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Lean Beef Liver and Heart Calories
Exceptionally rich in protein, iron, vitamin B12, and vitamin A
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lean Beef Liver and Heart has 119 calories. It contains 1.9 g of carbs, 18.9 g of protein, 4.2 g of fat and 0 g of fiber. Its 45 µg of B12 covers 1875% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Beef Liver and Heart Nutrition Facts
Selected: 100 g
119
KCAL / 100G
Carbs
1.9g
· 1% DV
Protein
18.9g
· 38% DV
Fat
4.2g
· 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 6% · Protein 62% · Fat 32%
Lean Beef Liver and Heart nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0.08 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.9 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Lean Beef Liver and Heart?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 119 kcal |
| 1 piece (small) | 45 g | 54 kcal |
| 1 piece (medium) | 75 g | 89 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (large) | 120 g | 143 kcal |
| 1 cup (diced) | 140 g | 167 kcal |
| 1 serving (large) | 150 g | 179 kcal |
| 1 cup (chopped) | 170 g | 202 kcal |
| 1 serving (extra large) | 200 g | 238 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Lean Beef Liver and Heart
How do you cook Lean Beef Liver and Heart without making the liver tough?
Cook the liver quickly over high heat, but give the heart longer because its muscle is firmer. If cooking both in one pan, start the heart first and add the liver later. Overcooking the liver is a common reason it turns tough.
What is the difference between Lean Beef Liver and Heart?
The liver is an organ with a soft texture and a strong, distinct flavor; the heart is muscle, with a firmer, meat-like bite. The difference matters in the kitchen: the heart needs more trimming and usually takes longer to cook.
Should you soak Lean Beef Liver and Heart in milk before cooking?
No, soaking Lean Beef Liver and Heart in milk is optional, not necessary. Milk can mellow the liver’s strong flavor; keep it refrigerated while soaking, then drain and pat it dry. The heart generally does not need this step.
Do you need to wash Lean Beef Liver and Heart before cooking?
No, do not rinse raw Lean Beef Liver and Heart under running water, because splashes can spread germs around the sink and counter. Pat the pieces dry, trim tough vessels and membranes from the heart, and wash your hands and work surfaces afterward.
Can Lean Beef Liver and Heart be cooked together?
Yes, but account for their different cooking times. Start the heart first, cut it into evenly sized pieces, and add the liver later so it does not overcook. This works well for a skillet meal or a mixed grill.
How can you tell if Lean Beef Liver and Heart are fresh?
Fresh Lean Beef Liver and Heart should smell mildly meaty, not sour or unpleasant. Avoid pieces with a sticky or slimy surface, and choose meat kept properly chilled in intact packaging. A strong off odor is a reason to discard it.
How should you store Lean Beef Liver and Heart in the refrigerator?
Keep raw Lean Beef Liver and Heart sealed in a container on a low shelf, where any drips cannot reach other foods. Cook it soon or freeze it. Store cooked portions covered and separate from raw meat.
Can you freeze Lean Beef Liver and Heart?
Yes, Lean Beef Liver and Heart freeze well. Divide them into portions, seal them tightly, and freeze while fresh. Thaw in the refrigerator rather than on the counter, and cook after thawing instead of refreezing raw portions.
How often can you eat Lean Beef Liver and Heart?
Avoid eating the liver every day: beef liver is exceptionally concentrated in preformed vitamin A, which can build up in the body. Heart is a different organ and is not similarly concentrated in vitamin A. If you are pregnant, ask your healthcare professional about liver.
Does Lean Beef Liver and Heart need to be cooked all the way through?
Yes, cook Lean Beef Liver and Heart thoroughly before eating, particularly when the meat is chopped or minced. Keep raw-meat utensils and cutting boards away from cooked food, and clean them after use to prevent cross-contamination.
Lean Beef Liver and Heart Vitamins & Minerals
Vitamins
B12
45µg · 1875% DV
Vitamin A
5400µg · 600% DV
Biotin
96µg · 320% DV
B2
1.65mg · 127% DV
Minerals
Copper
5.6mg · 622% DV
Selenium
42µg · 76% DV
Phosphorus
290mg · 41% DV
Zinc
4.1mg · 37% DV
Potassium ⭐
310mg · 9% DV
Sodium
72mg · 3% DV
Lean Beef Liver and Heart Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Beef Liver and Heart
To burn the 119 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.
What is Lean Beef Liver and Heart?
Lean beef liver and heart combines two organ meats from cattle: the liver and the heart, trimmed of excess fat. In many cuisines, liver is quickly pan-fried or grilled, while heart is often sliced and grilled, skewered, or sautéed. They can be cooked together or served separately, depending on local tradition.
Liver has a tender texture and a distinctive, rich flavour; heart is firmer and meatier. Onion, herbs, and a squeeze of lemon make natural accompaniments, with bread or potatoes for a more substantial meal. This is a protein-rich choice that also supplies iron and vitamins B12 and A. Use a little oil and add vegetables if you’d like a lighter plate.
How Nutritious Is Lean Beef Liver and Heart?
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.
Is Lean Beef Liver and Heart 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 Lean Beef Liver and Heart Contain Allergens?
No known major allergens
Which Diets Is Lean Beef Liver and Heart 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
Lean Beef Liver and Heart Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.