⏱ 20 min totalVenezuelan Beef Liver and Onions
Per 1 serving · 201 g · 9 ingredients
of a 2,000 cal day
- Protein24g38% of calories
- Carbs11g17% of calories
- Fat13g46% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Venezuelan Beef Liver and Onions (201 g) has 271 calories, with 24 g of protein, 11 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (48% DV), Vitamin A (629% DV) and Vitamin K (41% DV). Keep an eye on cholesterol, which provides 106% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Vitamin A629%
- Vitamin K41%
- Thiamine20%
- Riboflavin (B2)241%
- Niacin94%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E10%
- Potassium10%
Watch
20%+ of the daily value
- Cholesterol106%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
½ cloves, minced Garlic
4 oz Beef liver- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
³⁄₁₆ tbsp Butter
½ medium Onion
⅔ fl oz White wine
¹⁄₁₆ cup Parsley
Directions
- 1
Heat a large skillet over medium-high heat with two-thirds of the olive oil.
- 2
Sauté the minced garlic until fragrant, stirring constantly to avoid burning, about 1-2 minutes.
- 3
Add the liver strips in batches if necessary, and fry until browned on both sides. Season with salt and pepper to taste. Cook the liver until it reaches an internal temperature of 160°F. Remove the liver from the skillet with a slotted spoon and set aside.
- 4
Add the remaining olive oil and butter to the same skillet. Sauté the onions until translucent and fragrant.
- 5
Return the liver to the skillet and add the white wine. Let the wine reduce for 2-3 minutes.
- 6
Sprinkle with freshly chopped parsley and serve hot.
Vitamins & minerals
Amounts for 1 serving (201 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5,660 μg | 629% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 49 μg | 41% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 3 mg | 241% |
| Niacin | 15 mg | 94% |
| Vitamin B6 | 1 mg | 101% |
| Folate (B9) | 343 μg | 86% |
| Vitamin B12 | 67 μg | 2,802% |
| Pantothenic acid | 8 mg | 164% |
| Choline | 383 mg | 70% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 27 mg | 3% |
| Iron | 6 mg | 74% |
| Potassium | 470 mg | 10% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 463 mg | 66% |
| Zinc | 5 mg | 43% |
| Copper | 11 mg | 1,232% |
| Manganese | 0.5 mg | 20% |
| Selenium | 46 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 394 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 40 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 5,627 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 271 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Venezuelan Beef Liver and Onions?
One serving of Venezuelan Beef Liver and Onions (1 serving) has 271 calories, which works out to 135 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Venezuelan Beef Liver and Onions high in protein?
Yes. It has 24 g of protein per serving, and 38% of its calories come from protein (8.8 g of protein per 100 calories).
Are Venezuelan Beef Liver and Onions keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Venezuelan Beef Liver and Onions?
109 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Venezuelan Beef Liver and Onions?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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