Some people find the idea of eating beef liver revolting, while other people find it a delicious delicacy. If you are a member of the first category, you might want to reconsider your distaste for beef liver -- it is packed with nutrients. Experiment with different flavorings, marinades and cooking styles for beef liver to find ones you like.
Calories, Fat, Cholesterol and Sodium
One slice of braised beef liver contains about 130 calories, with about 3.6 g of fat -- about 5.5 percent of your recommended daily fat intake. The liver contains about 269 mg of cholesterol, which is its primary dietary drawback. That is almost 90 percent of your recommended cholesterol intake. The liver's sodium content is only about 3.5 g, roughly 2 percent of your sodium intake recommendation.
Carbohydrates, Fiber and Protein
That single slice of beef liver contains only about 3.5 g of total carbohydrates -- good news for people eating a low-carb diet -- although it does lack any dietary fiber. There is virtually no sugar content in the liver. The protein content is one of the most beneficial components of beef liver, with about 20 g or nearly 40 percent of your daily protein requirement. This protein content can be beneficial for particularly active individuals, since your body needs it to repair sore muscles.
Vitamins
Beef liver is extremely high in vitamin A, with about 431 percent of your daily requirement. Vitamin A is good for your eyesight, teeth, bones and skin. It also contains about 60 percent of your vitamin B-3, or niacin, requirement, 48 percent of your vitamin B-5 requirement, and 800 percent of your vitamin B-12 requirement. The B vitamins all help your body process the food you eat so you can use it for energy.
Minerals
The slice of beef liver contains about 338 mg of phosphorus -- roughly 34 percent of your daily requirement of phosphorus, which your body needs for functions such as the creation of bones and teeth and proper waste processing by the kidneys. The liver also contains about 4.4 mg of iron, 4.1 mg of calcium, 3.6 mg of zinc and 9.7 mg of copper.
References
- CalorieLab: Beef, Variety Meats and By-Products, Liver, Cooked, Braised
- "New York Times"; 60-Minute Gourmet; Pierre Franey; September 1992
- University of Maryland Medical Center; Vitamin A; Linda Vorvick, MD; March 7, 2009
- University of Maryland Medical Center; Vitamin B5 (Pantothenic Acid); Steven D. Ehrlich, NMD; June 1, 2009
- University of Maryland Medical Center; Phosphorus; Steven D. Ehrlich, NMD; June 13, 2009
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