Beef, variety meats and by-products, liver, cooked, pan-fried
FDC 168627oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 94 · +40 vs Beef medianPan-frying is another common route for beef liver, and this preparation also lands a 94 of 100 score, Elite band, ranking 5th of 60 in the beef category. Vitamin A sits at 860% DV per 100 g, protein at 53% DV and iron at 34% DV, all still far above what most beef cuts offer.
A quick pan-fry with butter or oil and onions is the standard method, usually served in an ounce portion (85 g) alongside a starch or greens. The frying method leaves cholesterol at 381 mg per 100 g, a number worth factoring in for anyone monitoring cholesterol intake across the week.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | 9% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 2.5 g | 13% |
| Cholesterol | 381 mg | 127% |
| Sodium | 77 mg | 3% |
| Carbohydrate | 5.2 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 27 g | 53% |
| Potassium | 351 mg | 7% |
| Calcium | 6 mg | 0% |
| Iron | 6.2 mg | 34% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 7740 µg | 860% |
| Vitamin E | 0.46 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | 7% |
| Total fat | 4 g | 5% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 324 mg | 108% |
| Sodium | 65 mg | 3% |
| Carbohydrate | 4.4 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 45% |
| Potassium | 298 mg | 6% |
| Calcium | 5.1 mg | 0% |
| Iron | 5.2 mg | 29% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin A | 6579 µg | 731% |
| Vitamin E | 0.39 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 168627Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the beef median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beef, variety meats and by-products, liver, cooked, braisedDensity 94 vs 94Beef, variety meats and by-products, liver, rawDensity 94 vs 94Beef, variety meats and by-products, spleen, cooked, braisedDensity 95 vs 94Original analysis by NutriVerdict
In the kitchen and how to use it
Pan-frying is the quickest classic method for beef liver: thin slices are lightly dredged in flour and seared in butter or bacon fat over fairly high heat just until browned on the outside and still faintly pink within, since overcooking turns the texture dense and grainy. The whole process takes only a few minutes per side, which is part of why it remains the everyday way to cook liver rather than the slower braise. Caramelized onions, crisp bacon, and a splash of vinegar are traditional accompaniments that balance the liver's rich, mineral flavor, and a scattering of fresh parsley adds a bit of brightness at the table. A cast iron or heavy steel pan helps the slices develop good color quickly without needing much extra fat.
For the best texture, buy liver fresh and cook it the same day or within a day or two, since both flavor and texture sharpen with age. A quick sear keeps the interior tender, and at 175 calories and 26.5 grams of protein per 100g, with iron at 34% DV, a modest pan-fried portion makes a substantial protein contribution to a weeknight dinner served alongside mashed potatoes or a green vegetable like sauteed spinach.
Frequently asked questions about beef
How do you keep pan-fried liver from getting tough?
Sear it briefly over fairly high heat and remove it from the pan while still faintly pink inside, since overcooking makes it dense and grainy.
Is pan-fried beef liver high in protein?
Yes, it has 26.5 grams of protein per 100g, providing 53% DV.
What pairs well with pan-fried beef liver?
Caramelized onions, crisp bacon, and mashed potatoes are classic accompaniments.