How Many Calories in Beef Liver? Nutrition Facts & Macros

100 g of raw beef liver contains 135 calories. A typical cooked serving (85 g, pan-fried) has about 149 calories. One thick slice of cooked liver (68 g) has roughly 119 calories. Most of the energy comes from protein (20.4 g per 100 g) with minimal fat (3.63 g) and very few carbs (3.89 g). Beef liver is one of the lowest-calorie protein sources available — far leaner than most cuts of beef.

Beef liver is arguably the single most nutritious food you can eat. It provides extreme amounts of vitamin A (4970 μg RAE per 100 g — over 5× the daily value), vitamin B12 (59.3 μg — nearly 25× the daily value), and heme iron (4.9 mg — highly bioavailable). It's also rich in folate, riboflavin (B2), copper, and selenium. The iron in liver is heme iron, which is absorbed 2–3× better than plant-based non-heme iron. For anyone with low energy, iron deficiency, or B12 deficiency, liver is one of the most effective dietary interventions.

1–2 times per week is the recommended frequency. The limiting factor is vitamin A: beef liver contains 4970 μg RAE per 100 g (preformed retinol), and chronic daily intake above 3000 μg can cause hypervitaminosis A over time — symptoms include headaches, nausea, and in severe cases liver damage. A single 100 g serving once or twice per week keeps you well within safe limits while delivering massive nutritional benefits. Pregnant women should be especially cautious, as excessive vitamin A can cause birth defects.

Both are incredibly nutritious, but beef liver edges ahead in several key nutrients. Per 100 g raw: beef liver has 135 kcal, 20.4 g protein, and 4970 μg vitamin A, while chicken liver has 119 kcal, 16.9 g protein, and 3296 μg vitamin A. Beef liver has more B12 (59.3 μg vs 16.6 μg) and more iron (4.9 mg vs 8.9 mg — chicken actually wins on iron). Chicken liver is milder in taste and easier to prepare for liver beginners. Both are excellent choices — chicken liver is often preferred for pâté and as a starter food for those new to organ meats.

Yes, beef liver is excellent for keto. With only 3.89 g of carbs per 100 g, it fits easily within even strict keto limits. The high protein (20.4 g) and low fat (3.63 g) mean you may want to cook it in butter or pair it with fatty sides to balance your macros. Liver is especially valuable on keto because it supplies nutrients that can be harder to get on a restricted diet — particularly B-vitamins, iron, and vitamin A. Many carnivore and keto advocates consider liver a cornerstone food.

The key is soaking and quick cooking. Soak sliced liver in milk for 30–60 minutes before cooking — this draws out blood and significantly mellows the flavour. Pat dry, season generously with salt and pepper, then pan-fry in butter over high heat for 2–3 minutes per side. Liver should be slightly pink inside — overcooking makes it tough and bitter. Adding caramelized onions, bacon, or a splash of balsamic vinegar also helps mask the strong taste. Another approach is to blend raw liver into ground beef (30/70 ratio) for burgers or meatballs — you won't taste it at all.