Beef Liver Nutrition Info & Facts

We’ve collected the essential info on beef liver nutrition and presented the benefits in this article. Liver is one of the most nutritious foods available to us and despite this particular food source falling out of favour in modern times it was once regarded highly for it’s ability to nourish. In this article the nutritional properties of beef liver are explained and facts provided to back it up.

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Fact 1: Liver one of the best sources of essential nutrition

Many people think fruits and vegetables are the best source of vitamins and minerals, but a little known fact is that liver is the most nutrition dense food available. Compared with other foods you only need to eat a very small amount of liver to provide the Recommended Daily Intake (RDI) for many essential nutrients. Liver also contains protein and is low in calories.

A 100 gram (3.5 ounce) serving of cooked beef liver provides the following essential nutrients:

  • Vitamin B12: 3,460% of the RDI. Vitamin B12 assists the formation of red blood cells and DNA. Brain function is also assisted by B12.
  • Vitamin A: 860 to 1,100% of the RDI. Vitamin A is important for maintaining the visual system, immune function and reproduction. Vitamin A promotes healthy heart and kidneys function.
  • Riboflavin (B2): 210 to 260% of the RDI. Riboflavin is critical to cellular development and function. It also assists with transforming food into energy.
  • Folate (B9): 65% of the RDI. Folate is an essential nutrient that plays a role in cell growth and the formation of DNA.
  • Iron: 80% of the RDI, or 35% for women of menstruating age. Iron is an essential nutrient whose job it is to transport oxygen around the body. The type of iron in liver is called “heme iron”, which is the type most easily absorbed by the body.
  • Copper: 1,620% of the RDI. Copper in a key element that activates a number of enzymes, which regulate energy production, iron metabolism and brain function.
  • Choline: 100% of Adequate Intake (AI) for women and nearly all of it for men. Choline supports brain development and liver function.

Fact 2: Liver is a source of high quality protein

Eating liver provides a 25% proportion of high quality protein and also includes all of the essential amino acids. Amino acids are the components that make up proteins. Some amino acids are generated by the body, but essential amino acids are derived from food sources.

Eating protein has been proven to help with losing weight, as proteins satisfying hunger more effectively than fats and carbohydrates. A high protein diet has also been shown to increase metabolic rate, which is the number of calories burned by the body during everyday function. An increased metabolic rate assists with losing weight.

Lastly, a higher protein diet increases muscle building and helps retain muscle mass when losing weight.

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Fact 3: Liver contains less calories than many other meats

Eating liver is provides more nutrients than most other foods, per calorie. Muscle meats like steak are quite nutritionally poor when compared with liver and you will need to eat more calories to obtain the same level of nutrition.

As an example, if you eat 100 grams of sirloin steak you will consume more than 200 calories. The equivalent weight of beef liver provides just 175 calories and in addition supplies a higher quantity of many essential vitamin and most minerals.

If you are trying to lose weight by reducing calorie intake it is especially important to ensure the food eaten includes the best possible nutritional value. Liver is the perfect food to assist with losing weight. Other foods do provide high quality protein, but liver also contains many essential vitamins and minerals. Liver is a very efficient food source.

On top of all these amazing benefits that liver offers it is also low in fat. As a comparison approximately 25% of the calories in liver come from fat, compared with about 50% in beef steak.

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