Know what’s on your plate
Beef liver
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 135 kcal —
- Protein 20 g 41%
- Carbohydrate 3.9 g 1%
- Fat 3.6 g 5%
- Saturated fat 1.2 g 6%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 69 mg 3%
- Cholesterol 275 mg 92%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4968 µg 552%
- Vitamin C 1.3 mg 1%
- Vitamin D 1.2 µg 6%
- Vitamin E 0.38 mg 3%
- Vitamin K 3.1 µg 3%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 2.8 mg 212%
- Niacin (B3) 13.2 mg 82%
- Pantothenic acid (B5) 7.2 mg 143%
- Vitamin B6 1.1 mg 64%
- Folate (B9) 290 µg 73%
- Vitamin B12 59.3 µg 2471%
- Choline 333 mg 61%
Minerals
- Calcium 5 mg 0%
- Iron 4.9 mg 27%
- Magnesium 18 mg 4%
- Phosphorus 387 mg 31%
- Potassium 313 mg 7%
- Zinc 4 mg 36%
- Copper 9.8 mg 1084%
- Manganese 0.31 mg 13%
- Selenium 39.7 µg 72%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 135 | 20 g | 3.9 g | 3.6 g |
| 1 × oz | 113 g | 153 | 23 g | 4.4 g | 4.1 g |
| 2 × oz | 226 g | 305 | 46 g | 8.8 g | 8.2 g |
| ½ × oz | 56.5 g | 76 | 12 g | 2.2 g | 2.1 g |
| 3 × oz | 339 g | 458 | 69 g | 13 g | 12 g |
| 4 × oz | 452 g | 610 | 92 g | 18 g | 16 g |
Similar foods
- Beef liver minceraw131 kcal / 100 g
- Fried beef liverfried170 kcal / 100 g
- Breaded fried beef liverfried212 kcal / 100 g
- Bovine liver142 kcal / 100 g
- Ox liverraw129 kcal / 100 g
- Calf liverraw108 kcal / 100 g
- Beef heartraw112 kcal / 100 g
- Beef kidneysraw99 kcal / 100 g
- Veal livervariety meats and by-products, raw140 kcal / 100 g
- Pork liverfresh, variety meats and by-products, raw134 kcal / 100 g
Questions about Beef liver
How do you cook beef liver so it stays tender?
Pat it dry, slice it about 1 cm thick and fry in a very hot pan with a little oil for roughly 1–2 minutes per side. Take it off as soon as the centre is just cooked; prolonged cooking makes liver firm and grainy.
Should you soak beef liver in milk before cooking?
Soaking slices in milk for 30 minutes to an hour can soften the strong flavour. Drain and dry them thoroughly before frying so they brown rather than steam.
How can you tell when beef liver is cooked safely?
Use a food thermometer in the thickest part: the centre should reach 71 °C. If you do not have one, cook until there is no raw-looking centre, while avoiding extra time that toughens the liver.
What goes well with beef liver?
Fried onions are the classic partner; serve them with mashed potato, gravy and peas, or add bacon and sage. A sharp, fruity relish or apple also balances liver’s rich, iron-like flavour.
Can you freeze beef liver, and how long does it keep?
Freeze it in meal-sized portions, well wrapped, for up to 3–4 months for best quality. Defrost it in the fridge and cook within a day; once cooked, refrigerate promptly and use within 3 days.
Is beef liver more nutritious than beef heart?
Beef liver has more vitamin B12: 59.3 µg per 100 g, compared with 8.55 µg in beef heart. Heart is a different cut with a firmer, meatier texture, while liver cooks quickly and has a much stronger flavour.
Is beef liver high in vitamin A?
Yes. It is exceptionally rich in vitamin A, at 4968 µg per 100 g, so it is best eaten occasionally rather than as an everyday food; avoid liver during pregnancy because of its high preformed vitamin A content.
Can you eat beef liver rare?
It is safer not to serve beef liver rare: surface bacteria can be spread through the slices during cutting. Cook it through to 71 °C at the centre, then let it rest briefly before serving.
Source: USDA FoodData Central 169451 · per 100 g · carbohydrate per EU label, fibre excluded
