Beef liver (raw) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein5.8g63% of calories
- Carbs1.1g12% of calories
- Fat1g25% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Beef liver (raw) (1 oz, 28 g) has 38 calories, with 5.8 g of protein, 1.1 g of carbohydrates and 1 g of fat. Most of its energy comes from protein (63% of calories). It is high in Vitamin A (156% DV), riboflavin (b2) (60% DV) and niacin (23% DV). Keep an eye on cholesterol, which provides 26% of the daily value.
High in
20%+ of the daily value
- Vitamin A156%
- Riboflavin (B2)60%
- Niacin23%
- Vitamin B624%
- Folate (B9)21%
- Vitamin B12700%
Good source of
10–19% of the daily value
- Choline17%
- Iron17%
- Phosphorus16%
- Zinc10%
Watch
20%+ of the daily value
- Cholesterol26%
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,408 μg | 156% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 1 mg | 60% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 82 μg | 21% |
| Vitamin B12 | 17 μg | 700% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 94 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 1 mg | 0% |
| Iron | 1 mg | 17% |
| Potassium | 89 mg | 2% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 110 mg | 16% |
| Zinc | 1 mg | 10% |
| Copper | 3 mg | 307% |
| Manganese | 0.1 mg | 4% |
| Selenium | 11 μg | 20% |
Full breakdown · 34 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 66 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.3 g | — |
| Retinol | 1,403 μg | — |
| Serine | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D3 | 0.3 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
142 calBeef liver (cooked, pan-fried)1 slice+104 cal
150 calSkylark Beef Liver1 piece+112 cal
0 calAncestral Supplements Grassfed Beef Liver, Capsules6 capsules−38 cal
130 calBeef liver (cooked, braised)1 slice+92 cal- 150 cal
Skylark Calf Liver1 piece+112 cal - 0 calCoadeage Grass-Fed Beef Liver6 capsules−38 cal
Burning 38 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 5minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Beef liver (raw)?
One serving of Beef liver (raw) (1 oz) has 38 calories, which works out to 135 calories per 100 g. That is about 1.9% of a 2,000-calorie day.
Is Beef liver (raw) high in protein?
Not especially. It has 5.8 g of protein per serving, and protein supplies 63% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Beef liver (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Beef liver (raw)?
20 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Beef liver (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
