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Beef Liver — Nutrients, Health Benefits, and Shopping Tips

Beef liver photo

Listonic Team

September 4, 2024

Beef liver is one of the most nutrient-dense foods available, packed with vitamins. Discover how to incorporate beef liver into your diet healthily, its benefits and risks, and tips for selecting and storing it.

Nutrients

Check the detailed nutritional values of beef liver, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

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Nutrition facts

Amount per 100 g

Calories

🔥 135 kcal

Nutrients per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein20 g40%
Sodium70 mg3.04%
Total Fat4 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.

Among other things, here's what makes beef liver stand out:

20 g

🧀 Good Protein Content

Key takeaways

😋
Beef liver is extremely nutrient-rich, high in vitamin A and iron.
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Store fresh beef liver in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to four months. Cooked beef liver can be refrigerated for up to four days.

Health benefits

Discover the nutritional value of beef liver in supporting a health-conscious lifestyle and enhancing your well-being.
  • 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

Recognize the potential health concerns and risks associated with beef liver.
  • 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.
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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 choose beef liver

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

Slice the liver into meal-sized portions before freezing. This way, you can defrost only what you need, minimizing waste and reducing the time needed to thaw it.

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?

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👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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