Beef Liver Nutrition Facts: Calories, Vitamins & Minerals
Beef Liver nutrition facts per 100 g and per serving
Figures are for: Beef liver, stewed
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 165 kcal | 248 kcal |
| Energy (kilojoules) | 690 kJ | 1,036 kJ |
| Protein | 20 g | 30 g |
| Fat | 8 g | 12 g |
| incl. saturated | 2.5 g | 3.8 g |
| Total carbohydrates | 4 g | 6 g |
| incl. sugars | 1 g | 1.5 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.7 g | 1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
165 kcal (690 kJ) per 100 g · P/F/C 20/8/4 g
Serving (150 g) — 248 kcal (1,036 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Is beef liver healthy?
In moderation. Beef liver sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 30 g per serving — 54% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1 g per serving — 20% of the 5 g a day the WHO sets as the maximum.
A typical serving is 150 g: 248 kcal, 30 g protein, 12 g fat and 6 g carbs. Other weights in the table.
A healthier swap at the same calories: chicken breast (180 g): −2.9 g saturated fat, −0.5 g salt.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Liver is one of the richest foods in vitamin A, iron and B12 — which is exactly why it's eaten in moderation: a portion packs a lot of vitamin A.
protein 48%fat 43%carbs 9%
Vitamins and minerals in beef liver
Per 100 g, the standouts are vitamin B12 — 71 mcg, 2942% of the Daily Value (#1 of 29 in our meat & poultry section); copper — 14 mg, 1589% of the Daily Value (#1 of 29 in our meat & poultry section); vitamin A — 9,440 mcg, 1049% of the Daily Value (#1 of 29 in our meat & poultry section).
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 9,440 mcg | 14,160 mcg | 1573% |
| Vitamin C | 1.9 mg | 2.9 mg | 3% |
| Vitamin D | 1.2 mcg | 1.8 mcg | 9% |
| Vitamin E | 0.51 mg | 0.77 mg | 5% |
| Vitamin K | 3.3 mcg | 5 mcg | 4% |
| Thiamin (B1) | 0.19 mg | 0.29 mg | 24% |
| Riboflavin (B2) | 3.4 mg | 5.1 mg | 395% |
| Niacin (B3) | 18 mg | 26 mg | 164% |
| Vitamin B6 | 1 mg | 1.5 mg | 90% |
| Folate (B9) | 253 mcg | 380 mcg | 95% |
| Vitamin B12 | 71 mcg | 106 mcg | 4413% |
| Potassium | 352 mg | 528 mg | 11% |
| Magnesium | 21 mg | 32 mg | 8% |
| Phosphorus | 497 mg | 746 mg | 60% |
| Iron | 6.5 mg | 9.8 mg | 55% |
| Zinc | 5.3 mg | 8 mg | 72% |
| Copper | 14 mg | 21 mg | 2383% |
| Manganese | 0.36 mg | 0.53 mg | 23% |
| Selenium | 36 mcg | 54 mcg | 98% |
| Cholesterol | 396 mg | 594 mg | 198% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Beef, variety meats and by-products, liver, cooked, braised” (FDC ID 168626, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins. USDA braised beef liver has more protein (29 g) than our stewed-liver average (20 g); vitamins and minerals of liver depend little on cooking.
Beef Liver calories by weight, 50–300 g
150 g of beef liver has 248 calories and 200 g has 330. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 83 | 10 / 4 / 2 |
| 100 g | 165 | 20 / 8 / 4 |
| 150 g — typical serving | 248 | 30 / 12 / 6 |
| 200 g | 330 | 40 / 16 / 8 |
| 250 g | 413 | 50 / 20 / 10 |
| 300 g | 495 | 60 / 24 / 12 |
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Beef Liver: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pig liver, raw | 122 | 21 / 3.4 / 1.9 |
| Beef liver, raw | 135 | 20 / 3.6 / 3.9 |
| Beef liver, stewed | 165 | 20 / 8 / 4 |
| Chicken liver, braised | 165 | 25 / 6.5 / 0.9 |
| Beef liver, pan-fried | 175 | 27 / 4.7 / 5.2 |
| Pork liver, fried | 190 | 23 / 9 / 4 |
How much movement is one serving?
A 150 g serving is 248 kcal — roughly 81 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Beef Liver
Why swap: beef liver has a fair amount of saturated fat (2.5 g per 100 g), a fair amount of salt (0.7 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Chicken liver, braised — 150 g, 248 kcal: −0.4 g salt.
- Chicken Breast — 180 g, 247 kcal: −2.9 g saturated fat, −0.5 g salt.
- Turkey — 160 g, 248 kcal: −0.4 g salt, −1.8 g saturated fat.
Beef Liver vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peameal Bacon | 146 | 28 / 2.8 / 1.8 |
| Pork Tenderloin | 147 | 26 / 4 / 0 |
| Turkey | 155 | 29 / 4 / 0 |
| Chicken Drumsticks | 161 | 18 / 9.2 / 0.1 |
| Beef Liver | 165 | 20 / 8 / 4 |
| Ground Turkey | 185 | 25 / 9.5 / 0 |
| Filet Mignon | 188 | 29 / 8 / 0 |
FAQ
How many calories are in 100 g of beef liver?
100 g of beef liver has 165 calories, with 20 g protein, 8 g fat and 4 g carbohydrates.
How many calories are in a serving of beef liver?
A 150 g serving has 248 calories: 30 g protein, 12 g fat and 6 g carbs.
What are the macros of beef liver?
Per 100 g: 20 g protein, 4 g carbs and 8 g fat. By calories that's about 48% protein, 9% carbs and 43% fat.
How long do you have to walk to burn a serving of beef liver?
About 81 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person — that's the 248 calories in a 150 g serving.
What vitamins and minerals are in beef liver?
Per 100 g, beef liver is richest in vitamin B12 (71 mcg, 2942% DV), copper (14 mg, 1589% DV), vitamin A (9,440 mcg, 1049% DV) — from USDA FoodData Central record 168626.
How much fiber is in beef liver?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in beef liver change with the type and cooking method?
Per 100 g it ranges from 122 kcal (pig liver, raw) to 190 kcal (pork liver, fried); beef liver, stewed is in between, at 165 kcal.
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