Beef, variety meats and by-products, liver, raw
Whole food · Beef Products
Photo: Wikipedia
Beef liver is a nutrient-dense organ meat with a distinct, rich, and slightly mineral flavor, often described as iron-forward. Its texture is tender and smooth when cooked properly, but can become grainy if overcooked. It is exceptionally high in vitamin A, B12, and iron, making it one of the most nutrient-packed foods available.
Calorie split: 63% protein · 12% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory flavor that forms the base of classic dishes like pâté and liver and onions. It is also valued as a traditional, affordable way to consume a powerhouse of nutrients in a single serving.
⚠️ Watch-outs & how to enjoy it better
The strong, distinct taste and texture can be off-putting to some, and its very high vitamin A content means excessive consumption can lead to toxicity (hypervitaminosis A). To counteract this, practice portion control (e.g., a 3-4 oz serving once a week) and pair it with starchy vegetables like potatoes or sweet potatoes to balance the meal. Those on blood thinners like warfarin should consult a doctor due to its high vitamin K content.
Key benefits
- Exceptionally high in preformed vitamin A (retinol) for vision and immune health.
- One of the best natural sources of vitamin B12, crucial for nerve function.
- Provides highly bioavailable heme iron, more absorbable than plant-based iron.
- Rich in high-quality protein with all essential amino acids.
- Contains significant amounts of folate, copper, and riboflavin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single 100g serving of beef liver contains over 3,000% of the daily recommended value for vitamin B12, making it one of the most concentrated food sources on the planet.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 135 kcal |
| Energy | 564 kj |
| Protein | 20.4 g |
| Total lipid (fat) | 3.6 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 3.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 387 mg |
| Potassium, K | 313 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 9.8 mg |
| Manganese, Mn | 0.31 mg |
| Selenium, Se | 39.7 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 2.8 mg |
| Niacin | 13.2 mg |
| Pantothenic acid | 7.2 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 290 ug |
| Folic acid | 0.00 ug |
| Folate, food | 290 ug |
| Folate, DFE | 290 ug |
| Choline, total | 333 mg |
| Betaine | 4.4 mg |
| Vitamin B-12 | 59.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4968 ug |
| Retinol | 4948 ug |
| Carotene, beta | 232 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Vitamin A, IU | 16898 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.07 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) | 3.1 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 | 1.2 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 | 0.01 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.31 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.86 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.48 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:2 n-6 c,c | 0.30 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.00 g |
| PUFA 20:4 | 0.14 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 | 0.17 g |
| Cholesterol | 275 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.87 g |
| Isoleucine | 0.97 g |
| Leucine | 1.9 g |
| Lysine | 1.6 g |
| Methionine | 0.54 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.81 g |
| Valine | 1.3 g |
| Arginine | 1.2 g |
| Histidine | 0.63 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 2.6 g |
| Glycine | 1.2 g |
| Proline | 0.96 g |
| Serine | 0.91 g |
| Hydroxyproline | 0.05 g |
FAQ
How often should I eat beef liver?
Due to its extremely high vitamin A content, a recommended portion (about 3-4 ounces or 85-113g) is typically consumed only once a week to avoid potential toxicity.
How do I remove the strong taste?
Soaking liver in milk or buttermilk for 1-2 hours before cooking can help mellow its strong, metallic flavor. Cooking it quickly over high heat with plenty of onions also complements its taste.
Is beef liver safe during pregnancy?
While highly nutritious, pregnant women are often advised to limit liver intake due to the risk of excessive vitamin A intake, which can be harmful to the developing fetus. Consult a healthcare provider for personalized advice.
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 1.35 kcal/g · 60% 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.