Beef, variety meats and by-products, liver, cooked, braised

Beef liver is the edible liver of cattle (Bos taurus) and is categorized as an organ meat, also known as offal. One of the oldest and most nutrient-dense foods in human diets, liver has been consumed by many cultures for centuries due to its rich micronutrient profile and relatively low cost. Traditionally appreciated in European cuisines as ‘liver and onions’, Middle Eastern dishes as sautéed with spices, and in South Asian recipes as part of curries, beef liver has long been valued for its robust flavor and dense nutrition. Organ meats, including liver, were often eaten by indigenous populations and early agricultural societies because they provided essential vitamins and minerals at levels far higher than typical muscle meats. Modern interest in beef liver is driven by both culinary tradition and nutritional science, which highlight its unparalleled content of bioavailable nutrients including preformed vitamin A, B vitamins, iron, copper, selenium, and choline. These compounds play vital roles in vision, energy production, immune function, and cellular metabolism. Botanically, liver is not a plant but an animal organ with specialized functions; it serves as a filter and metabolic hub in the body, processing nutrients and detoxifying compounds. The liver of cattle reflects these roles by concentrating key micronutrients. Beef liver varieties include grass-fed and grain-fed, with grass-fed often touted for higher omega-3 profiles and fewer contaminants. As a product category, beef liver sits within the larger group of beef variety meats, which also includes heart, kidneys, tongue, and tripe. While muscle cuts like steak and roast are prized for texture and flavor, organ meats like liver are celebrated for nutrient density. However, due to its strong, distinct flavor and firm texture, it can be polarizing; some people relish it, while others prefer it masked in pâtés or blended ground meats. Understanding the culinary and nutritional background of beef liver can help consumers make informed choices about how and why to include this organ meat in a balanced diet. Moreover, appreciation of its historical and cultural significance places beef liver not just as a food item but a nutritional legacy that has sustained human populations globally.

Beef liver stands out for its extraordinary nutrient density, providing high-quality protein, low to moderate fat, and a spectrum of vitamins and minerals in amounts that far exceed typical muscle meats. Per 100 grams cooked, beef liver delivers 29.08 grams of protein, making it a powerful source of complete protein with all essential amino acids required for tissue repair, immune function, and hormone synthesis. This protein content is comparable to lean cuts of beef, poultry, and seafood, but beef liver's true distinction lies in its micronutrient concentrations. One of the most remarkable aspects of beef liver nutrition is its vitamin A content: 9442 µg RAE per 100g cooked, equating to over 1000% of the daily recommended intake. This preformed vitamin A (retinol) supports vision, immune response, and cellular differentiation. However, such high levels also underscore the need for moderation, as excessive intake of preformed vitamin A can lead to toxicity, especially in sensitive populations like pregnant women (see risks section). In addition to vitamin A, beef liver is a powerhouse of B vitamins. Vitamin B12 is exceptionally high at 70.58 µg, a nutrient critical for red blood cell production, neurological function, and DNA synthesis. Other B vitamins such as riboflavin (B2 at 3.425 mg) and niacin (B3 at 17.525 mg) support energy metabolism and oxidative pathways. Folate (B9) is also abundant at 253 µg, contributing to cell division and homocysteine regulation. Collectively, these B vitamins make beef liver an excellent food for supporting energy levels and metabolic health. Mineral content in beef liver further enhances its nutrient density. It delivers 6.54 mg of iron, primarily heme iron, which is highly bioavailable compared to non-heme iron from plant sources. Heme iron supports oxygen transport and helps prevent iron-deficiency anemia. Copper is exceptionally high (14.283 mg), critical for connective tissue formation, energy production, and iron absorption. Selenium (36.1 µg) and zinc (5.3 mg) serve as cofactors for antioxidant enzymes and immune function, while phosphorus (497 mg) and potassium (352 mg) support bone health and electrolyte balance. Despite its impressive micronutrient profile, beef liver contains modest amounts of carbohydrates (5.13 g) and low dietary fiber, as expected for an animal-based food. Total fat is 5.26 g, with saturated fat at 2.947 g and small amounts of monounsaturated and polyunsaturated fats. Cholesterol is relatively high at 396 mg, reflecting liver’s biological role in cholesterol metabolism. Water content is about 58.81 g per 100g cooked, contributing to its texture and nutrient concentration. Compared to similar organ meats, beef liver typically provides higher levels of vitamin A and B12 than chicken or pork liver, making it one of the densest natural sources of these nutrients. When evaluating nutrient density, liver surpasses many fruits and vegetables in micronutrient content per calorie, underscoring its value as a nutrient-rich choice. At the same time, awareness of potential excesses (vitamin A, cholesterol) is essential for balanced consumption, particularly for individuals with specific health conditions or dietary restrictions. Overall, the nutrition profile of beef liver showcases why this organ meat is often described as ‘nature’s multivitamin’ in culinary and health communities.

Source: USDA FoodData Central (FDC ID: 168626)