Calories in Liver: Nutrition Facts & Serving Sizes
Per 1 slice (38g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One slice of liver (38g) contains 116 calories with 5.8g of protein and 9.7g of fat. Per 100g, liver provides 304 calories, 15.2g of protein, 25.6g of fat, and just 2.1g of carbs. Liver is one of the most micronutrient-dense foods available. Vitamin A sits at 5252mcg per 100g, far exceeding the 900mcg daily value for adults. Vitamin B12 is extraordinary at 24.6mcg per 100g, which is over ten times the daily requirement of 2.4mcg. Iron comes in at 10.8mg per 100g, covering about 60% of the daily value for adults. Riboflavin (B2) reaches 2.2mg per 100g (about 169% daily value) and niacin at 11.8mg per 100g (about 74% daily value). Selenium is 36.5mcg per 100g (about 66% daily value). The high sodium content of 1225mg per 100g reflects the cured preparation of this liver product. Despite higher fat content from the curing process, liver remains one of the most complete single-food micronutrient sources available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 86.3 | 4.3g | 0.6g | 7.3g | 0g |
| 1 slice (38g) | 115.5 | 5.8g | 0.8g | 9.7g | 0g |
| 100g | 304 | 15.2g | 2.1g | 25.6g | 0g |
Track Liver in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 304 | 15% |
| Protein | 15.2g | 30% |
| Total Fat | 25.6g | 33% |
| Saturated Fat | 9g | 45% |
| Total Carbohydrates | 2.1g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1225mg | 53% |
| Cholesterol | 174mg | 58% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 9g | 3% |
| Cholesterol | 174mg | 58% |
| Calcium | 8mg | 1% |
| Iron | 10.8mg | 60% |
| Potassium | 226mg | 5% |
| Vitamin A | 5252mcg | 584% |
| Vitamin C | 3mg | 3% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 24.6mcg | 1025% |
| Magnesium | 12mg | 3% |
| Phosphorus | 207mg | 17% |
| Zinc | 3.7mg | 34% |
| Selenium | 36.5mcg | 66% |
| Folate | 104mcg | 26% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 2.2mg | 169% |
| Niacin (B3) | 11.8mg | 74% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Liver
Liver is arguably the most micronutrient-dense food available. Vitamin B12 at 24.6mcg per 100g exceeds the entire daily requirement (2.4mcg) by more than ten times. B12 is essential for nerve function, red blood cell formation, and DNA synthesis. Deficiency causes fatigue, nerve damage, and cognitive decline. Liver is the most concentrated dietary source of B12 outside of supplements.
The iron content at 10.8mg per 100g is heme iron, the most bioavailable form of dietary iron. Heme iron absorbs at 15 to 35% efficiency compared to 2 to 20% for non-heme iron from plant foods. For anyone training intensely, adequate iron supports hemoglobin production, oxygen delivery to working muscles, and aerobic energy output. Low iron is a primary cause of unexplained fatigue and declining performance in the gym.
Vitamin A at 5252mcg per 100g is preformed retinol, the most potent and immediately usable form. Vitamin A supports immune function, vision, and skin cell turnover. The amount in liver far exceeds daily needs, so one to two servings per week is the standard nutritional recommendation. Consuming large portions of liver daily could approach the tolerable upper limit for vitamin A over time.
Riboflavin at 2.2mg per 100g supports energy metabolism through fat and carbohydrate oxidation. Niacin at 11.8mg supports the same energy pathways. Selenium at 36.5mcg supports thyroid hormone conversion and antioxidant enzyme activity. Folate at 104mcg supports DNA synthesis and cell repair during hard training cycles.
Dietary Considerations
Liver is naturally gluten-free, dairy-free, and carnivore-friendly. It is not suitable for vegan or vegetarian diets. From a carbohydrate standpoint, liver has just 2.1g of carbs per 100g, making it technically compatible with keto. The high sodium at 1225mg per 100g is significant for those monitoring sodium intake. Consuming liver one to two times per week is the standard recommendation due to its extreme vitamin A content. Daily overconsumption of liver could contribute to vitamin A toxicity (hypervitaminosis A) over time. Liver is particularly valuable for individuals with iron deficiency anemia or B12 deficiency, as it delivers both nutrients in highly bioavailable forms.
Daily Intake (100g)
100g of liver provides 15% of a 2,000-calorie diet.
Track Your Intake
See how liver fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in liver?
Per 100g, liver contains 304 calories. One slice (38g) has 116 calories with 5.8g of protein and 9.7g of fat. This is a cured, cooked liver product. Fresh raw beef liver has fewer calories at approximately 135 per 100g. Always account for the preparation method when tracking liver calories.
Is liver high in protein?
Liver provides 15.2g of protein per 100g, which is a moderate amount. One slice (38g) has 5.8g of protein. Fresh raw beef liver typically delivers around 20g of protein per 100g. The curing process concentrates fat relative to protein in this preparation. For maximum protein per calorie, fresh liver is preferable to cured varieties.
Is liver good for you?
Yes, liver is one of the most nutrient-dense foods available. It delivers exceptional amounts of vitamin B12 (over 1000% daily value per 100g), vitamin A (5252mcg per 100g), heme iron (10.8mg per 100g), and multiple B vitamins. Most nutritionists recommend consuming liver one to two times per week to capture its micronutrient density without risking excessive vitamin A intake.
How much vitamin B12 is in liver?
Liver contains 24.6mcg of vitamin B12 per 100g. The daily requirement is 2.4mcg, so liver provides over ten times the daily value in 100g. One slice (38g) provides approximately 9.3mcg, nearly four times the daily requirement. Liver is the most concentrated dietary source of B12 available.
Is liver high in iron?
Yes, liver is very high in iron at 10.8mg per 100g, covering about 60% of the daily value for adults. This is heme iron, the most bioavailable form. One slice (38g) provides about 4.1mg of iron. Pairing liver with a vitamin C source further enhances iron absorption, though heme iron does not require vitamin C for good uptake.
Can you eat liver every day?
It is generally not recommended to eat liver daily due to its extremely high vitamin A content (5252mcg per 100g). The tolerable upper limit for preformed vitamin A is 3000mcg per day for adults. Large daily portions of liver could approach this limit over time, potentially causing vitamin A toxicity. One to two servings per week delivers the nutritional benefits without that risk.
Track Liver in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.