Beef Liver Nutrition Calculator

Braised beef liver delivers 70.58mcg vitamin B12 per 100g — 2,941% of the Daily Value ^[1]. This is not a misprint. No other commonly consumed whole food approaches this concentration: clams (84mcg/100g) are the only natural source that surpasses it, while the next whole-meat competitor — beef kidney — provides only 27mcg.

A single 3-oz (85g) serving of braised beef liver provides 60mcg B12 — 2,500% DV — enough to exceed a full week's requirement (16.8mcg total over 7 days) in one sitting. For context: a 3-oz serving of ground beef provides 2.2mcg, salmon provides 4.8mcg, and eggs provide 0.6mcg ^[1].

Research has confirmed that liver's extraordinary B12 density reflects its biological role as the primary storage organ for vitamin B12 in mammals. The liver accumulates B12 from the diet over the animal's lifetime, concentrating it to levels impossible to achieve through muscle meat alone ^[2].

Braised beef liver contains 9,442mcg RAE of preformed vitamin A (retinol) per 100g — 1,049% DV ^[1]. This is the highest vitamin A concentration in any commonly consumed food. A single 3-oz serving provides 8,026mcg RAE — 892% DV — more than 10 days' worth of the recommended intake.

The vitamin A in liver is preformed retinol, not beta-carotene. Preformed retinol has 100% bioavailability compared to 8–17% for plant-derived beta-carotene from foods like carrots and sweet potatoes. In practical terms, 85g of beef liver delivers more usable vitamin A than 2 kg of carrots ^[1].

This extreme concentration is relevant for frequency-of-consumption tracking: many nutrition professionals suggest consuming liver 1–2 times per week rather than daily, specifically because chronic high intake of preformed vitamin A from liver can lead to accumulation in the body. The tool logs the per-serving intake so users can space servings appropriately ^[2].

Braised beef liver provides 14.28mg copper per 100g — 1,587% DV — making it the single highest copper source among all whole foods in the USDA FoodData Central database ^[1]. A 3-oz serving delivers 12.1mg copper (1,344% DV). The next closest common food is oysters at approximately 4.5mg per 100g.

Copper is an essential trace mineral required for iron metabolism, connective tissue synthesis, and antioxidant enzyme systems. The body typically maintains copper homeostasis effectively, but the extraordinarily high copper content of liver means that frequent or large servings can contribute to excessive intake over time ^[2].

For food journaling: beef liver is one of the few foods where tracking frequency of consumption matters as much as portion size. Logging 3 oz of liver once per week provides meaningful B12, iron, and copper without approaching upper intake limits. Daily consumption of liver-sized portions would require professional guidance ^[2].

Braised beef liver delivers 6.54mg iron (36% DV) and 497mg phosphorus (40% DV) per 100g ^[1]. Compare this to the best muscle meat sources: ground beef 90/10 provides 2.2mg iron and 184mg phosphorus, and beef sirloin provides 1.6mg iron and 224mg phosphorus per 100g. Liver delivers 3x more iron and 2.7x more phosphorus than the best steak cuts.

The iron in liver is predominantly heme iron with high bioavailability. Combined with liver's 253mcg folate (63% DV), 5.3mg zinc (48% DV), and 36.1mcg selenium (66% DV) per 100g, a single serving provides meaningful amounts of five critical minerals simultaneously — a breadth unmatched by any muscle meat ^[1].

Research analyzing beef liver's safety and nutritional properties confirmed that liver remains the most micronutrient-dense tissue in beef cattle, and that conventional cooking methods (braising, pan-frying) preserve the majority of its mineral content, with losses under 10% for iron, zinc, and selenium during thermal processing ^[3].

At 191 kcal per 100g braised (and 175 kcal pan-fried), beef liver is one of the lowest-calorie cooked meats — comparable to chicken breast (165 kcal) and lower than chicken thigh (179 kcal), sirloin steak (206 kcal), or pork tenderloin (196 kcal) ^[1].

The calorie-to-nutrient ratio is extraordinary: per 100 kcal of braised liver, you receive 15.2g protein, 3.4mg iron, 36.9mcg B12, 4,943mcg vitamin A, and 132mcg folate. No other single food delivers this breadth of micronutrient density per calorie — not fish, not vegetables, not fortified foods ^[1].

The main nutritional 'cost' of liver is its cholesterol content: 396mg per 100g braised (132% DV). Additionally, it contains 5.1g carbohydrates per 100g — unusual for a meat product — from glycogen stored in liver tissue. Both factors are worth noting for those tracking cholesterol or following strict low-carb protocols ^[1].