Beef liver
100 g raw
135 kcal
Boiled, 100 g
180 kcal
Roasted, 100 g
193 kcal
Protein, fat and carbs per 100 g
- Protein
- 20.4 g
- Fat
- 3.6 g
- Carbs
- 3.9 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 135 kcal | 20.4 g | 3.6 g | 3.9 g |
| Boiled | 75% | 180 kcal | 27.2 g | 4.8 g | 5.2 g |
| Steamed | 80% | 169 kcal | 25.5 g | 4.5 g | 4.9 g |
| Roasted | 70% | 193 kcal | 29.1 g | 5.2 g | 5.6 g |
| Fried | 75% | 180 kcal | 27.2 g | 4.8 g | 5.2 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 4,970 mcg | 710% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D | 1.2 mcg | 8% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 3.1 mcg | 3% |
| Vitamin B1 (thiamine) | 0.19 mg | 17% |
| Vitamin B2 (riboflavin) | 2.8 mg | 251% |
| Vitamin B3 (niacin) | 13.2 mg | 94% |
| Vitamin B6 (pyridoxine) | 1.1 mg | 83% |
| Vitamin B9 (folate) | 290 mcg | 73% |
| Vitamin B12 (cobalamin) | 59.3 mcg | 2,471% |
| Choline | 333 mg | 78% |
| Calcium | 5 mg | 1% |
| Iron | 4.9 mg | 27% |
| Magnesium | 18 mg | 6% |
| Phosphorus | 387 mg | 55% |
| Potassium | 313 mg | 12% |
| Sodium | 69 mg | 3% |
| Zinc | 4 mg | 50% |
| Selenium | 39.7 mcg | 72% |
| Copper | 9.8 mg | 1,084% |
| Manganese | 0.31 mg | 17% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Beef, variety meats and by-products, liver, raw”.