Food Nutrition Facts:
Beef, variety meats and by-products, liver, cooked, braised

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Food Description:
(fdcid: 168626)
 Beef, variety meats and by-products, liver, cooked, braised
Food Category: Beef Products
Food Information: Beef liver is one of the most nutrient-dense foods. In addition to protein, it contains large amounts of vitamins and minerals. For example, 100 gram of pan-fried beef liver contains 3,463% of vitamin B12 a person needs daily, and 1,620% of copper daily value. You can find all the detailed nutritional values in this page. Here are beef liver's main health benefits when consumed in moderation:

  • Rich in High-Quality Protein: provides all essential amino acids to support muscle repair and growth, tissue repair, and immune function.
  • Extremely High in Vitamin A: it is one of the richest dietary sources of preformed Vitamin A (retinol) which supports healthy vision, skin health and collagen regeneration, and strong immune system.
  • Abundant in B Vitamins, Especially B12: B12: critical for red blood cell production, neurological health and brain function, and energy metabolism; B9 Folate: supports DNA synthesis and cell division; B2 Riboflavin and B3 Niacin: boost energy production and support brain function.
  • Excellent Source of Heme Iron: heme iron is the form of iron most easily absorbed by the body. It can prevent and combat iron-deficiency anemia, help oxygen transport throughout the body via hemoglobin.
  • Supports a Healthy Immune System: beef liver contains high amounts of zinc, copper, and selenium, which play key roles in immunity and antioxidant defense.

Cautious:

  • Nutrient Toxicities: since beef liver is a "super" nutrient-dense food, you should not consume too much in a single meal and also not too frequently. Otherwise, you may be "overdose" of some nutrients that may cause nutrient toxicity, such as Vitamin A toxicity and copper toxicity.
  • High Purines: when purines are broken down, they produce uric acid. Normally, uric acid dissolves in blood and is excreted in urine. However, too much build-up uric acid in the blood may cause some problems, such as gout, kidney stones, and cardiovascular problems.
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		191
% Daily Value*
Total Fat 5.26g 6.7%
Saturated Fat 2.95g 14.7%
Trans Fat 0.36g
Cholesterol 396mg 132%
Sodium 79mg 3.4%
Total Carbohydrate 5.13g 1.9%
Dietary Fiber 0g 0%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 29.08g 58.2%
Vitamin D 1.2mcg 6%
Calcium 6mg 0.5%
Iron 6.54mg 36.3%
Potassium 352mg 7.5%
Vitamin A 9,442 mcg 1,049.1%
Vitamin C 1.9mg 2.1%
Thiamin 0.19mg 16.2%
Riboflavin 3.42mg 263.5%
Niacin 17.52mg 109.5%
Vitamin B6 1.02mg 59.8%
Folate 253mcg DFE 63.2%
Vitamin B12 70.58mcg 2,940.8%
Phosphorus 497mg 39.8%
Magnesium 21mg 5%
Zinc 5.3mg 48.2%
Choline 426mg 77.5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Beef Liver
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 184 kcal, Reported: 191 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 5.13 20.52 11.1% 45-65%
Protein 29.08 116.32 63.2% 10-35%
Total Fat 5.26 47.34 25.7% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B9) 253 µg 63.25%
Protein 29.08 g 58.16%
Iron, Fe 6.54 mg 36.33%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 396 mg 132.00%
Fatty acids, total saturated 2.947 g 14.74%
Fatty acids, total trans 0.365 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin B12 70.58 µg 2,940.83%
Copper, Cu 14.283 mg 1,587.00%
Vitamin A, RAE 9,442 µg 1,049.11%
Vitamin A, IU 31,714 IU 634.28%
Riboflavin (Vitamin B2) 3.425 mg 263.46%
Pantothenic acid (Vitamin B5) 7.11 mg 142.20%
Niacin (Vitamin B3) 17.525 mg 109.53%
Choline, total 426 mg 77.45%
Selenium, Se 36.1 µg 65.64%
Folate, food 253 µg 63.25%
Folate, DFE 253 µg 63.25%
Vitamin B6 1.017 mg 59.82%
Zinc, Zn 5.3 mg 48.18%
Phosphorus, P 497 mg 39.76%
Thiamin (Vitamin B1) 0.194 mg 16.17%
Manganese, Mn 0.356 mg 15.48%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 58.81 g
Energy 191 kcal 9.55% 2,000 kcal
Energy 801 kJ
Protein 29.08 g 58.16% 50 g
Total lipid (fat) 5.26 g 6.74% 78 g
Ash 1.74 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 6 mg 0.46% 1,300 mg
Iron, Fe 6.54 mg 36.33% 18 mg
Magnesium, Mg 21 mg 5.00% 420 mg
Phosphorus, P 497 mg 39.76% 1,250 mg
Potassium, K 352 mg 7.49% 4,700 mg
Sodium, Na 79 mg 3.43% 2,300 mg
Zinc, Zn 5.3 mg 48.18% 11 mg
Copper, Cu 14.283 mg 1,587.00% 0.9 mg
Manganese, Mn 0.356 mg 15.48% 2.3 mg
Selenium, Se 36.1 µg 65.64% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 1.9 mg 2.11% 90 mg
Thiamin (Vitamin B1) 0.194 mg 16.17% 1.2 mg
Riboflavin (Vitamin B2) 3.425 mg 263.46% 1.3 mg
Niacin (Vitamin B3) 17.525 mg 109.53% 16 mg
Pantothenic acid (Vitamin B5) 7.11 mg 142.20% 5 mg
Vitamin B6 1.017 mg 59.82% 1.7 mg
Folate, total (Vitamin B9) 253 µg 63.25% 400 µg
Folic acid 0 µg
Folate, food 253 µg 63.25% 400 µg
Folate, DFE 253 µg 63.25% 400 µg
Choline, total 426 mg 77.45% 550 mg
Betaine 5.6 mg
Vitamin B12 70.58 µg 2,940.83% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 9442 µg 1,049.11% 900 µg
Retinol 9428 µg
Carotene, beta 162 µg
Carotene, alpha 11 µg
Cryptoxanthin, beta 11 µg
Vitamin A, IU 31714 IU 634.28% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 0 µg
Vitamin E (alpha-tocopherol) 0.51 mg 3.40% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.06 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 49 IU
Vitamin D (D2 + D3) 1.2 µg 6.00% 20 µg
Vitamin D3 (cholecalciferol) 1.2 µg
Vitamin K (phylloquinone) 3.3 µg 2.75% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.368 g
Threonine 1.215 g
Isoleucine 1.352 g
Leucine 2.67 g
Lysine 2.247 g
Methionine 0.759 g
Cystine 0.526 g
Phenylalanine 1.515 g
Tyrosine 1.128 g
Valine 1.761 g
Arginine 1.735 g
Histidine 0.879 g
Alanine 1.627 g
Aspartic acid 2.694 g
Glutamic acid 3.652 g
Glycine 1.627 g
Proline 1.343 g
Serine 1.265 g
Hydroxyproline 0.046 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 5.13 g 1.87% 275 g
Fiber, total dietary 0 g 0.00% 28 g
Total Sugars 0 g 0.00% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 2.947 g 14.74% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0.038 g
SFA 15:0 0.013 g
SFA 16:0 0.794 g
SFA 17:0 0.071 g
SFA 18:0 2.015 g
SFA 20:0 0 g
SFA 22:0 0.016 g
Fatty acids, total monounsaturated 1.124 g
MUFA 14:1 0 g
MUFA 15:1 0 g
MUFA 16:1 0.083 g
MUFA 17:1 0.022 g
MUFA 18:1 1.016 g
MUFA 20:1 0.003 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 1.109 g
PUFA 18:2 0 g
PUFA 18:2 n-6 c,c 0.659 g
PUFA 18:3 0 g
PUFA 18:3 n-3 c,c,c (ALA) 0.017 g
PUFA 18:3 n-6 c,c,c 0.025 g
PUFA 18:4 0 g
PUFA 20:2 n-6 c,c 0.011 g
PUFA 20:3 0 g
PUFA 20:4 0.397 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0.365 g
Cholesterol 396 mg 132.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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