protein · 12% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, umami-rich flavor and satisfying, tender texture when pan-fried to a golden crust. It's a cultural staple in many cuisines, valued as an affordable, incredibly nutritious powerhouse that can be prepared quickly for a hearty meal.
⚠️ Watch-outs & how to enjoy it better
Its strong, mineral-heavy taste and distinct aroma can be off-putting to some, and it is very high in preformed vitamin A, which can be toxic in excessive amounts. To mitigate this, practice strict portion control (e.g., 118g serving) and avoid consuming it daily; pair it with vitamin C-rich foods like bell peppers or broccoli to enhance iron absorption and balance the meal.
Key benefits
- Exceptionally high in vitamin B12, crucial for nerve function and red blood cell formation.
- One of the richest natural sources of highly bioavailable heme iron, combating iron deficiency.
- Provides a complete, high-quality protein source with all essential amino acids.
- Contains significant amounts of vitamin A (as retinol), essential for vision and immune health.
- Good source of folate, important for cell growth and metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single 100g serving of cooked beef liver provides over 3,000% of the recommended daily intake for vitamin B12, making it one of the most concentrated natural sources of this nutrient on the planet.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 175 kcal |
| Energy | 734 kj |
| Protein | 26.5 g |
| Total lipid (fat) | 4.7 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 6.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 485 mg |
| Potassium, K | 351 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 14.6 mg |
| Manganese, Mn | 0.36 mg |
| Selenium, Se | 32.8 ug |
| Fluoride, F | 5.0 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 3.4 mg |
| Niacin | 17.5 mg |
| Pantothenic acid | 6.9 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 260 ug |
| Folic acid | 0.00 ug |
| Folate, food | 260 ug |
| Folate, DFE | 260 ug |
| Choline, total | 418 mg |
| Betaine | 6.3 mg |
| Vitamin B-12 | 83.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7744 ug |
| Retinol | 7728 ug |
| Carotene, beta | 182 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 21.0 ug |
| Vitamin A, IU | 26088 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.06 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 49.0 iu |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin D3 (cholecalciferol) | 1.2 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 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 | 0.04 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.72 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 0.99 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:2 n-6 c,c | 0.62 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.31 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.34 g |
| Cholesterol | 381 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.4 g |
| Lysine | 2.0 g |
| Methionine | 0.69 g |
| Cystine | 0.48 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.0 g |
| Valine | 1.6 g |
| Arginine | 1.6 g |
| Histidine | 0.80 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.05 g |
FAQ
Is pan-fried beef liver healthy?
Yes, it is exceptionally nutrient-dense, providing massive amounts of B12, iron, and vitamin A. However, due to its high vitamin A content, it should be consumed in moderation, not daily, to avoid potential toxicity.
How do I reduce the strong taste of liver?
Soaking it in milk or buttermilk for 1-2 hours before cooking can mellow its flavor. Cooking it quickly over high heat to create a caramelized crust also helps, as does pairing it with strong flavors like onions, garlic, or a tangy sauce.
What is the best way to cook beef liver to avoid a tough texture?
The key is high heat and short cooking time. Pan-fry thin slices for just 2-3 minutes per side until browned but still slightly pink in the center. Overcooking is the primary cause of a tough, rubbery texture.
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 1.75 kcal/g · 61% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.