Proteins
Beef Liver Nutrition Facts
Beef liver is nature's most nutrient-dense food, packed with extraordinary levels of vitamin A, B12, iron, and copper. Often called nature's multivitamin, it provides nutrients difficult to obtain from other foods.
Nutrition Facts
Per 100g serving
Calories135
% Daily Value*
Total Fat
3.6g6%
Saturated Fat
1.2g6%
Trans Fat
0.2g
Polyunsaturated Fat
0.5g
Monounsaturated Fat
0.5g
Cholesterol
275mg92%
Sodium
69mg3%
Total Carbohydrate
3.9g1%
Dietary Fiber
-0%
Total Sugars
-
Protein
20.4g41%
Vitamin A
9442mcg1049%
Vitamin C
1.3mg1%
Vitamin D
1.2mcg6%
Vitamin E
0.4mg3%
Vitamin K
3.1mcg3%
Vitamin B6
1.1mg64%
Vitamin B12
59.3mcg2471%
Folate
290mcg73%
Calcium
5mg0%
Iron
4.9mg27%
Potassium
313mg7%
Magnesium
18mg4%
Zinc
4.0mg36%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Extremely high in Vitamin A
- ✓Exceptional B12 source
- ✓Rich in bioavailable iron
- ✓High in copper
- ✓Nature's multivitamin
Best For
Nutrient deficiencyIron deficiency anemiaEnergy boostPregnancy nutrition
Storage
Refrigerate 1-2 days only. Freeze up to 4 months. Soak in milk for 30 minutes before cooking to mellow flavor.
Serving Sizes
3 oz cooked115 cal
4 oz raw153 cal
100g135 cal
Frequently Asked Questions
How often should you eat beef liver?
Due to extremely high vitamin A content, limit consumption to once per week (about 3-4 oz). Excessive vitamin A can be toxic, especially during pregnancy.
Is beef liver safe during pregnancy?
Limit intake during pregnancy due to very high vitamin A levels. Small portions (1-2 oz) occasionally are generally safe, but consult your healthcare provider.
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