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Beef Liver Calories
Extremely rich in iron and vitamin A, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Beef Liver has 135 calories. It contains 3.9 g of carbs, 20.4 g of protein, 3.6 g of fat and 0 g of fiber. Its 83.1 µg of B12 covers 3463% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
What is Beef Liver?
Beef liver is the nutrient-dense organ meat from cattle, with a firm texture and a deep, distinctive flavour. It is eaten in many cuisines, often pan-fried, grilled, or blended into pâté. In parts of the UK and North America, it is commonly cooked with onions; elsewhere, it may be served with herbs, spices, or a sharp sauce.
Cook it briefly over fairly high heat to keep it tender, since prolonged cooking can make it tough. Beef liver is high in protein and especially rich in iron and vitamin A, so it has a more concentrated nutritional profile than ordinary cuts of beef. Onions, parsley, or a bright, acidic accompaniment help balance its robust taste; a modest portion works well alongside potatoes or vegetables.
Beef Liver Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
3.9g
· 1% DV
Protein
20.4g
· 41% DV
Fat
3.6g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 63% · Fat 25%
Beef Liver Vitamins & Minerals
Vitamins
B12
83.1µg · 3463% DV
Vitamin A
16898µg · 1878% DV
Biotin
80µg · 267% DV
B2
3.4mg · 262% DV
Minerals
Copper
15mg · 1667% DV
Selenium
39.7µg · 72% DV
Phosphorus
497mg · 71% DV
Zinc
4mg · 36% DV
How Nutritious Is Beef Liver?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Beef Liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Liver
To burn the 135 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Beef Liver Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Liver Contain Allergens?
No known major allergens
Which Diets Is Beef Liver Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Liver Fat Profile
SATURATED
1.2g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Compare Beef Liver
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Frequently Asked Questions About Beef Liver
Is beef liver good for you?
Beef liver is highly nutrient-dense, especially rich in vitamin A, iron, and protein. Its concentrated vitamin A means it is better eaten occasionally than in large or daily portions; people who are pregnant should avoid it.
What does beef liver taste like?
Beef liver has a strong, savory, slightly metallic taste and a dense texture. Slicing it thinly, removing the membrane, and serving it with onions or a sharp, acidic accompaniment can make the flavor more appealing.
How do you cook beef liver so it stays tender?
Cook beef liver briefly in a very hot pan, in batches so the pieces sear rather than steam. Overcooking makes it dry and tough; patting it dry first and salting near the end also helps it brown well.
Should you soak beef liver in milk before cooking it?
You can soak beef liver in milk to mellow its strong flavor, but it is not essential. Keep it covered in the refrigerator while soaking, then drain and pat it dry so it browns instead of steaming.
Is it safe to eat beef liver rare?
No, beef liver should be cooked to an internal temperature of 160°F (71°C). Its surface and interior can both carry harmful bacteria, so a pink center is not a reliable sign that it is safe.
How often should you eat beef liver?
Have beef liver occasionally rather than every day. Its high concentration of preformed vitamin A and copper can make frequent large servings excessive, even though it is a nutritious food.
Can you eat beef liver during pregnancy?
It is generally recommended to avoid beef liver during pregnancy because its high level of preformed vitamin A may harm a developing baby. If you have eaten it regularly while pregnant, ask your healthcare provider for advice.
How long does raw beef liver last in the fridge?
Raw beef liver keeps in the refrigerator for 1–2 days. Store it in a sealed container on the bottom shelf to prevent drips from contaminating other foods, and freeze it if you will not cook it in time.
Can you freeze beef liver?
Yes, beef liver freezes well. Wrap it airtight, ideally in meal-sized portions, and use it within 3–4 months for best quality. Thaw it in the refrigerator rather than on the counter.
Do you need to remove the membrane from beef liver?
Removing the thin membrane from beef liver is helpful but not essential. Lift an edge and peel it away, then trim any tough veins; this makes the cooked slices easier to chew.
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Nutrition data compiled from USDA FoodData Central and scientific sources.