Beef Liver: Calories, Nutrition & Healthier Swaps

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.

Beef Liver nutrition facts per 100 g and per serving

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.

Beef Liver: nutrition highlights

A serving (serving, 150 g) provides 30 g of protein — about 54% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, beef liver gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (serving, 150 g) 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

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Chicken breast, raw — 220 g, 249 kcal: −2.7 g saturated fat, −0.6 g salt.
• Beef tripe, boiled — 260 g, 247 kcal: −0.5 g salt.
• Chicken Breast — 180 g, 247 kcal: −2.9 g saturated fat, −0.5 g salt.
• Grilled turkey breast — 180 g, 243 kcal: −2.9 g saturated fat, −0.3 g salt.