Beef Liver Nutrition Facts and Health Benefits

Beef liver

Verywell / Alexandra Shytsman 

Beef liver, an organ meat from cattle, has become wildly popular among those who follow paleo, low-carb, and carnivore diets. Liver can be eaten or taken as a supplement in pill form.

This nutrient-dense food contains protein and micronutrients including vitamins A and B12, riboflavin, copper, and iron. While it has a strong taste that can be hard for some to tolerate, beef liver can be a low-calorie addition to your diet.

Beef Liver Nutrition Facts

The following beef liver nutrition information is provided by the USDA for 4 ounces (113g) of raw beef liver.

  • Calories: 153
  • Fat: 4.1g
  • Sodium: 78mg
  • Carbohydrates: 4.4g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 23g
  • Iron: 5.54mg
  • Potassium: 354mg
  • Zinc: 4.52mg
  • Selenium: 44.9mcg
  • Vitamin A: 5620mcg
  • Vitamin B12: 67mcg
  • Folate: 328mcg
  • Choline: 376mg
  • Retinol: 5590mcg
  • Vitamin D: 1.36mcg
  • Vitamin K: 3.5mcg

Carbs

There are few carbohydrates in beef liver with a single 4-ounce serving providing just 4.4g of carbs. There is no fiber or naturally occurring sugar in beef liver, according to USDA data.

The estimated glycemic load of a single serving of beef liver is 3. Glycemic load considers portion size when estimating a food's impact on blood sugar levels.

Fats

There are about 4.1g of fat in a single serving of beef liver. This includes different types of fat. A serving of the meat contains 1.4g of saturated fat, 0.54g of monounsaturated fat, and 0.53g of polyunsaturated fat.

Protein

A single serving of beef liver provides 23g of protein.

Vitamins and Minerals

Beef liver is a micronutrient powerhouse. It provides 59.3mcg of vitamin B12 or 988% of your recommended daily intake. It provides 9.8mg of copper, or 488% of your recommended intake, 6,582 (731%) of vitamin A RAE, and 2.8mg of riboflavin (162%). It is also an excellent source of niacin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, and selenium. It's also a solid source of thiamin and manganese.

Health Benefits

Beef liver has many health benefits because it is packed with nutrients and relatively low in fat.

Reduced Risk of Anemia

The substantial amount of vitamin B12 and iron in beef liver can be helpful for those at risk for anemia.

Reduced Risk of Vitamin A Deficiency

Vitamin A deficiency is common in developing countries, especially among children, and pregnant and lactating women. In the U.S., vitamin A deficiency is uncommon except in certain populations. Those with vitamin A deficiency are at higher risk for anemia, chronic diarrhea, and xerophthalmia (night blindness). A single serving of beef liver contains more than 700% of the recommended daily intake of vitamin A for adults.

Reduced Risk of Certain Cancers

Vitamin A is important for regulating cell growth and differentiation in the body. There is some evidence that increased consumption of vitamin A in certain populations may help reduce the risk of lung cancer and prostate cancer. More research is needed to fully understand the association.

Better Eye Health

The substantial nutrients in beef liver such as vitamin A, iron, zinc, and copper, are associated with a decreased risk of age-related macular degeneration (AMD), a condition that causes substantial vision loss, especially in older adults.

Several large randomized clinical trials found that taking a supplement containing those nutrients along with vitamin E and vitamin C was associated with a 25% decreased risk of AMD. Those at risk for the condition should speak to their healthcare provider about whether or not getting the nutrients from food or taking a supplement is best for them.

Reduced Risk of Other Diseases

The copper in beef liver may help you avoid certain conditions including cardiovascular disease and Alzheimer's disease. Copper plays several important roles in the body including maintaining healthy blood vessels, nervous system, and immune system.

There is some evidence that people with higher levels of copper in the body have a lower risk of Alzheimer's. There is also limited evidence that getting more copper in the diet or from supplements may reduce the risk of cardiovascular disease. More research is needed to confirm these associations.

Allergies

There are limited reports of meat allergies, but they are not common.

If you notice allergy symptoms after eating beef liver, speak with your healthcare provider.

Adverse Effects

At least one research study has associated the consumption of raw beef liver with a condition called toxocariasis in patients who have eosinophilia (a white blood cell disorder). Researchers found that raw cow liver was a significant cause of infection in these people. Those who have the condition or are at risk for it should speak to their healthcare provider before consuming beef liver and make sure that the meat is cooked appropriately before eating it.

You might also want to speak to your healthcare provider if you consume beef liver and take supplements or multivitamins. There are adverse effects associated with excessive consumption of certain vitamins and minerals.

Varieties of Beef Liver

Beef liver can be found in some grocery stores, or you may need to visit a butcher. Because the meat is not commonly consumed in the U.S., some stores don't stock it unless requested.

When Beef Liver Is Best

Beef liver is available year-round.

Storage and Food Safety

According to the USDA, beef liver should be stored in the refrigerator and consumed within one to two days of purchase. Freeze if you don't consume it within two days. When properly frozen, it should remain fresh for 3–4 months.

How to Prepare Beef Liver

Beef liver, with a taste often described as bitter, is soaked in milk by some to tone down adverse flavors. It can be ground and either used alone or blended with other meats. You can make common ground beef foods, like hamburgers, with the mixture.

One of the most common recipes for this organ meat is liver and onions. Usually, the meat is sautéed in oil or butter with garlic, onions, and bacon. Most experts suggest not overcooking beef liver as it can get tough. The USDA recommends cooking all organ and variety meats (including beef liver) at 160°F.

6 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Beef, variety meats and by-products, liver, raw USDA FoodData Central.

  2. Anemia. National Heart Lung and Blood Institute.

  3. Vitamin A Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements.

  4. Copper. Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements.

  5. Choi D, Lim JH, Choi DC, Paik SW, Kim SH, Huh S. Toxocariasis and ingestion of raw cow liver in patients with eosinophiliaKorean J Parasitol. 2008;46(3):139-143. doi:10.3347/kjp.2008.46.3.139

  6. Variety Meats (liver, tongue, chitterlings, etc). USDA FoodKeeper App.

Malia Frey

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.