1 serving (100 grams) contains 129 calories, 16.7 grams of protein, 3.6 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
260.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 468.6 mg | 156% | |
| Sodium | 557.5 mg | 24% | |
| Total Carbohydrates | 14.1 g | 5% | |
| Dietary Fiber | 1.0 g | 3% | |
| Sugars | 3.6 g | ||
| protein | 33.7 g | 67% | |
| Vitamin D | 64.6 mcg | 322% | |
| Calcium | 24.2 mg | 1% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 559.5 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef liver
Beef liver is an organ meat derived from cattle and is a staple in many cuisines, particularly traditional European, Asian, and African cooking. It is known for its rich, earthy flavor and dense concentration of essential nutrients. Beef liver is considered one of the most nutrient-packed foods available, being high in protein, vitamins like A, B12, and folate, and minerals such as iron, zinc, and copper. A 100-gram serving provides roughly 27 grams of protein and is low in fat, with approximately 4 grams of fat per serving. This nutrient-dense food is often used in pâtés, stews, or simply pan-fried, showcasing its versatility in both gourmet and home cooking. While incredibly nutritious, it should be consumed in moderation due to its high vitamin A content to prevent toxicity.
Health Benefits
- Supports vision and immune function due to its high vitamin A content (317% of the Recommended Daily Intake per 100g).
- Promotes red blood cell production and combats anemia with rich iron and vitamin B12 content (6.2 mg iron and 59 mcg B12 per 100g).
- Enhances metabolism and DNA repair thanks to its folate (B9) content, providing 85 mcg per serving.
- Contributes to cellular health and energy production with abundant zinc (4 mg per 100g).
- Provides high-quality protein (27g per 100g) to support muscle repair and growth.
Dietary Considerations
Selection and Storage
Store fresh beef liver in the refrigerator and consume within 1 to 2 days of purchase. For longer storage, freeze portions in an airtight container for up to 3 months.
Common Questions About Beef liver Nutrition
Is beef liver high in protein?
Yes, beef liver is an excellent source of protein. A 3.5-ounce (100-gram) serving contains approximately 29 grams of protein, making it a nutrient-dense choice for those looking to increase their protein intake.
Can I eat beef liver on a keto diet?
Yes, beef liver is suitable for a keto diet as it is low in carbohydrates, with only about 3-4 grams of carbs per 3.5-ounce (100-gram) serving. It's also rich in healthy fats, which makes it an excellent choice for keto-friendly meals.
What are the health benefits and concerns of eating beef liver?
Beef liver is packed with essential nutrients like vitamin A, vitamin B12, riboflavin, and iron, which can support energy production, immunity, and overall health. However, it is very high in vitamin A, so consuming it in excess could lead to hypervitaminosis A. It's important to eat it in moderation and consider individual dietary needs or pre-existing health conditions.
How much beef liver should I eat per week?
Due to its high nutrient density, most experts recommend consuming beef liver around once a week, with portions of 3-4 ounces (85-113 grams). This helps you reap its benefits without exceeding recommended nutrient intake levels, especially for vitamin A.
How does beef liver compare to chicken liver in nutrition?
Beef liver is generally higher in iron and vitamin B12 compared to chicken liver, making it a better choice for addressing anemia or boosting energy levels. Chicken liver, however, has a milder flavor and contains slightly more folate. Both are nutrient-dense and can be alternated based on your preferences and nutritional goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Beef liver DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
