Calories in Beef Liver: Nutrition Facts & Serving Sizes
Per 4 oz (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Beef liver is an organ meat that delivers 135 calories per 100g, making it one of the most nutrient-dense foods available. A standard 4 oz serving (113g) provides 153 calories, 23.1g of protein, 4.4g of carbs, and just 4.1g of fat. What sets beef liver apart is its extraordinary micronutrient profile. It contains 59.3mcg of vitamin B12 per 100g, which is nearly 2,500% of the daily value, plus 4.9mg of iron and 290mcg of folate. The vitamin A content is exceptional at 4,968mcg per 100g. With 20.4g of protein per 100g and only 3.6g of fat, it has a lean protein profile that rivals chicken breast. If you're looking to pack in maximum nutrition with minimal calories, beef liver is hard to beat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 152.6 | 23.1g | 4.4g | 4.1g | 0g |
| 100g | 135 | 20.4g | 3.9g | 3.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 | 7% |
| Protein | 20.4g | 41% |
| Total Fat | 3.6g | 5% |
| Saturated Fat | 1.2g | 6% |
| Trans Fat | 0.2g | |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 69mg | 3% |
| Cholesterol | 275mg | 92% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.2g | 0% |
| Trans Fat | 0.2g | 0% |
| Cholesterol | 275mg | 92% |
| Calcium | 5mg | 0% |
| Iron | 4.9mg | 27% |
| Potassium | 313mg | 7% |
| Vitamin A | 4968mcg | 552% |
| Vitamin C | 1.3mg | 1% |
| Vitamin D | 1.2mcg | 6% |
| Vitamin B6 | 1.1mg | 65% |
| Vitamin B12 | 59.3mcg | 2471% |
| Magnesium | 18mg | 4% |
| Phosphorus | 387mg | 31% |
| Zinc | 4mg | 36% |
| Selenium | 39.7mcg | 72% |
| Folate | 290mcg | 73% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 2.8mg | 215% |
| Niacin (B3) | 13.2mg | 83% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Beef Liver
Beef liver is one of the most micronutrient-dense foods on the planet. The vitamin B12 content (59.3mcg per 100g) is critical for red blood cell production, nerve function, and DNA synthesis. Athletes and anyone following a high-training volume program benefit significantly from adequate B12 intake.
The iron content (4.9mg per 100g) is in the heme form, which the body absorbs at a much higher rate than plant-based iron. This makes beef liver an excellent option for anyone dealing with iron deficiency or trying to support oxygen delivery to working muscles.
With 290mcg of folate per 100g, beef liver supports cell division and is particularly useful during periods of rapid tissue repair after heavy lifting. The 4,968mcg of vitamin A per 100g supports immune function, vision health, and skin integrity.
For those focused on body composition, beef liver offers 20.4g of protein per 100g at just 135 calories, with only 3.6g of fat. Adding one 4 oz serving per week to your meal prep is a simple way to cover multiple micronutrient gaps without a stack of supplements.
Dietary Considerations
Beef liver is naturally gluten-free and fits well into low-carb, keto, and carnivore diets with only 3.9g of carbs per 100g. It is not suitable for vegans or vegetarians. The high cholesterol content (275mg per 100g) is worth noting for anyone monitoring dietary cholesterol, though its impact on blood cholesterol is individual. It is paleo-friendly and an excellent choice for those on whole-food animal-based diets. The low calorie count relative to its protein and micronutrient content makes it a strong option for weight loss and body recomposition phases.
Daily Intake (100g)
100g of beef liver provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in beef liver?
Beef liver has 135 calories per 100g. A standard 4 oz serving (113g) contains about 153 calories.
Is beef liver good for weight loss?
Yes. Beef liver is low in calories (135 per 100g) and high in protein (20.4g per 100g), which helps with satiety. Its dense micronutrient profile means you get a lot of nutritional value for very few calories, making it an efficient food during a cut.
How much protein in beef liver?
Beef liver contains 20.4g of protein per 100g. A 4 oz serving provides 23.1g of protein.
Is beef liver high in vitamin B12?
Extremely. Beef liver contains 59.3mcg of vitamin B12 per 100g, which is approximately 2,475% of the daily recommended value. It is one of the richest dietary sources of B12 available.
How often should you eat beef liver?
Most nutrition experts suggest 1-2 servings per week. Eating too much can lead to excessive vitamin A intake since beef liver contains 4,968mcg per 100g, which is well above the daily value. Once or twice a week is enough to capture the benefits without overdoing it.
Is beef liver keto-friendly?
Yes. Beef liver has only 3.9g of carbs per 100g, making it compatible with ketogenic diets. It provides high protein and a full range of micronutrients that can be harder to obtain on strict keto.
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