How healthy is beef liver?
Is beef liver healthy? Yes, in small, occasional portions. Beef liver scores 85/100 on the HowHealthyIs Score: 100 g provides 175 kcal, 7744 µg vitamin A and 27 g protein. Liver is one of the most nutrient-dense foods there is, extremely rich in vitamin A, B12, iron and copper. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Beef liver ranks higher than 85% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Protein30%
- Iron20%
- Potassium4%
- Magnesium3%
- Vitamin E2%
- Vitamin C0%
- Calcium0%
- Fiber0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 160 minus 9 = 150. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in beef liver?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 175 kcal | 149 kcal | |
| Protein | 27 g | 23 g | 45% |
| Carbohydrates | 5.2 g | 4.4 g | 2% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.7 g | 4 g | 5% |
| Saturated fat | 2.5 g | 2.2 g | 11% |
| Vitamins | |||
| Vitamin A | 7744 µg | 6582 µg | 731% |
| Vitamin C | 0.7 mg | 0.6 mg | 1% |
| Vitamin E | 0.5 mg | 0.4 mg | 3% |
| Minerals | |||
| Calcium | 6 mg | 5.1 mg | 0% |
| Iron | 6.2 mg | 5.2 mg | 29% |
| Potassium | 351 mg | 298 mg | 6% |
| Magnesium | 22 mg | 19 mg | 4% |
| Sodium | 77 mg | 65 mg | 3% |
Source: USDA FoodData Central, "Beef, variety meats and by-products, liver, cooked, pan-fried" (FDC 168627). Values rounded.
Why is beef liver good for you?
- 6582 µg vitamin A in 3 oz cooked, 731% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 23 g protein in 3 oz cooked, 45% of the daily value. Protein contributes to the maintenance of muscle mass.
- 5.2 mg iron in 3 oz cooked, 29% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- An occasional iron and B12 boost
- Pate in small amounts
What should you watch out for?
- So high in vitamin A that pregnant people are usually advised to avoid it, and others to eat it at most once a week.
Similar foods
Beef liver is already one of the most nutrient-dense meat and fish we cover.