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beef liver.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

liverkaleji

Recipes with beef liver + Add to pantry

SERVING

CALORIES

135

PROTEIN

20.4g

CARBS

3.9g

FAT

3.6g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories135kcal—

Protein20.4g41%

Carbohydrates3.9g1%

Fiber0g0%

Sugar0g0%

Total fat3.6g5%

Saturated fat1.2g6%

Trans fat0.10g—

Cholesterol275mg92%

Water71g—

MINERALS

Sodium69mg3%

Potassium313mg7%

Calcium5.0mg0%

Iron4.9mg27%

Magnesium18mg4%

Phosphorus387mg31%

Zinc4.0mg36%

Copper9.8mg1089%

Manganese0.30mg13%

Selenium39.7µg72%

VITAMINS

Vitamin A4968µg552%

Vitamin C1.3mg1%

Vitamin D1.2µg6%

Vitamin E0.38mg3%

Vitamin K3.1µg3%

Thiamin (B1)0.22mg18%

Riboflavin (B2)2.8mg214%

Niacin (B3)13.2mg83%

Pantothenic acid (B5)7.1mg142%

Vitamin B61.0mg59%

Biotin (B7)1744µg5813%

Folate (B9)290µg73%

Vitamin B1259.3µg2471%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup160g

1 tablespoon10g

1 oz28.4g

1 lb453.6g

1 piece85g

HEALTH BENEFITS

Why eat it.

✓Extremely rich in Vitamin A (retinol), essential for vision, immune function, and cellular growth.
✓One of the best dietary sources of highly bioavailable heme iron, crucial for preventing anemia and supporting energy levels.
✓Exceptionally high in Vitamin B12, which is vital for brain health, nerve function, and the formation of red blood cells.
✓Provides a concentrated source of high-quality complete protein, containing all essential amino acids.

COOKING TIPS

In the kitchen.

1Soak liver in milk or buttermilk for 30-60 minutes before cooking to reduce its strong flavor and tenderize the meat.
2Slice the liver thinly and cook it quickly over medium-high heat. Overcooking will result in a tough, rubbery texture.
3Pair with robust flavors like caramelized onions, bacon, or acidic sauces to complement its rich taste.
4Ensure the internal temperature reaches 160°F (71°C) for safety, but aim to remove it from heat just as the center turns from red to pink to maintain tenderness.

STORAGE

Keep it fresh.

Store fresh beef liver in the coldest part of the refrigerator (at or below 40°F / 4°C) and cook within 1-2 days of purchase.
For longer storage, wrap liver tightly in plastic wrap and foil or place in a freezer-safe bag, and freeze for up to 4 months for optimal quality.

FAQ

Frequently asked questions.

Is beef liver healthy?

Yes, beef liver is considered one of the most nutrient-dense foods on the planet. It is exceptionally high in Vitamin A, Vitamin B12, and heme iron, which support vision, immune function, and energy levels.

How much protein and calories are in beef liver?

A 100g serving of beef liver contains approximately 135 calories and 20.4g of high-quality protein. It is a lean protein source with only about 3.6g of fat and 3.9g of carbohydrates.

Can you eat beef liver every day?

It is generally recommended to limit beef liver consumption to once or twice a week. Because it is so concentrated in Vitamin A and copper, eating it daily could potentially lead to nutrient toxicity over time.

Is beef liver keto-friendly?

Yes, beef liver is keto-friendly. With only 3.9g of carbohydrates per 100g serving and a high protein content, it fits well within a low-carb or ketogenic lifestyle.

Is beef liver gluten-free?

Naturally, beef liver is gluten-free. However, when eating out, be aware that it is traditionally prepared by dredging it in wheat flour before frying, so always check the preparation method.

What does beef liver taste like?

Beef liver has a bold, earthy, and slightly metallic flavor due to its high iron content. Its texture is smooth and somewhat creamy when prepared correctly, though it can become grainy if overcooked.

Why do people soak beef liver in milk before cooking?

Soaking liver in milk for 30 to 60 minutes helps to mellow out the strong, metallic flavor and reduce bitterness. It also helps to tenderize the meat, resulting in a better texture after cooking.

How do you cook beef liver so it stays tender?

The most important rule is to avoid overcooking. Sear the liver quickly over medium-high heat for only 2-3 minutes per side; it should remain slightly pink in the center to ensure it stays tender rather than rubbery.

How long does raw beef liver last in the refrigerator?

Raw beef liver is highly perishable and should be stored in the coldest part of the refrigerator and used within 1 to 2 days. For longer storage, it can be frozen for up to 4 months.

Is beef liver good for treating anemia?

Yes, beef liver is an excellent food for anemia because it contains high amounts of heme iron, which is the most bioavailable form of iron. It also provides Vitamin B12 and folate, both of which are essential for healthy red blood cell production.

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