Group · Meat
Beef liver
Beef liver is one of the most nutritious offal meats in the meat family. Appreciated in traditional cooking, it is pan-fried, cooked with parsley and garlic, served Lyonnaise style with onions or added to terrines. Its tender texture and distinctive flavour make it a product that you either love or learn to like. In terms of nutrition facts, per 100 g it provides about 165 kcal, 26.3 g of protein, 2.2 g of carbohydrate and 5.71 g of fat. It is a lean meat that is especially dense in micronutrients, rich in haem iron, vitamin A and B vitamins. Eaten in moderation, it complements a balanced, varied diet very well.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 165 kcal |
| Kilojoules | 695 kJ |
| Protein | 26,3 g |
| Carbohydrate | 2,2 g |
| Fat | 5,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B1283,1 µg3324 %
- Vitamin A7740 µg968 %
- Copper3,46 mg346 %
- Vitamin B9536 µg268 %
- Vitamin B23,43 mg245 %
- Vitamin B58,5 mg142 %
- Vitamin B318 mg113 %
- Vitamin B61,4 mg100 %
See the other 17 nutrients
- Phosphorus485 mg69 %
- Iron5,8 mg41 %
- Zinc3,82 mg38 %
- Vitamin B10,33 mg30 %
- Vitamin C20 mg25 %
- Potassium351 mg18 %
- Manganese0,32 mg16 %
- Vitamin D0,51 µg10 %
- EPA0,02 g8 %
- DHA0,02 g8 %
- Vitamin K13,9 µg5 %
- Magnesium17,8 mg5 %
- Vitamin E0,46 mg4 %
- Omega-6 LA0,3 g3 %
- Total omega-30,07 g3 %
- Omega-3 ALA0,03 g2 %
- Calcium6,14 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Beef liver is best cooked quickly over a high heat to preserve its tenderness. Cooking it for too long makes it dry and rubbery. Sear it for 2 to 3 minutes per side in a little fat, deglaze with vinegar or wine, and add shallots, garlic and parsley to bring out its flavour. A portion of 100 to 120 g is plenty, especially as it is so dense in micronutrients.
In terms of nutrients, beef liver is a champion: it concentrates very well-absorbed haem iron, vitamin A (retinol), vitamin B12, copper and zinc. To help iron absorption, pair it with a source of vitamin C such as a squeeze of lemon or fresh vegetables. Its high-quality protein (26.3 g per 100 g) makes it a useful ally for maintaining muscle mass.
- Pairings: steamed potatoes, celeriac mash, green salad or crunchy vegetables.
- Storage: eat very fresh, ideally within 24 to 48 hours of buying, or freeze quickly.
- Moderation: its richness in vitamin A means you should not overdo it; once or twice a month is enough.
For athletes, beef liver offers an excellent protein-to-calorie ratio and micronutrients useful for energy production and the formation of red blood cells. Iron and B12 support oxygen transport, an asset during intense training phases. As a recovery snack, however, more practical options are preferable: find ideas in our protein snack recipes. To organise your intake better, fitness nutrition sets out the needs for different goals.
If you are trying to lose weight or watch it, beef liver remains relatively low in calories for its nutritional richness, which makes it a smart choice as long as you limit cooking fat and rich sauces. If you like offal, also explore calf liver, which is milder, or beef heart, another interesting source of protein. You can compare all the options in our meat family to vary your meals according to your tastes and needs. Reasonable consumption, as part of a balanced, colourful plate, lets you enjoy its benefits without overdoing it.