Lard
Pepperoni
Beef Liver
Beef liver is a superfood packed with essential vitamins and minerals, especially vitamin A, B12, and iron. It’s incredibly nutritious but should be eaten in moderation due to its high vitamin A content.
150
1 medium slice
(85 grams)
CAL
A
Nutri-Score
Extremely high in vitamin A, B12, iron, and copper—making it one of the most nutrient-dense foods available.
Value per 100 grams & per cup (140g):
175 kcal | 245 kcal
Protein
25 grams | 35 grams
Fats
5 grams | 7 grams
Carbohydrates
4 grams | 5 grams
Fiber
None
Vitamins & Nutrients
- Vitamin A: Supports vision, immune function, and cell growth.
- Vitamin B12: Essential for nerve function and red blood cell formation.
- Iron: Crucial for oxygen transport in the blood.
- Copper: Plays a role in iron metabolism and neurological function.
Satiety and Feelings
High in protein, beef liver helps you feel full longer. Its rich nutrients provide lasting energy.
What does 100 g look like?
About 1/2 cup cooked or a palm-sized slice.
What does 2000|2500 calories look like?
Roughly 1.5 to 1.85 kg (3.3 to 4.1 lbs) or 7.5 to 9.25 cups.
Other types of livers (100 grams | 3.5 ounces)
| Type of Liver | Calories (per 100 grams) | Notes |
|---|---|---|
| Beef Liver | ~135 kcal | Rich in iron and vitamin A; strong flavor. |
| Chicken Liver | ~165 kcal | Smaller, tender liver; popular in pâtés and spreads. |
| Pork Liver | ~140 kcal | Mild flavor, slightly sweeter than beef liver. |
| Lamb Liver | ~130 kcal | Delicate texture and flavor; rich in nutrients. |
| Duck Liver | ~120 kcal | Fatty and rich; often used in gourmet dishes like foie gras. |
Daily Value per 100 grams %
Did you know?
Beef liver delivers over 500% of your daily vitamin A in just 100 grams.
It’s one of the best sources of vitamin B12, needed for brain and nerve function.
Heme iron from liver is easier to absorb than plant-based iron.
Choline supports liver and brain health.
Too much liver can cause vitamin A toxicity—enjoy it in moderation.
Drawbacks ⚠️
Very high in vitamin A, which can be toxic in large amounts.
Contains cholesterol, which may affect heart health.
Has a strong flavor that’s not for everyone.
