While beef liver contains a large amount of protein, some heart-healthy unsaturated fat, and vitamins and minerals, it also contains some undesirable saturated fat and is high in cholesterol. Given that beef liver is very high in some beneficial nutrients but also far exceeds the day's cholesterol requirements in only one serving, it should be enjoyed in moderation.
Fat
Beef liver is not high in fat, with about 4 g in a 4-oz. serving. About half of this fat is unsaturated and has beneficial effects on blood cholesterol, reducing risk of heart disease. The remaining saturated fat, however, fulfills 8 percent of the daily value, based on a 2,000-calorie diet. Because saturated fat increases harmful LDL cholesterol in the blood, it should be limited in the diet.
Protein
Beef liver contains a large amount of protein, with nearly 23 g in a 4-oz. serving. This is approximately 42 percent of the daily protein needs of a 150-pound person. Protein is especially important in the diet if you are watching your weight, as it stays in the stomach longer than other compounds to provide a feeling of fullness. Protein is generally more satisfying than fat or carbohydrate.
Cholesterol
The main nutritional downfall of beef liver is its cholesterol content. A 4-oz. serving contains 400 mg, or 133 percent of the daily value based on a 2,000-calorie diet. Excess cholesterol in the diet can lead to an increase in blood cholesterol, increasing risk of heart disease. Cholesterol intake should be even lower -- less than 200 mg -- if you already have heart disease.
Vitamins and Minerals
Beef liver is high in vitamin A, niacin, vitamin B12, zinc and iron, among others. One 4-oz. serving contains approximately 18,926 IU vitamin A, 14.8 mg niacin, 66 mcg of vitamin B12, 4.5 mg zinc and 5.5 mg of iron. Vitamin A is particularly important for vision and the health of the teeth and skin, while iron is needed for oxygen transport and is part of many chemical reactions in the body. The form of iron found in meat products is well absorbed in the body.
References
- LIVESTRONG.com MyPlate: Beef Liver, Raw, 4oz
- American Heart Association: Know Your Fats
- "American Journal of Clinical Nutrition"; Protein, weight management, and satiety; Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup and Margriet Westerterp-Plantenga; May 2008
- USDA Nutrient Database: Beef, Variety Meats and By-Products, Liver, Raw
- MedlinePlus: Vitamin A
- MedlinePlus: Iron
