Beef Liver
Serving size: 3 oz (85g)
Why Eat Beef Liver?
Beef liver is arguably the most nutrient-dense food on earth, providing nearly 3,000% of your daily B12, 65% of your choline, and massive amounts of vitamin A, iron, and folate in just 3 ounces. It was prized by traditional cultures for exactly this reason.
Beef Liver contains 17.4x more vitamin b12 per serving than Wild Salmon.
At a Glance
Nutrient Fingerprint
Beef Liver's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin B12 (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Beef Liver per serving (3 oz (85g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Beef Liver
Storage & Selection Tips
How to Select
Fresh liver should be deep reddish-brown, moist but not slimy, and smell clean. Calves' liver is milder in flavor than mature beef liver.
How to Store
Store in the coldest part of your refrigerator, well-wrapped. For convenience, freeze in small portions for adding to ground meat dishes.
Shelf Life
Fresh liver lasts only 1-2 days refrigerated. Frozen liver keeps for 3-4 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Beef Liver Appears in These Nutrient Guides
Magnesium
4% DV per serving
Iron
31% DV per serving
Omega-3
1% DV per serving
Vitamin C
2% DV per serving
Zinc
41% DV per serving
Folate
54% DV per serving
Vitamin B12
2500% DV per serving
Vitamin D
5% DV per serving
Choline
66% DV per serving
Potassium
6% DV per serving
Vitamin A
892% DV per serving
Vitamin K
2% DV per serving
Selenium
56% DV per serving
Vitamin E
3% DV per serving
Manganese
13% DV per serving
Phosphorus
34% DV per serving
Copper
1333% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Riboflavin (Vitamin B2)
223% DV per serving
Niacin (Vitamin B3)
94% DV per serving
Pantothenic Acid (Vitamin B5)
120% DV per serving
Vitamin B6
53% DV per serving
Protein
49% DV per serving
Sodium
3% DV per serving
Beta-Carotene
2% DV per serving
Leucine
84% DV per serving
Isoleucine
79% DV per serving
Valine
82% DV per serving
Tryptophan
112% DV per serving
Lysine
90% DV per serving
Similar Foods (Proteins)
Compare Beef Liver
See how Beef Liver stacks up against another food, nutrient by nutrient.
Beef Liver Supports These Goals
Replace Your Supplements
See how Beef Liver fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.