Beef, variety meats and by-products, liver, raw

Beef liver refers to the edible liver from cattle and is categorized under "variety meats and by‑products" because it’s an organ rather than muscle meat. Humans have consumed liver for millennia as a nutrient‑rich food, with archaeological evidence showing organ meat consumption in prehistoric diets. In various world regions — including Europe, Africa, Asia, and the Southern United States — liver remains a traditional food often prepared with onions, herbs, and spices. Unlike muscle cuts, which primarily provide protein and fat, liver offers exceptionally high concentrations of micronutrients, especially vitamin A, vitamin B12, iron, riboflavin (B2), and copper. Indigenous diets in many cultures prized liver as a vital source of nutrients during lean seasons or as part of ceremonial feasts. Its culinary uses vary widely: some cultures grind or purée liver into pâtés, while others sauté it quickly over high heat to preserve texture and flavor. Beef liver is distinct from the livers of other animals like chicken, pork, or lamb. For example, chicken liver tends to be milder and softer in texture, while beef liver has a more pronounced, metallic flavor and firmer texture due to a higher concentration of iron‑binding proteins. In butchery and culinary settings, liver may be labeled simply as "beef liver," "organ meat," or listed under offal in markets. The raw form has a deep reddish‑brown color, and its freshness can be judged by a firm texture and lack of sour odor. Traditionally, liver was eaten as a source of nutrition during times when plant foods might be scarce, and its remarkable micronutrient density helped prevent deficiency diseases such as anemia and night blindness long before modern supplementation. In today’s context, beef liver sits at the crossroads of traditional food culture and modern nutritional science. It’s embraced by followers of paleo, keto, carnivore, and nutrient‑dense eating plans for its unique profile. However, because liver concentrates fat‑soluble vitamins and certain minerals, consumption recommendations often emphasize moderation, especially for vulnerable populations like pregnant people. From a production standpoint, liver comes from cattle raised in varied systems — grass‑fed, grain‑fed, and organic — and nutrient content can vary slightly with diet and breed. Regardless of origin, liver remains one of the most concentrated natural sources of essential micronutrients available to the human diet.

The nutritional profile of raw beef liver underscores why it’s considered among the most nutrient‑dense foods on the planet. Per 100 g raw, it provides 135 kcal with a macronutrient distribution that prioritizes protein, minimal carbohydrates, and modest fat. The 20.36 g of protein supplies all essential amino acids necessary for tissue repair, immune function, and enzyme synthesis. Unlike many plant sources, the protein in liver has an excellent amino acid score, meaning it contains high proportions of indispensable amino acids such as leucine, lysine, and valine — critical for muscle maintenance. The 3.63 g of total fat, including 1.233 g saturated fat, contributes little calorically but does provide fat‑soluble vitamins and serves as a transport medium for vitamin A. Micronutrient concentrations in beef liver are extraordinary. With 4968 µg vitamin A (RAE) — often more than 500% of daily needs in smaller servings — liver supports vision, epithelial tissue health, and immune function. It’s also a powerhouse for B vitamins: riboflavin (2.755 mg), niacin (13.175 mg), pyridoxine (1.083 mg), and especially vitamin B12 (59.3 µg), critical for nerve function and red blood cell production. These levels far exceed what is found in most muscle meats. Liver also offers 290 µg folate, essential for DNA synthesis and especially important in early pregnancy to reduce neural tube birth defects. Minerally, liver impresses with 4.9 mg iron, primarily in highly bioavailable heme form, significantly higher than most plant sources, and 9.755 mg copper, a trace mineral essential for connective tissue, energy metabolism, and antioxidant enzyme systems. Potassium (313 mg), phosphorus (387 mg), and selenium (39.7 µg) further round out the essential mineral profile. Compared with muscle cuts like sirloin or ground beef, liver has markedly higher levels of vitamins A, B12, and folate, while providing a similar or lower caloric load. This nutrient density makes liver particularly valuable for addressing micronutrient deficiencies. For example, iron deficiency anemia — one of the most common nutritional deficiencies worldwide — can be supported by the high heme iron content in liver. Similarly, vitamin B12 deficiency, prevalent among older adults and people with malabsorptive conditions, can be countered by regular, moderate consumption of liver. The high levels of B vitamins also support energy metabolism and cognitive function.

Source: USDA FoodData Central (FDC ID: 169451)