Beef, variety meats and by-products, liver Nutrition Facts
135 calories per 100g serving
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Beef liver is a nutritional powerhouse at just 135 calories per 100g, delivering 20.4g of protein alongside extraordinary levels of vitamin A, B12, iron, and copper. Often called nature's multivitamin, it provides more micronutrients per calorie than almost any other food on the planet.
Protein
20.4g
60% of calories
Carbs
3.89g
12% of calories
Fat
3.63g
24% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 135 kcal |
| Protein | 20.4g |
| Total Carbohydrates | 3.89g |
| Total Fat | 3.63g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Saturated Fat | 1.23g |
| Cholesterol | 275mg |
| Sodium | 69mg |
| Potassium | 313mg |
| Vitamin A | 4970mcg |
| Vitamin C | 1.3mg |
| Calcium | 5mg |
| Iron | 4.9mg |
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Weight Loss
Beef liver is remarkably lean at 135 calories with over 20g of protein, making it one of the most nutrient-dense, low-calorie proteins available. Even a small 100g serving covers your daily needs for several vitamins and minerals.
Muscle Gain
With 20g of protein, nearly zero carbs, and the highest concentration of B12 of any food, beef liver supports energy production and muscle recovery at a level most meats can't match. Eat it weekly for an unmatched micronutrient boost.
Maintenance
Adding beef liver once or twice a week covers nutritional gaps that supplements struggle to match. If the taste is too strong, try blending it into ground beef mixes at a 20/80 ratio — you won't even notice it.
Meal Ideas with Beef, variety meats and by-products, liver
Did you know?
A single 100g serving of beef liver contains over 16,000% of your daily vitamin B12 needs and over 800% of your vitamin A. Early Arctic explorers learned the hard way that eating polar bear liver could cause vitamin A toxicity — a condition called hypervitaminosis A.
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Take the free quizCommon Questions About Beef, variety meats and by-products, liver
How many calories are in Beef, variety meats and by-products, liver?
Beef, variety meats and by-products, liver contains 135 calories per 100g serving. It provides 20.4g of protein, 3.89g of carbs, and 3.63g of fat.
Is Beef, variety meats and by-products, liver good for weight loss?
Beef liver is remarkably lean at 135 calories with over 20g of protein, making it one of the most nutrient-dense, low-calorie proteins available. Even a small 100g serving covers your daily needs for several vitamins and minerals.
What pairs well with Beef, variety meats and by-products, liver?
Great pairings include: Pan-seared liver with caramelized onions, mashed potatoes, and steamed greens, Liver pate on toast points with cornichons and a mixed green salad, Liver blended into beef bolognese sauce over spaghetti. These combinations provide a balanced mix of macronutrients.