Super source
Protein
22.1 g · 44% DV target
A nutrient-dense organ meat with a distinctively metallic, earthy flavor and a creamy texture when cooked correctly, beef liver serves as one of nature's most concentrated sources of essential vitamins and minerals.
Beef liver is a highly concentrated source of vitamin A and iron, providing significantly more of these nutrients than standard muscle meats .56
Liver is an efficient source of high-quality protein, containing a complete profile of essential amino acids (the building blocks of protein the body cannot make itself) .39
Frequent consumption of liver can lead to excessive vitamin A intake, which may exceed 1,500 micrograms per day; over many years, this has been linked to an increased risk of bone fractures in older adults .5
Because of its high vitamin A density, institutional guidance suggests limiting liver intake to no more than once per week to avoid potential long-term toxicity .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
22.1 g · 44% DV target
0.59 g · Top 5% of meat & poultry
0.08 g · 31% DV target
10422 μg · 1158% DV target
1.03 μg · 5% DV target
54.0 μg · 45% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in the coldest part of the fridge
Wrap tightly to prevent freezer burn
As an offal byproduct of the beef industry, its impact is lower than prime cuts, though it shares the high footprint of cattle farming.
Historically, beef liver was so highly prized for its restorative properties that it was used as a primary treatment for pernicious anemia before the specific discovery of vitamin B12.