You can eat many types of liver, including chicken, pork, beef and even caribou, but the nutritional value of these will vary according to the type. The most commonly consumed type of liver is beef, and it is relatively low in calories and fat. Additionally, liver is rich in iron, protein and other nutrients, but it is also high in cholesterol and should therefore be consumed in moderation.
Calories, Fat and Protein
A 100-gram or 3.5-ounce serving of raw beef liver contains 135 calories and 3.63 grams of fat. If you add any liquids to the liver when roasting or serving it, this will alter the calorie and fat content. To keep these numbers down, flavor liver with spices instead of oils and sauces. That same serving of liver also contains 20.36 grams of protein, which your body needs to repair and maintain the functions of your cells, muscles and other systems. Just one serving of liver a day can put you well on your way to meeting your body’s protein needs, which will vary according to your age and health.
Iron
Liver is one of the richest sources of iron, with one serving of beef liver containing 4.9 milligrams of the mineral. Iron carries oxygen throughout your body, keeping your red blood cell levels up and helping to prevent anemia. The type of iron found in liver is known as heme iron, which is the easiest for your body to absorb. If you are an adult male, you need 8 milligrams of iron a day. Women need 18 milligrams daily until they turn 50, when their need drops to 8 milligrams a day as well.
Other Minerals
Roasted liver provides you with many other minerals, such as magnesium, phosphorous, selenium, potassium and copper, all of which are essential for the health and maintenance of your body. However, a 3.5-ounce serving also contains 69 milligrams of sodium, so if you are on a sodium-restricted diet, you may have to limit your consumption of liver. While sodium is also an essential mineral, it can be harmful in large amounts and should be limited to 2,300 milligrams a day in healthy adults.
Additional Nutrients and Considerations
Liver contains many vitamins as well, such as niacin, pantothenic acid, vitamin B-12, vitamin A and vitamin D. Nevertheless, the American Heart Association recommends that most healthy adults limit their consumption of liver and other meats to no more than six ounces a day. This is because a diet high in meat may contribute to the development of high cholesterol or gout. Furthermore, eating too much animal protein can strain your kidneys. Talk to your doctor about the amount of liver that is safe for you to consume.
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