Beef, variety meats and by-products, liver, raw
FDC 169451oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 94 · +40 vs Beef medianRaw beef liver posts a 94 of 100 score, Elite band, ranking 3rd of 60 in the beef category, well clear of the category's median score of 54. Vitamin A towers at 552% DV per 100 g, with protein at 41% DV and iron at 27% DV, the trio that defines liver's nutrient profile.
It is almost never eaten raw; home cooks typically slice and pan-fry, braise it with onions, or grind it into pate. At 135 calories per 100 g it is not calorie-dense, but it is notable in cholesterol at 275 mg per 100 g, a figure to keep in mind if cholesterol intake is something you watch, with an ounce (113 g) a typical portion.
See how this score is calculated, build a plate around beef, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | 7% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 275 mg | 92% |
| Sodium | 69 mg | 3% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 41% |
| Potassium | 313 mg | 7% |
| Calcium | 5 mg | 0% |
| Iron | 4.9 mg | 27% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 1.3 mg | 1% |
| Vitamin A | 4970 µg | 552% |
| Vitamin E | 0.38 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | 8% |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 311 mg | 104% |
| Sodium | 78 mg | 3% |
| Carbohydrate | 4.4 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 46% |
| Potassium | 354 mg | 8% |
| Calcium | 5.6 mg | 0% |
| Iron | 5.5 mg | 31% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin A | 5616 µg | 624% |
| Vitamin E | 0.43 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169451Original 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, spleen, cooked, braisedDensity 95 vs 94Beef, variety meats and by-products, spleen, rawDensity 96 vs 94Original analysis by NutriVerdict
In the kitchen and how to use it
Raw beef liver has a soft, dense texture and a rich, mineral forward flavor that mellows when the slices are soaked briefly in milk before cooking. The classic preparation is liver and onions, thin slices dredged lightly in flour and pan-fried quickly, but it is also ground in small proportion into meatloaf or burger blends, simmered into a stroganoff-style sauce, or turned into pate and liverwurst. Onions, bacon, mustard, and a splash of vinegar or sherry are traditional partners that cut through its intensity, and a squeeze of lemon at the end brightens the dish. Because the flavor is fairly strong, it is more often served as a small, focused main course than folded into a larger casserole.
Choose liver that looks deep reddish-brown, smooth, and moist, without dry or discolored edges, and refrigerate it for use within a day or two since it is more perishable than muscle cuts, or freeze it, tightly wrapped, for longer storage. At 135 calories and 20.4 grams of protein per 100g, raw beef liver packs a substantial amount of protein into a small portion, and its iron content, 27% DV per 100g, is notable given that liver is typically eaten in modest servings alongside onions or a simple pan gravy rather than as the main bulk of a plate.
Frequently asked questions about beef
How do you cook beef liver?
Slice it thin, often soaking it in milk first to mellow the flavor, then pan-fry quickly with onions.
Is beef liver high in iron?
Yes, raw beef liver provides 27% DV iron per 100g along with 20.4 grams of protein.
How should you store fresh beef liver?
Refrigerate it and use within a day or two since it is more perishable than muscle cuts, or freeze it for longer storage.