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Beef Liver Nutrition Facts: Is Beef Liver Good for You?
Beef liver is high in many essential nutrients, particularly vitamin A, vitamin B12, and copper, providing over 1000% of the daily value for each in a 100-gram serving of cooked liver. It is also a source of protein, iron, and zinc. However, it is very high in cholesterol, containing 132% of the daily value per 100 grams, and also contains saturated fat. Whether it fits into your diet depends on your overall eating patterns and nutritional needs.
Per 100 g · Beef, variety meats and by-products, liver, cooked, braised
What stands out in beef liver
- Extremely high in vitamins. A 100-gram portion of cooked beef liver contains 9,442 mcg of Vitamin A (1049% DV) and 70.6 mcg of Vitamin B12 (2941% DV). It is also high in Riboflavin (B2), Niacin (B3), Vitamin B6, and Folate.
- Source of key minerals. This serving size is high in several minerals, providing 14.3 mg of copper (1587% DV), 6.5 mg of iron (36% DV), and 5.3 mg of zinc (48% DV). It is also high in phosphorus and selenium.
- High in protein. Cooked beef liver provides about 29 grams of protein per 100 grams, which is 58% of the daily value. It contains no sugar or dietary fiber.
- Cholesterol and fat content. A 100-gram serving has 396 mg of cholesterol, or 132% of the daily value. It contains about 5 grams of total fat, of which 2.9 grams are saturated fat (15% DV).
What to keep in mind
- Beef liver is very high in cholesterol, with 396 mg per 100 grams (132% DV).
- It is also extremely high in vitamin A, providing 1049% of the daily value in the same portion.
- The saturated fat content is 2.9 grams, or 15% of the daily value.
Beef Liver nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 191 kcal | – |
| Protein | 29.1 g | 58% |
| Total fat | 5.3 g | 7% |
| Saturated fat | 2.9 g | 15% |
| Monounsaturated fat | 1.1 g | – |
| Polyunsaturated fat | 1.1 g | – |
| Cholesterol | 396 mg | 132% |
| Carbohydrate | 5.1 g | 2% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 58.8 g | – |
| Sodium | 79 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 352 mg | 7% |
| Calcium | 6 mg | 0% |
| Iron | 6.5 mg | 36% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 497 mg | 40% |
| Zinc | 5.3 mg | 48% |
| Copper | 14.3 mg | 1587% |
| Manganese | 0.36 mg | 15% |
| Selenium | 36.1 mcg | 66% |
| Vitamin A (RAE) | 9,442 mcg | 1049% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 3.3 mcg | 3% |
| Thiamin (B1) | 0.19 mg | 16% |
| Riboflavin (B2) | 3.4 mg | 263% |
| Niacin (B3) | 17.5 mg | 110% |
| Vitamin B6 | 1 mg | 60% |
| Folate (DFE) | 253 mcg | 63% |
| Vitamin B12 | 70.6 mcg | 2941% |
| Choline | 426 mg | 77% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Beef Liver by portion
The nutrition data is based on a 100-gram portion, but common serving sizes differ. A 3 oz serving of cooked beef liver contains 162 calories, about 25 grams of protein, and 4.5 grams of fat. A single slice, weighing 68 grams, provides 130 calories, about 20 grams of protein, and 3.6 grams of fat. Both of these portion sizes contain 0 grams of sugar and 0 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 162 | 24.7 g | 4.3 g | 0 g | 4.5 g |
| 1 slice | 68 g | 130 | 19.8 g | 3.5 g | 0 g | 3.6 g |
How beef liver compares with other meats
Compared to 11 other meats on this site, a 100-gram portion of cooked beef liver ranks first for its content of iron, vitamin A, vitamin C, folate, and vitamin B12. It is also the only one of these meats to contain carbohydrates (about 5 grams). Per 100 grams, beef liver has more calories (191 kcal) than sirloin steak (187 kcal), chicken thigh (179 kcal), or a pork chop (173 kcal). However, it has less total fat (5.3 g) than these other cuts, which range from about 6 to 9 grams of fat.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Beef Liver | 191 | 29.1 g | 5.1 g | 0 g | 5.3 g |
| Sirloin Steak | 187 | 29.5 g | 0 g | 0 g | 6.7 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
| Ham | 178 | 22.6 g | 0 g | 0 g | 9 g |
| Pork Chop | 173 | 27.6 g | 0 g | 0 g | 6.1 g |
Quick answers
How many calories are in a slice of beef liver?
A single slice (68 g) of cooked, braised beef liver has 130 calories. A 3 oz (85 g) serving has 162 calories.
How much protein is in beef liver?
A 100-gram portion of cooked beef liver contains 29.1 grams of protein. A 3 oz serving has 24.7 grams, and one slice has 19.8 grams.
Does beef liver have carbs or sugar?
Yes, cooked beef liver contains about 5 grams of carbohydrates per 100 grams. However, it contains 0 grams of total sugars and 0 grams of dietary fiber.
When to talk to a doctor or dietitian
- At 352 mg of potassium per 100 g, beef liver is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- Liver is very rich in preformed vitamin A (9,442 mcg RAE per 100 g in this entry). Pregnant people are commonly advised to avoid liver, and anyone taking vitamin A supplements should ask a doctor first.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how beef liver fits your situation.
Last updated October 21, 2026