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Beef Liver, Raw

Beef Liver, Raw

EverydayRaw

Beef liver is one of the most nutrient-dense organ meats available, distinguished by its deep reddish-brown color and smooth, firm texture when raw. This highly concentrated source of nutrients provides exceptional levels of vitamin A, B12, iron, and copper, surpassing most other food sources in these essential nutrients. Raw beef liver requires proper refrigeration and thorough cooking before consumption to ensure food safety, though its nutritional content is most preserved in its raw state.

Macro Impact

A 3 oz serving contains 112 calories, 17g protein, 3g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 112 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories112
% Daily Value*
Total Fat3g
4%
Saturated Fat1.0g
5%
Trans Fat0.1g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.4g
Cholesterol235mg
78%
Sodium54mg
2%
Total Carbohydrate3g
1%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D1mcg
5%
Calcium4mg
0%
Iron5mg
29%
Potassium266mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
4 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
235 / 300 g
78%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
17 / 80 g
22%
Amino Acids
Histidine
1 / 3 g
16%
Isoleucine
1 / 2 g
49%
Leucine
2 / 3 g
51%
Lysine
1 / 2 g
55%
Methionine
0 / 1 g
37%
Phenylalanine
1 / 2 g
45%
Threonine
1 / 1 g
63%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
50%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
2 / 1 mg
196%
Niacin, B3
13 / 15 mg
83%
Pantothenic Acid, B5
7 / 5 mg
138%
Pyridoxine, B6
1 / 1 mg
59%
Biotin, B7
28 / 30 mcg
94%
Cobalamin, B12
67 / 2 mcg
2773%
Folate
247 / 400 mcg
62%
Vitamin A
13.6k / 800 mcg
1700%
Vitamin C
20 / 83 mg
24%
Vitamin D
1 / 15 mcg
7%
Vitamin E
0 / 15 mg
2%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
4 / 1k mg
0%
Copper
7 / 1 mg
737%
Iron
5 / 13 mg
40%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
14%
Phosphorous
315 / 700 mg
45%
Potassium
266 / 3k mg
9%
Selenium
28 / 55 mcg
51%
Sodium
54 / 2.3k mg
2%
Zinc
3 / 10 mg
33%
Chromium
4 / 30 mcg
14%
Molybdenum
145 / 45 mcg
321%
Iodine
4 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
60 g
Caffeine
0 mg
Choline
283 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beef, variety meats and by-products, liver, raw. USDA Standard Reference, Legacy. Food ID 169451.
  2. 2.Beef, New Zealand, imported, variety meats and by-products, liver, raw. USDA Standard Reference, Legacy. Food ID 174729.
  3. 3.Beef, liver, raw. Canadian Nutrient File. Food ID 2788.
  4. 4.Liver, ox, raw. Frida. Public Food Key 742.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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