Liver
How Many Calories in Liver? Nutrition Facts and Benefits
Liver is a highly nutrient-dense organ meat enjoyed around the world, commonly from beef, chicken, or lamb. It can be pan-seared, sautéed with onions, made into pâté, or added to stews. Known for its rich, distinctive flavor, liver provides an exceptional array of vitamins and minerals in a relatively small serving.
Calories and Nutritional Values (Average, cooked beef liver)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 191 kcal | 5.1 g | 29.1 g | 4.8 g | 0 g | 70 mg |
| 2 | 1 serving (200 g) | 382 kcal | 10.2 g | 58.2 g | 9.6 g | 0 g | 140 mg |
Health Benefits of Liver
- Exceptional source of vitamin A (retinol) for vision, immunity, and skin health.
- Rich in vitamin B12, folate, and riboflavin, supporting red blood cell formation and energy metabolism.
- Provides highly bioavailable heme iron, helping prevent iron-deficiency anemia.
- High-quality protein with essential amino acids for muscle repair and maintenance.
- Contains choline, copper, and selenium, supporting brain function, thyroid health, and antioxidant defenses.
Consumption Tips
- Choose fresh, high-quality liver; soak in milk or lemon water for 20–30 minutes to mellow the flavor.
- Cook thoroughly to an internal temperature of about 71°C (160°F) for safety; avoid overcooking to keep it tender.
- Pair with vitamin C–rich foods (e.g., lemon, bell pepper) to enhance iron absorption.
- Due to very high vitamin A, enjoy in moderation (e.g., 1–2 times per week); pregnant individuals should consult a healthcare professional.
- Limit added salt to manage sodium intake; serve with vegetables or whole grains for a balanced meal.
- If you have gout or high uric acid, consider limiting liver because it is high in purines.