Calorie Chart / Meat & Eggs / Beef liver
How Many Calories Are in Beef liver?
Calculation of the nutritional value & Recommended Dietary Intake of beef liver
For g and a calorie requirement of kcal
| Calories 201 kcal | Proteins 32 g | Lipids 6 g | Carbohydrates 5.3 g |
| 10% | 43% | 9% | 2% |
Health benefits of beef liver
Beef liver - 100g
Calories 134 kcal
Proteins 21 g
Lipids 4 g
Carbohydrates 3.5 g
Beef liver is a moderate-calorie offal, providing dense nutrition without an excessive calorie load. Although its calories remain reasonable, the organ is outstandingly rich in vitamin A (retinol), vitamin B12, riboflavin, and folate, nutrients that support vision, red blood cell formation, and energy metabolism. Iron and copper are highly bioavailable here, making beef liver a reference food for preventing iron-deficiency anemia while keeping daily calories under control.
Another advantage—still at moderate calories—is its concentration of high-quality proteins that supply all essential amino acids, useful for muscle repair. The presence of coenzyme Q10 and choline is sometimes linked to supposed benefits for heart and brain health ("supposed" because clinical evidence is still limited). All these assets come in only 134 kcal per 100 g, so you get many micronutrients per calorie.
Historically, liver has been prized since antiquity; Roman cooks even fattened geese on figs to obtain luxurious livers, a practice that later inspired today's foie gras. In many cultures, warriors consumed liver first after a hunt to replenish strength while watching their calories for long marches. Including beef liver once a week can therefore upgrade micronutrient density without pushing daily calories too high.
Tips for incorporating beef liver into a balanced diet
Because beef liver cooks quickly, aim for brief pan-searing with onion rings and a splash of vinegar; this keeps the portion juicy while limiting extra calories from long frying. Serve it with steamed spinach or a side of brown rice to balance carbohydrates and add fiber without exploding calories. The classic French "liver and onions" meal clocks fewer calories than many red meat dishes yet feels hearty.
If you prefer a comforting dish, try blending diced liver into a homemade liver pâté; spread a small amount on wholemeal bread for a nutrient-dense snack whose calories stay moderate per slice. For athletes looking to raise proteins without too many calories, stir-fry strips with bell pepper and herbs, then wrap in lettuce cups instead of tortillas.
Remember portion control: 120 g of cooked liver already supplies ample micronutrients, so there is no need to stack calories with heavy sauces. Opt for a squeeze of lemon juice instead of cream to brighten flavor while respecting caloric goals. Planning your day's calories around one liver meal lets you enjoy other recipes such as beef bourguignon or chicken curry with rice later in the week without exceeding total calories.
Finally, rotate organs—occasionally swap for veal liver or lamb liver—to diversify taste and keep motivation high while still watching calories carefully.
Frequently Asked Questions
- How many calories are in beef liver?
- Beef liver contains 134 kcal per 100 g, a moderate amount of calories considering its nutrient density.
- Is beef liver good for weight loss because of its calories?
- Yes. At only 134 kcal per 100 g, beef liver offers many vitamins and proteins for relatively few calories, making it suitable for calorie-controlled or weight-loss plans when served with low-calorie sides.
- Does cooking method change the calories in beef liver?
- The raw meat itself keeps roughly the same calories, but added fat (oil, butter) or breading can raise total calories quickly. Grilling or dry-searing preserves flavor while limiting extra calories.
- How do calories in beef liver compare with beef steak?
- Standard beef steak averages around 200–250 kcal per 100 g, so beef liver's 134 kcal delivers fewer calories plus more micronutrients.
- Can athletes rely on beef liver calories for post-workout recovery?
- The 134 kcal portion supplies 21 g of proteins, helping muscle repair without excessive calories. Pairing it with a complex carb like quinoa refuels glycogen efficiently.
- How often is it safe to eat beef liver without exceeding calories or nutrients?
- Most guidelines suggest one 100–150 g serving weekly. That frequency keeps vitamin A within safe limits while allowing room in your weekly calories for other protein sources.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
