Beef liver nutrition facts

Beef liver (3 oz, 85 g) has 162 calories, 24.7 g protein, 0 g fiber, 4.5 g fat. It is an excellent source of vitamin B12 (2,500% DV), copper (1,349% DV), vitamin A (892% DV) and a good source of thiamin and manganese.

Vitamin B12 2,500% DV Copper 1,349% DV Vitamin A 892% DV Riboflavin 224% DVPantothenic acid 121% DV

#1 of 43 meat and poultry for choline #1 of 49 meat and poultry for niacin #2 of 28 meat and poultry for vitamin A #1 of 48 meat and poultry for phosphorus #1 of 50 meat and poultry for iron #14 of 48 meat and poultry for thiamin

Nutrition Facts

Serving size3 oz (85 g)

Calories162

Total Fat 4.5g5.7%

Saturated Fat 2.5g13%

Trans Fat 0.31g

Cholesterol 337mg112%

Sodium 67mg2.9%

Total Carbohydrate 4.4g1.6%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 24.7g49%

Vitamin D 1.02µg5.1%

Calcium 5mg0.4%

Iron 5.6mg31%

Potassium 299mg6.4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 63%
■ Fat 26%
■ Carbohydrate 11%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

150

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.2

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 36 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in beef liver

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	162 kcal	8.1%
Protein	24.7 g	49%
Total fat	4.5 g	5.7%
Carbohydrate	4.4 g	1.6%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	2.5 g	13%
Trans fat	0.31 g	no DV
Monounsaturated fat	1 g	no DV
Polyunsaturated fat	0.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	337 mg	112%
Vitamins
Vitamin C	1.6 mg	1.8%
Thiamin (B1)	0.16 mg	14%
Riboflavin (B2)	2.91 mg	224%
Niacin (B3)	14.9 mg	93%
Pantothenic acid (B5)	6.04 mg	121%
Vitamin B6	0.86 mg	51%
Folate (DFE)	215 µg	54%
Vitamin B12	59.99 µg	2,500%
Vitamin A (RAE)	8,026 µg	892%
Vitamin E	0.43 mg	2.9%
Vitamin D	1.02 µg	5.1%
Vitamin K	2.8 µg	2.3%
Choline	362 mg	66%
Minerals
Sodium	67 mg	2.9%
Calcium	5 mg	0.4%
Iron	5.6 mg	31%
Magnesium	18 mg	4.2%
Phosphorus	422 mg	34%
Potassium	299 mg	6.4%
Zinc	4.5 mg	41%
Copper	12.14 mg	1,349%
Manganese	0.3 mg	13%
Selenium	30.7 µg	56%
Carotenoids
Beta-carotene	138 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	50 g	no DV
Amino acids
Tryptophan	0.313 g	no DV
Threonine	1.033 g	no DV
Isoleucine	1.149 g	no DV
Leucine	2.269 g	no DV
Lysine	1.91 g	no DV
Methionine	0.645 g	no DV
Phenylalanine	1.288 g	no DV
Valine	1.497 g	no DV
Histidine	0.747 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	191 kcal	9.6%
Protein	29.1 g	58%
Total fat	5.3 g	6.7%
Carbohydrate	5.1 g	1.9%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	2.9 g	15%
Trans fat	0.36 g	no DV
Monounsaturated fat	1.1 g	no DV
Polyunsaturated fat	1.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	396 mg	132%
Vitamins
Vitamin C	1.9 mg	2.1%
Thiamin (B1)	0.19 mg	16%
Riboflavin (B2)	3.42 mg	263%
Niacin (B3)	17.5 mg	110%
Pantothenic acid (B5)	7.11 mg	142%
Vitamin B6	1.02 mg	60%
Folate (DFE)	253 µg	63%
Vitamin B12	70.58 µg	2,941%
Vitamin A (RAE)	9,442 µg	1,049%
Vitamin E	0.51 mg	3.4%
Vitamin D	1.2 µg	6%
Vitamin K	3.3 µg	2.8%
Choline	426 mg	77%
Minerals
Sodium	79 mg	3.4%
Calcium	6 mg	0.5%
Iron	6.5 mg	36%
Magnesium	21 mg	5%
Phosphorus	497 mg	40%
Potassium	352 mg	7.5%
Zinc	5.3 mg	48%
Copper	14.28 mg	1,587%
Manganese	0.36 mg	15%
Selenium	36.1 µg	66%
Carotenoids
Beta-carotene	162 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	59 g	no DV
Amino acids
Tryptophan	0.368 g	no DV
Threonine	1.215 g	no DV
Isoleucine	1.352 g	no DV
Leucine	2.67 g	no DV
Lysine	2.247 g	no DV
Methionine	0.759 g	no DV
Phenylalanine	1.515 g	no DV
Valine	1.761 g	no DV
Histidine	0.879 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	54 kcal	2.7%
Protein	8.2 g	16%
Total fat	1.5 g	1.9%
Carbohydrate	1.5 g	0.5%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.8 g	4.2%
Trans fat	0.1 g	no DV
Monounsaturated fat	0.3 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	112 mg	37%
Vitamins
Vitamin C	0.5 mg	0.6%
Thiamin (B1)	0.05 mg	4.6%
Riboflavin (B2)	0.97 mg	75%
Niacin (B3)	5 mg	31%
Pantothenic acid (B5)	2.02 mg	40%
Vitamin B6	0.29 mg	17%
Folate (DFE)	72 µg	18%
Vitamin B12	20.01 µg	834%
Vitamin A (RAE)	2,677 µg	297%
Vitamin E	0.14 mg	1%
Vitamin D	0.34 µg	1.7%
Vitamin K	0.9 µg	0.8%
Choline	121 mg	22%
Minerals
Sodium	22 mg	1%
Calcium	2 mg	0.1%
Iron	1.9 mg	10%
Magnesium	6 mg	1.4%
Phosphorus	141 mg	11%
Potassium	100 mg	2.1%
Zinc	1.5 mg	14%
Copper	4.05 mg	450%
Manganese	0.1 mg	4.4%
Selenium	10.2 µg	19%
Carotenoids
Beta-carotene	46 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	17 g	no DV
Amino acids
Tryptophan	0.104 g	no DV
Threonine	0.344 g	no DV
Isoleucine	0.383 g	no DV
Leucine	0.757 g	no DV
Lysine	0.637 g	no DV
Methionine	0.215 g	no DV
Phenylalanine	0.43 g	no DV
Valine	0.499 g	no DV
Histidine	0.249 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168626 ("Beef, variety meats and by-products, liver, cooked, braised").

Nutrients in beef liver, in detail

Iron in beef liver

Frequently asked questions

How many calories are in beef liver?

Beef liver has 162 calories per 3 oz (85 g), or 191 calories per 100 g, according to USDA FoodData Central.

How much protein is in beef liver?

24.7 g of protein per 3 oz, which is 49% of the 50 g Daily Value.

What is beef liver rich in?

Per serving, beef liver is richest in Vitamin B12 at 2,500% of the Daily Value, Copper (1,349%), Vitamin A (RAE) (892%), Riboflavin (B2) (224%).

Is beef liver healthy?

By nutrient density, beef liver scores 150 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More meat and poultry

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.