Beef liver, per 100 g: 135 kcal, 20.4 g protein, 3.9 g carbohydrate, 0 g fibre, 3.6 g fat. Figures are the USDA reference values for “Beef, variety meats and by-products, liver, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin b12, copper, vitamin a, riboflavin (b2). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein60% of the energy in this food is proteinLow in saturates1.2 g saturates per 100 gSugars-freeUnder 0.5 g sugars per 100 gLow sodium69 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 135 kcal | |
| Protein | 20.4 g | |
| Fat | 3.63 g | |
| of which saturates | 1.23 g | |
| of which monounsaturates | 0.479 g | |
| of which polyunsaturates | 0.465 g | |
| Carbohydrate | 3.89 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 70.8 g | |
| Cholesterol | 275 mg | |
| Minerals | ||
| Calcium | 5 mg | 0.625% |
| Iron | 4.9 mg | 35% |
| Magnesium | 18 mg | 4.8% |
| Phosphorus | 387 mg | 55.3% |
| Potassium | 313 mg | 15.7% |
| Sodium | 69 mg | |
| Zinc | 4 mg | 40% |
| Copper | 9.76 mg | 976% |
| Manganese | 0.31 mg | 15.5% |
| Selenium | 39.7 µg | 72.2% |
| Vitamins | ||
| Vitamin A | 4,968 µg | 621% |
| Vitamin D | 1.2 µg | 24% |
| Vitamin E | 0.38 mg | 3.17% |
| Vitamin K | 3.1 µg | 4.13% |
| Vitamin C | 1.3 mg | 1.63% |
| Thiamine (B1) | 0.189 mg | 17.2% |
| Riboflavin (B2) | 2.76 mg | 197% |
| Niacin (B3) | 13.2 mg | 82.3% |
| Pantothenic acid (B5) | 7.17 mg | 120% |
| Vitamin B6 | 1.08 mg | 77.4% |
| Folate | 290 µg | 145% |
| Vitamin B12 | 59.3 µg | 2,372% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin B122,372% NRV per 100 g
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
High in Copper976% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Vitamin A621% NRV per 100 g
- Vitamin A contributes to the maintenance of normal vision
- Vitamin A contributes to the normal function of the immune system
- Vitamin A contributes to the maintenance of normal skin
High in Riboflavin (B2)197% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
High in Folate145% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
High in Pantothenic acid (B5)120% NRV per 100 g
- Pantothenic acid contributes to normal energy-yielding metabolism
- Pantothenic acid contributes to normal mental performance
High in Niacin (B3)82.3% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
High in Vitamin B677.4% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
High in Selenium72.2% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Phosphorus55.3% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Zinc40% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
High in Iron35% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Vitamin D24% NRV per 100 g
- Vitamin D contributes to the maintenance of normal bones
- Vitamin D contributes to normal blood calcium levels
Source of Thiamine (B1)17.2% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Potassium15.7% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Manganese15.5% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High protein60.3% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Beef, variety meats and by-products, liver, raw (FDC ID 169451). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.