Liver, beef
Common food
Photo: Wikipedia
Beef liver is a nutrient-dense organ meat with a distinct, mineral-rich flavor and a tender, slightly grainy texture when cooked properly. It is an exceptional source of preformed vitamin A (retinol), providing over 3,000% of the Daily Value in just a 100g serving. Its high-quality protein content is complemented by significant amounts of B vitamins, particularly B12, and essential minerals like iron and copper.
Calorie split: 63% protein · 12% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love beef liver for its intensely savory, umami-rich flavor that forms the backbone of classic dishes like pâté and liver and onions. Its remarkable nutrient density makes it a prized food in many traditional cuisines and for those focused on whole-food nutrition.
⚠️ Watch-outs & how to enjoy it better
The strong, distinctive flavor and mineral taste can be off-putting to some, and its high vitamin A content means excessive consumption should be avoided, particularly during pregnancy. To mitigate the strong taste, slice thinly, soak in milk or buttermilk for 1-2 hours before cooking, and pair with caramelized onions, bacon, or a tangy sauce. Always cook to a safe internal temperature but avoid overcooking to prevent toughness.
Key benefits
- Exceptionally high in preformed vitamin A (retinol) for vision and immune function.
- One of the best dietary sources of vitamin B12, crucial for nerve function and red blood cell formation.
- Provides highly bioavailable heme iron, which is more easily absorbed than plant-based iron.
- Rich in high-quality complete protein, essential for muscle repair and enzyme production.
- Contains significant amounts of copper and folate, supporting energy metabolism and cell division.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single 100g serving of beef liver contains more than the entire recommended daily intake of vitamin B12 for an adult, a nutrient almost exclusively found in animal products.
Full nutrition (USDA data · scales with serving)
| Water | 61.5 g |
| Energy | 174 kcal |
| Protein | 26.3 g |
| Total lipid (fat) | 4.6 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 6.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 481 mg |
| Potassium, K | 348 mg |
| Sodium, Na | 384 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 14.5 mg |
| Selenium, Se | 32.5 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 3.4 mg |
| Niacin | 17.3 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 258 ug |
| Folic acid | 0.00 ug |
| Folate, food | 258 ug |
| Folate, DFE | 258 ug |
| Choline, total | 415 mg |
| Vitamin B-12 | 82.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7683 ug |
| Retinol | 7667 ug |
| Carotene, beta | 181 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 21.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 3.9 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 16:0 | 0.72 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 0.98 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 18:3 | 0.04 g |
| PUFA 18:4 | 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 |
| Cholesterol | 378 mg |
Amino acid profile (per 100g)
Estimated from Lamb, variety meats and by-products, liver, raw — USDA does not publish this profile for Liver.
| Tryptophan | 0.24 g |
| Threonine | 0.88 g |
| Isoleucine | 0.88 g |
| Leucine | 1.7 g |
| Lysine | 1.1 g |
| Methionine | 0.44 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.73 g |
| Valine | 1.1 g |
| Arginine | 1.1 g |
| Histidine | 0.48 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.98 g |
| Proline | 0.97 g |
| Serine | 0.88 g |
FAQ
How do I cook beef liver to make it tender?
The key is a quick, high-heat cook. Pat the liver dry, season, and sear in a very hot skillet with fat (like butter or bacon grease) for just 1-3 minutes per side, depending on thickness. It should be browned on the outside but still slightly pink in the center. Overcooking makes it tough and rubbery.
Is beef liver high in cholesterol?
Yes, a 100g serving contains about 396 mg of cholesterol. However, for most healthy individuals, dietary cholesterol has a smaller impact on blood cholesterol levels than saturated and trans fats. Those with specific health conditions should consult a doctor.
Can I eat beef liver every day?
While extremely nutritious, its very high vitamin A content (as retinol) means daily consumption is not recommended due to the risk of hypervitaminosis A (vitamin A toxicity). A serving once a week is a common and safe guideline for most adults.
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 1.74 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: 1.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.