Beef Liver — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 135 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 20 g | 40% |
| Sodium | 70 mg | 3.04% |
| Total Fat | 4 g | 5.13% |
*The % of 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.
20 g
🧀 Good Protein Content
Key takeaways
Health benefits
- Extremely nutrient-dense, providing high levels of vitamins A, B12, and iron, which support vision, energy production, and red blood cell formation.
- Rich in protein, essential for muscle growth and repair.
- Contains essential minerals such as zinc, copper, and selenium, which support immune function and overall health.
- Supports detoxification processes in the body due to its high nutrient content.
Health risks
- High cholesterol content which can contribute to heart disease and other cardiovascular issues if consumed excessively.
- Vitamin A toxicity if consumed in large amounts, as beef liver is extremely high in vitamin A, which can be harmful in excessive doses.
- Risk of contamination with harmful bacteria or parasites if not properly cooked or sourced from reputable suppliers.
- Potential heavy metal content such as cadmium, which can accumulate in the liver and pose long-term health risks if consumed frequently.
How to choose beef liver
A smooth, shiny, deep red surface characterizes high-quality beef liver. It should have a slightly sweet, metallic smell. The liver should feel firm, not sticky or overly soft.
Reject any beef liver showing pale color or discoloration spots, indicating poor quality or aging. Avoid liver with a sour or bitter odor, as this is a sign of spoilage.
How to store beef liver
Fresh beef liver should be stored in the refrigerator and used within a few days. For longer storage, freezing is effective, where it can last up to four months. Keeping it in an airtight container or tightly wrapped helps preserve its freshness.
Leaving beef liver at room temperature can quickly lead to spoilage. Do not refreeze beef liver once thawed, as this can degrade its texture and flavor. Thawing in the refrigerator is the safest way to ensure quality and safety.
✅ Extra Tip
How long does it last?
Beef liver can last for 1-2 days in the refrigerator. It can be frozen for up to 3-4 months to extend its shelf life. Proper storage in an airtight container or vacuum-sealing helps preserve its quality.
What to do with leftovers?
Leftover beef liver can be used in a variety of dishes that highlight its rich, distinctive flavor. Slice it thinly and sauté with onions for a classic liver and onions dish, or add it to a pâté with butter and herbs to spread on toast or crackers.
Beef liver can also be chopped and added to stews or soups for extra nutrition. If you have extra liver, consider making a liver and bacon casserole, where the richness of the liver pairs well with the smoky bacon. It can also be ground and mixed into meatloaf or burger patties to add a depth of flavor. For a unique twist, try marinating and grilling the liver for a smoky, savory dish, or slicing it thin and adding to a salad with a tangy vinaigrette.
👨⚕️️ Medical disclaimer
How beef liver supports specific health conditions
Beef liver is one of the most nutrient-dense foods, rich in iron and vitamin B12, supporting blood health and preventing anemia. It also contains high levels of vitamin A, promoting eye health and supporting immune function. Additionally, beef liver is packed with protein, aiding in muscle health and recovery. Its antioxidant properties may contribute to liver health by promoting detoxification.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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