Beef, variety meats and by-products, liver, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.3 MG | 1% | |
| Thiamin | 0.2 MG | 16% | |
| Riboflavin | 2.8 MG | 212% | |
| Niacin | 13.2 MG | 82% | |
| Pantothenic acid | 7.2 MG | 143% | |
| Vitamin B-6 | 1.1 MG | 64% | |
| Folate, total | 290 UG | 73% | |
| Choline, total | 333.3 MG | 61% | |
| Vitamin B-12 | 59.3 UG | 2471% | |
| Vitamin A, RAE | 4,968 UG | 552% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 1.2 UG | 6% | |
| Vitamin K (phylloquinone) | 3.1 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 5 MG | 0% | |
| Iron, Fe | 4.9 MG | 27% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 387 MG | 31% | |
| Potassium, K | 313 MG | 7% | |
| Sodium, Na | 69 MG | 3% | |
| Zinc, Zn | 4 MG | 36% | |
| Copper, Cu | 9.8 MG | 1084% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 39.7 UG | 72% |
Nutrition Highlights
- Excellent source of protein with 20.4g per 100g, great for muscle building and recovery.
- Good source of Iron, Fe (27% DV).
- Good source of Phosphorus, P (31% DV).
- Good source of Zinc, Zn (36% DV).
- Rich source of Copper, Cu (1084% of Daily Value per 100g).
- Rich source of Selenium, Se (72% of Daily Value per 100g).
About Beef, variety meats and by-products, liver, raw
This organ meat is one of the most nutrient-dense foods available, offering an impressive concentration of vitamins and minerals in a small serving. It's particularly rich in vitamin A, providing over 100% of the daily recommended intake, along with high levels of B vitamins, especially B12, which is crucial for nerve function and red blood cell formation. The iron content is notably bioavailable, making it an excellent choice for those looking to boost their iron intake naturally. Additionally, it contains significant amounts of copper, folate, and choline, supporting various bodily functions from energy metabolism to brain health.
In culinary applications, this versatile ingredient is prized in many traditional cuisines around the world. It can be sliced thin and quickly pan-fried with onions, incorporated into pâtés and terrines, or diced for use in hearty stews and meat pies. Many cultures feature it as a key component in their national dishes, from Latin American liver tacos to European liver and onions. While its strong, distinctive flavor may take some getting used to, proper preparation techniques like soaking in milk or careful seasoning can help mellow its taste. For those new to cooking with it, starting with small amounts mixed into ground meat dishes can be an approachable way to incorporate its nutritional benefits into your diet.
Compare Beef, variety meats and by-products, liver, raw
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