Beef liver (raw)
Extremely rich in B12, iron and vitamin A. Once or twice a week is plenty.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Beef liver for gym-goers
Per 100 g, beef liver (raw) provides 135 kcal, 20.4 g protein, 3.9 g carbohydrate (0 g fiber, 0 g sugars) and 3.6 g fat (1.2 g saturated). At 15.1 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 slice, about 80 g) comes to roughly 108 kcal and 16.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Beef liver
Raw beef liver is lean, with about 20.4 g of protein and 3.6 g of fat for 135 kcal per 100 g. The micronutrients are the real story: one 100 g portion has many times the daily vitamin B12 requirement, plus plenty of iron and vitamin A. Unlike muscle meat, it contains a little carbohydrate as glycogen.
In a gym diet
Liver is cheap and absurdly nutrient-dense, so much so that once or twice a week is plenty. An 80 g slice gives around 16 g of complete protein along with huge amounts of B12 and iron. It's low in fat and fits a cut. Some lifters mix small amounts into ground beef to hide the taste.
Preparation and cooking
Soak it in milk for an hour before cooking to soften the flavor. Sear briefly over high heat and leave it slightly pink in the center; overcooked liver is tough. It loses some weight in cooking, so log the raw weight here.
Buying and storage
Fresh liver should be glossy and deep red-brown. Use it within 1–2 days or freeze it.
Things to watch
Liver is extremely high in vitamin A. Pregnant people are generally advised to avoid it, and everyone else should keep portions limited to avoid getting too much. If you have a condition affecting iron storage, follow your clinician's advice.
Meal ideas
- Liver and onions with mashed potatoes and peas.
- Hidden liver bolognese: finely chopped liver mixed into ground beef sauce.
- Pan-seared liver with sautéed spinach and rice.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (2,471%), Zinc (36%), and Iron (27%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 15.1 g | #10 of 17 |
| Protein per 100 g | 20.4 g | #10 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 135 kcal | #7 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Pork loin chop, lean (raw)
143 kcal · P 21.4 · C 0 · F 6.3
→Ground beef 95% lean / 5% fat (raw)
137 kcal · P 21.4 · C 0 · F 5
→Lamb leg, lean only (raw)
128 kcal · P 20.6 · C 0 · F 4.5
→Chicken thigh, skinless (raw)
121 kcal · P 19.7 · C 0 · F 4.1
→Turkey breast deli slices
104 kcal · P 17.1 · C 4.2 · F 1.7
→Beef top sirloin steak, lean, trimmed (raw)
135 kcal · P 22.6 · C 0 · F 4.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in beef liver?
Beef liver (raw) has about 135 kcal per 100 g, or roughly 108 kcal per 1 slice (80 g).
How much protein is in beef liver?
About 20.4 g of protein per 100 g and 16.3 g per 1 slice. That works out to 15.1 g per 100 kcal, so it's a very protein-dense food.
Is beef liver good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
How often should I eat beef liver?
Once or twice a week is usually plenty, given how much vitamin A and B12 it packs. Large daily portions can exceed safe vitamin A limits.
How can I make liver taste better?
Soak it in milk, cook it briefly so it stays tender, and pair it with strong flavors like onions, garlic or bacon. Blending small amounts into ground beef works too.
Nutrition Facts
* The % Daily Value 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 approximate.