Beef Liver Nutrition Facts: Complete Guide to This Nutrient-Dense Food

Beef liver stands out as one of nature’s most nutrient-dense foods, packed with essential vitamins, minerals, and high-quality protein. Despite its impressive nutritional profile, many people remain unfamiliar with the specific benefits this organ meat offers.

Understanding beef liver nutrition facts can help you make informed decisions about incorporating this powerhouse food into your diet. This comprehensive guide explores everything you need to know about liver nutrition, from its macronutrient content to its potential health benefits and considerations.

Beef Liver Nutrition Facts: The Complete Breakdown

Beef liver delivers an exceptional nutritional punch in a relatively small serving. A 3.5-ounce (100-gram) portion of cooked beef liver contains:

• Calories: 175-191 calories
• Protein: 27-29 grams
• Fat: 4-5 grams
• Carbohydrates: 5-6 grams
• Cholesterol: Approximately 389 milligrams

This macronutrient composition makes beef liver an excellent choice for those seeking high-protein, low-fat food options. The relatively low calorie count combined with substantial protein content supports various dietary goals, from weight management to muscle building.

Vitamin Content in Beef Liver: An Exceptional Source

The vitamin profile of beef liver truly sets it apart from other foods. Here’s what makes liver nutrition so remarkable:

Vitamin B12

Beef liver contains an extraordinary amount of vitamin B12, providing approximately 3,000% of the daily value in just one serving. This essential vitamin plays crucial roles in red blood cell formation, neurological function, and DNA synthesis. For individuals following restrictive diets or those at risk of B12 deficiency, beef liver offers an unparalleled natural source.

Vitamin A (Retinol)

With over 16,000 international units (IU) per serving, beef liver provides roughly 300-400% of the daily recommended intake of vitamin A. This preformed vitamin A supports vision health, immune system function, cellular communication, and reproductive health. The retinol form found in liver is readily absorbed and utilized by the body.

Riboflavin (Vitamin B2)

Beef liver delivers approximately 260% of the daily value for riboflavin. This B vitamin facilitates energy production by helping convert food into usable energy. It also supports cellular function, growth, and development while acting as an antioxidant.

Folate (Vitamin B9)

Each serving provides about 60-65% of the daily folate requirement. This essential nutrient is particularly important for DNA synthesis, cell division, and proper fetal development during pregnancy. The natural folate in beef liver is highly bioavailable.

Other B Vitamins

Beef liver also contains significant amounts of niacin (B3), pantothenic acid (B5), and vitamin B6, making it a complete B-complex powerhouse that supports energy metabolism and nervous system health.

Mineral Content: Iron, Copper, and More

The mineral profile of beef liver is equally impressive, offering several nutrients that many people struggle to obtain in adequate amounts:

Iron

Beef liver provides approximately 6-7 milligrams of iron per serving, representing about 35-40% of the daily value. Importantly, this iron exists in the heme form, which the human body absorbs much more efficiently than non-heme iron found in plant sources. This makes liver an excellent food for preventing or addressing iron deficiency anemia.

Copper

One of the most remarkable aspects of beef liver nutrition is its copper content—roughly 14-16 milligrams per serving, which exceeds 1,500% of the daily value. Copper is essential for iron metabolism, energy production, connective tissue formation, and proper nervous system function.

Selenium

Beef liver contains about 40 micrograms of selenium per serving, providing approximately 70% of the daily requirement. This trace mineral functions as a powerful antioxidant and supports thyroid hormone metabolism and immune function.

Zinc

With roughly 4-5 milligrams per serving, beef liver provides about 35-45% of the daily zinc requirement. Zinc supports immune function, wound healing, protein synthesis, and DNA formation.

Phosphorus

Each serving contains approximately 380-400 milligrams of phosphorus, representing about 30-40% of daily needs. This mineral is crucial for bone health, energy production, and cellular function.

Protein Quality in Beef Liver

The protein in beef liver is considered complete, containing all nine essential amino acids that the body cannot produce on its own. With nearly 30 grams of protein per 100-gram serving, beef liver rivals or exceeds the protein content of many traditional muscle meats.

The amino acid profile is particularly rich in:

• Leucine: Critical for muscle protein synthesis
• Lysine: Important for calcium absorption and collagen formation
• Methionine: Essential for metabolism and detoxification
• Tryptophan: Precursor to serotonin and melatonin

This high-quality protein supports muscle maintenance, tissue repair, enzyme production, and numerous metabolic processes. The combination of high protein content and low calorie count makes beef liver particularly valuable for those managing their weight while ensuring adequate protein intake.

Choline: The Often-Overlooked Nutrient

Beef liver stands as one of the best dietary sources of choline, providing approximately 350-400 milligrams per serving—roughly 65-75% of the adequate intake level. Choline plays vital roles in:

• Cell membrane structure and signaling
• Neurotransmitter synthesis (particularly acetylcholine)
• Lipid metabolism and transport
• DNA synthesis and gene expression
• Liver function and health

Many people fail to consume adequate choline from their diets, making beef liver an valuable food source for this essential nutrient.

Health Benefits of Beef Liver Nutrition

Supports Energy Production

The abundant B vitamins, iron, and copper in beef liver work synergistically to support cellular energy production. These nutrients are cofactors in numerous metabolic pathways that convert food into ATP, the body’s primary energy currency.

Promotes Healthy Blood Formation

The combination of iron, B12, folate, and copper makes beef liver exceptionally beneficial for red blood cell production and preventing anemia. The heme iron is particularly well-absorbed, making it especially valuable for individuals with low iron stores.

Supports Immune Function

Vitamin A, zinc, copper, and selenium all contribute to proper immune system function. These nutrients support the development and function of immune cells, help maintain barrier defenses, and provide antioxidant protection.

Enhances Cognitive Function

The high levels of B12, choline, iron, and copper support brain health and cognitive function. These nutrients are essential for neurotransmitter synthesis, myelin formation, and overall nervous system health.

Aids Muscle Development and Maintenance

The high-quality, complete protein in beef liver provides all the essential amino acids needed for muscle protein synthesis. Combined with its rich vitamin and mineral content, liver supports both muscle growth and preservation during weight loss.

Comparing Liver Nutrition: Beef vs. Other Types

While beef liver offers exceptional nutrition, other animal livers also provide impressive nutritional profiles:

Chicken Liver Nutrition

Chicken liver contains slightly fewer calories (about 165 per 100 grams) and less vitamin A than beef liver, but still provides excellent amounts of B vitamins, iron, and other minerals. Its milder flavor makes it more palatable for some people.

Lamb Liver Nutrition

Lamb liver offers a similar nutritional profile to beef liver with slightly higher fat content and a distinctive flavor. It provides comparable amounts of vitamin A, B12, iron, and other essential nutrients.

Pork Liver Nutrition

Pork liver contains similar levels of protein and B vitamins to beef liver but somewhat less vitamin A. It offers a softer texture and milder taste than beef liver.

Important Considerations and Potential Concerns

Vitamin A Content and Pregnancy

The extremely high vitamin A content in beef liver warrants caution during pregnancy. Excessive preformed vitamin A (retinol) intake during pregnancy has been associated with potential birth defects. Pregnant individuals should consult with their healthcare provider before consuming liver and generally limit intake to no more than one small serving per week, if at all.

Cholesterol Content

Beef liver contains significant cholesterol—approximately 389 milligrams per serving. While dietary cholesterol has less impact on blood cholesterol than once believed for most people, individuals with familial hypercholesterolemia or those advised by their healthcare provider to limit dietary cholesterol should moderate their liver intake accordingly.

Copper Toxicity Risk

The extremely high copper content, while beneficial in appropriate amounts, means that consuming large quantities of liver regularly could potentially lead to copper accumulation. Most people can safely consume liver 1-2 times per week, but those with Wilson’s disease or other copper metabolism disorders should avoid it.

Purine Content and Gout

Beef liver is high in purines, which break down into uric acid. Individuals with gout or those prone to elevated uric acid levels should limit or avoid liver consumption, as it may trigger gout flares.

Quality and Sourcing

The liver acts as a filtering organ, though it doesn’t store toxins as commonly believed. However, choosing liver from grass-fed, organically raised animals when possible may provide optimal nutrition and minimize exposure to potential contaminants from animal feed or medications.

How to Prepare and Enjoy Beef Liver

Many people find the taste and texture of liver challenging. Here are strategies to make it more enjoyable:

Preparation Tips

• Soak in milk: Soaking liver slices in milk for 1-2 hours before cooking can significantly reduce any bitter taste and create a milder flavor
• Remove membranes: Carefully remove any tough membranes or connective tissue before cooking
• Slice thinly: Thinner slices cook more quickly and evenly, reducing the risk of overcooking
• Don’t overcook: Liver becomes tough and grainy when overcooked. Cook just until no longer pink inside

Cooking Methods

• Sautéed with onions: Classic preparation that pairs liver with caramelized onions and bacon
• Breaded and fried: Light breading can improve texture and flavor
• Blended into ground meat: Mix ground or finely chopped liver into burgers, meatballs, or meat sauces to mask the flavor while retaining nutrients
• Pâté or mousse: Cooking liver with butter, cream, and seasonings creates a smooth, spreadable preparation
• Grilled or broiled: Marinating and grilling can create a flavorful preparation

Flavor Enhancement

• Use bold seasonings like garlic, cumin, paprika, or curry powder
• Add acidic ingredients like lemon juice, vinegar, or wine to balance the richness
• Incorporate fresh herbs such as parsley, thyme, or rosemary
• Pair with strong-flavored accompaniments like mustard, pickles, or tomato-based sauces

Recommended Serving Sizes and Frequency

Due to the extremely high levels of certain nutrients, particularly vitamin A and copper, moderation is key when consuming beef liver:

• General population: 3-4 ounces (85-115 grams) once or twice per week provides excellent nutrition without excessive intake of any single nutrient
• Pregnant individuals: Consult with a healthcare provider; if approved, limit to no more than 1 ounce (28 grams) per week due to vitamin A content
• Children: Smaller portions (1-2 ounces) once weekly, adjusted for age and size
• Athletes or those with increased nutritional needs: May safely consume slightly larger or more frequent servings, but should still practice moderation

Who Benefits Most from Beef Liver Nutrition?

Certain individuals may find beef liver particularly beneficial:

• Those with iron deficiency: The highly absorbable heme iron makes liver excellent for addressing low iron levels
• People with B12 deficiency: The extraordinarily high B12 content can help replenish depleted stores quickly
• Athletes and active individuals: The complete protein and nutrient density support performance and recovery
• Individuals following low-carb or ketogenic diets: Liver provides essential nutrients that may be limited in these eating patterns
• Those seeking nutrient-dense foods: Few foods rival liver’s concentration of essential vitamins and minerals

Liver Supplements vs. Whole Food

Some people choose desiccated liver supplements to obtain the nutritional benefits without the taste. While these provide concentrated nutrients, whole food liver offers advantages:

• Contains the complete matrix of nutrients in their natural proportions
• Provides protein and amino acids not typically concentrated in supplements
• Offers better nutrient bioavailability in some cases
• Allows for better portion control and awareness of intake

If choosing supplements, select products from reputable manufacturers that test for purity and provide transparent sourcing information.

Frequently Asked Questions About Beef Liver Nutrition

Is beef liver fattening?

No, beef liver is relatively low in calories and fat while being high in protein, making it suitable for weight management when consumed in appropriate portions.

Can you eat beef liver raw?

While some traditional diets include raw liver, cooking reduces the risk of foodborne illness from potential parasites or bacteria. Proper cooking to an internal temperature of 160°F (71°C) is recommended.

How long does beef liver last in the refrigerator?

Fresh liver should be used within 1-2 days of purchase or can be frozen for up to 3-4 months for best quality.

Does cooking destroy the nutrients in liver?

While some heat-sensitive vitamins may be reduced slightly with cooking, liver retains most of its impressive nutritional content even after proper preparation.

Why does liver have such a strong taste?

The distinct flavor comes from the high concentration of iron and other minerals, as well as the organ’s metabolic function. Proper preparation techniques can significantly moderate the flavor.

The Bottom Line on Beef Liver Nutrition

Beef liver stands among the most nutritionally complete foods available, delivering exceptional amounts of high-quality protein, B vitamins, vitamin A, iron, copper, and other essential nutrients in a relatively low-calorie package. Its impressive nutritional density explains why it’s often called “nature’s multivitamin.”

For most healthy individuals, incorporating beef liver into the diet once or twice weekly can provide significant nutritional benefits, particularly for those at risk of iron or B12 deficiency. However, the very high levels of certain nutrients mean that moderation is important, and some individuals—including pregnant people and those with gout or certain metabolic conditions—should exercise caution or avoid liver altogether.

When sourced from quality suppliers and prepared properly, beef liver can be both nutritious and delicious. Whether you’re seeking to address specific nutritional deficiencies, support athletic performance, or simply maximize the nutritional value of your diet, understanding beef liver nutrition facts helps you make informed decisions about including this traditional superfood in your meal planning.

As with any significant dietary change, consult with a healthcare provider or registered dietitian to determine if beef liver is appropriate for your individual health status, nutritional needs, and dietary goals.

Sources:

• USDA FoodData Central – Beef Liver Nutrition Data
• National Institutes of Health – Vitamin B12 Fact Sheet
• National Institutes of Health – Vitamin A Fact Sheet
• National Institutes of Health – Iron Fact Sheet
• PubMed Central – Organ Meats Nutritional Value
• FDA – Daily Value Nutrition Guidelines
• National Institutes of Health – Choline Fact Sheet