Beef liver is considered a delicacy in much of European cuisine, but it's never achieved the same popularity in the United States, where it appears only rarely on restaurant menus and supermarket shelves. The delicate texture and bold flavor of beef liver can be an acquired taste you may want to consider trying based on the nutritional value of beef liver.
The Facts
Three ounces of beef liver, sliced and fried, contains about 184 calories. It also has 23 g of protein, 7 g of carbohydrates and 7 g of fat, including 2.3 g of saturated fat. A 3-oz. serving of beef liver also has 410 mg of cholesterol, 9 mg of calcium and 5.3 mg of iron.
Significance
Liver is a good source for several important nutrients, including iron, calcium and vitamins A, D, E and K, as well as all of the B vitamins. Many Americans don't get the recommended daily intake of these essential nutrients, according to the University of Washington's Neuroscience for Kids. Approximately 1 to 5 million people don't get enough vitamin A. Vitamin B9, or folic acid, is one of the most common vitamin deficiencies. Iron deficiency is the most common nutrient deficiency in the world.
Benefits
Eating beef liver can reduce your risk for several health issues related to nutrient deficiency. Boosting your intake of vitamin A through consumption of beef liver can help decrease your likelihood of experiencing night blindness and other vision problems. Increasing the amount of iron you eat helps prevent anemia, and getting enough folic acid may help reduce your risk for nerve and memory problems as well as reducing the risk of neural tube defects for pregnant women.
Considerations
Beef liver is high in cholesterol and purines. People who have high cholesterol or who have a family history of cardiovascular problems should limit their intake of beef liver because of its high cholesterol content. Because purines break down into uric acid, people who have health problems related to uric acid---including gout and kidney stones---should include liver in their diets only sparingly.
Expert Insight
If you're shopping for liver, the New York Times 60-Minute Gourmet recommends looking for meat that is uniformly pale pink and unblemished. Fresh liver, from a butcher shop, or kosher liver are usually good bets to maximize your liver's nutritional value.
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