Beef liver: Nutrition, benefits, and risks

Beef liver is a nutritious meals merchandise that’s naturally excessive in protein, nutritional vitamins, vitamins, and minerals. Despite its many advantages and the truth that folks often eat beef merchandise, beef liver is just not a well-liked selection.

Beef liver is an affordable and available meat recognized for being wholesome and nourishing.

However, it could actually additionally carry some well being dangers. People may additionally not get pleasure from its distinctive taste, however they’ll put together sure dishes to assist disguise its taste.

This article will focus on the dietary info of beef liver, its well being advantages and dangers, and a few recipes for folks to think about.

According to the United States Department of Agriculture’s FoodData Central database, per 100 grams (g), beef liver incorporates:

  • 133 energy
  • 20.35 g of protein
  • 4.78 milligrams (mg) of iron
  • 16,814 worldwide items of vitamin A
  • 1.1 mg of vitamin C whole ascorbic acid
  • 274 mg of ldl cholesterol

A small quantity of beef liver can present greater than the Daily Value for a lot of important vitamins and sometimes incorporates extra nutritional vitamins than many fruit and veggies.

It can also be wealthy in top quality protein and low in energy.

Beef liver is an organ meat from cows. Some folks may additionally consult with it as offal or selection meats.

These phrases sometimes consult with the inner organs and entrails of animals {that a} butcher could discard after making ready them. Offal may embrace the center, kidneys, and tongue.

Some cultures could not eat offal, whereas others eat it often and will take into account it a delicacy.

Similar to human liver, beef liver is a vital organ for the cow, and it performs a number of vital features. Some of those vital functions involve metabolism, detoxing, and the storage of nutritional vitamins and minerals, which is why liver is so nutrient dense.

Among organ meats, animal livers typically contain the best protein content material and finest amino acid profile. They are additionally nice sources of vitamin A and B vitamins.

In reality, as a consequence of its dietary advantages, some folks could consult with beef liver as a superfood.

Beef liver is nutrient dense and has quite a few well being advantages. In addition to their good vitamin profile, animal livers resembling beef liver are additionally wealthy in minerals, together with zinc, iron, phosphorus, selenium, and copper.

These minerals are good for the physique within the following methods:

  • Zinc helps the immune system.
  • Iron is important for correct hemoglobin manufacturing.
  • Phosphorus aids bone and tooth well being.
  • Selenium performs an vital function in metabolism.
  • Copper is significant for power manufacturing.

Meat merchandise are additionally good sources of full protein, as they include all of the important amino acids. Liver has the best protein content material of all organ meats.

Therefore, consuming a balanced weight loss plan that incorporates beef liver can provide many well being advantages and assist help the immune system, the nervous system, development, improvement, and reproductive well being.

The beneficial quantity of liver consumption is within the vary of 100–250 g per week, relying on an individual’s age and intercourse.

The dangers related to consuming beef liver embrace consuming an excessive amount of vitamin A, ingesting copper, and absorbing antibiotics current within the liver.

Vitamin A

Beef liver is an effective supply of vitamin A. Although vitamin A is important for good well being, an individual can eat too much of it and danger vitamin A toxicity, or hypervitaminosis A.

Vitamin A toxicity may end up in:

  • liver injury
  • strain on the mind
  • imaginative and prescient issues
  • pores and skin modifications
  • bone ache


Beef liver can also be wealthy in copper. Again, though it is necessary for well being, consuming an excessive amount of copper may end up in copper toxicity.

Too a lot copper can have extreme well being results, such as:

  • lack of crimson blood cells
  • kidney failure
  • coronary heart failure
  • liver illness
  • mind injury
  • dying


One 2017 article notes that beef liver could typically include detectable ranges of antibiotics, which could possibly be hazardous to human well being. This could possibly be as a consequence of animals receiving antibiotics near the time of their slaughter.

Antibiotic residues current in meals could lead to antibiotic resistance and trigger:

  • allergic reactions
  • anaphylaxis
  • toxicity
  • disruptions in embryo improvement
  • sure forms of most cancers

Many folks could keep away from consuming beef liver as a consequence of well being considerations, together with ldl cholesterol, toxicity, and an overload of iron.

However, the potential well being advantages of consuming beef liver sometimes outweigh these considerations.


Due to the liver naturally producing cholesterol, beef liver incorporates roughly 274 mg of ldl cholesterol per 100 g, making it a excessive ldl cholesterol meals. Due to this, many individuals could want to keep away from consuming it.

However, there’s little evidence to counsel that dietary ldl cholesterol could cause coronary heart illness. For many individuals, it might be extra vital to cut down on saturated fat quite than simply ldl cholesterol.

When an individual eats it carefully, they’ll nonetheless get pleasure from beef liver.


Some folks could want to keep away from consuming liver because of the function it performs in a residing organism: detoxing.

Although it’s true that the liver has an vital perform in filtering toxins, it doesn’t retailer them. Instead, the liver shops many vital vitamins, which might truly assist the physique take away toxins.

However, folks ought to attempt to eat beef liver carefully, as consuming an excessive amount of of it may lead to vitamin A and copper toxicity.

Certain folks could want to take into account avoiding or minimizing their consumption of beef liver, as it might work together with different well being elements or points they’ve.

Pregnant folks

Liver incorporates massive quantities of vitamin A. Although this vitamin is vital for fetal improvement, excessive doses of vitamin A can have adverse effects. This is primarily a priority for pregnant folks in developed international locations, who typically have increased vitamin A intakes.

An extra of vitamin A can have teratogenic results, resembling malformation within the nervous and cardiovascular techniques of the fetus, in addition to spontaneous abortion.

Therefore, it’s advisable for pregnant folks to restrict or keep away from meals excessive in vitamin A, resembling beef liver.

People with gout

The Arthritis Foundation suggests that folks with gout restrict or keep away from organ meats, together with liver.

This is as a result of liver is excessive in purines, which break down into uric acid. Having excessive ranges of uric acid could cause a gout episode.

People can put together beef liver in numerous methods. For instance, folks can use it like different cuts of beef however embrace flavors which will assist disguise the liver’s distinctive style.

Liver and onions

  • Marinate sliced liver in crimson wine vinegar and a pair of teaspoons of honey for about 1 hour.
  • Slice one or two onions and fry till brown.
  • Remove the onions and toss within the liver with a few of the vinegar and honey combination.
  • Fry rapidly, turning often, and be sure that the meat liver is not uncooked.
  • Serve the liver and onions with crimson wine vinegar sauce.

Marinated liver

  • Marinate slices of liver within the fridge in a single day in lemon juice or water with vinegar, garlic, and a bay laurel leaf.
  • After marinating, pat dry and fry in olive oil, lard, or butter till nicely accomplished.
  • Eat as-is or add to a dish.

Minced livers

  • Saute chopped onions in butter or coconut oil, then toss the liver via, minimize into chunks.
  • Cook for a number of minutes, till the meat liver is not uncooked.
  • Process the onions and liver in a meals processor till simply minced.
  • Use as an alternative choice to minced beef, resembling in a burger patty or a spaghetti sauce.

If an individual doesn’t want to eat beef liver instantly however wish to embrace it of their weight loss plan, they’ll take into account taking beef liver dietary supplements.

These are sometimes out there in capsule type, and so they could present a handy approach for folks to incorporate beef liver of their weight loss plan.

Beef liver is a nutrient dense meals that can also be excessive in protein and low in energy. As a outcome, it might present numerous potential well being advantages, resembling supporting the immune and nervous techniques.

However, as a result of it’s so wealthy in sure nutritional vitamins, folks could expertise toxicity in the event that they eat an excessive amount of of it. It could not even be appropriate for pregnant folks or these with gout.

Therefore, if folks do resolve to eat beef liver, it’s advisable that they eat it carefully.

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