Liver (Beef)


In many cultures, liver is considered a sacred and valuable part of the animal to eat. Today, part of liver’s value comes from how nutrient-dense it is! Liver is packed with vitamins, minerals, and other beneficial compounds. It is traditionally eaten as pâté or pan-fried with onions. Other ways eat liver are to to grind it up and add it to regular ground beef dishes like shepherd’s pie, meat sauces and meatballs.  


  • Is a wonderful source of vitamin B12! This vitamin is primarily found in animal products, with liver being one of the richest sources. It is used to make red blood cells and DNA, and supports nervous system function. 
  • Is a rich source of vitamin A. Vitamin A plays a key role in maintaining our immune system and our vision.  
  • Contains folate, a vitamin that is also used to make our blood cells. In pregnancy, folate is particularly important in preventing birth defects in the developing fetus. 
  • Has healthy essential fatty acids such as omega-3 fatty acids. Some of these specific fatty acids are EPA, DHA, and AA. These fatty acids have been shown to prevent inflammation, with research examining their effect in preventing heart disease and certain cancers.  
  • Is also a good source of important minerals like iron, copper, and phosphorus. Iron is used for our blood to deliver oxygen to our body, as well as other functions. Copper and phosphorus are both used for numerous reactions throughout the body, including nerve function and bone health. 

Nutritional Value of 2 oz. (60g) Pan-Fried Beef Liver

  • 106 calories 
  • 3.1 g carbohydrate 
  • 0 g fibre  
  • 15.9 g protein 
  • 2.8 g fat 
  • 2,495% daily vitamin B12 requirements  
  • 465% daily vitamin A requirements  

Did You Know 

Some people think that liver is not safe to eat. This thought often comes from the idea that liver is the body’s detox organ, so eating it could be toxic. However, this is not true because the liver does not actually store these toxins. Actually, one consideration about liver is that it contains a very large amount of vitamin A, as consuming too much vitamin A may be unsafe. Vitamin A toxicity in pregnancy can cause birth defects in the fetus. Pregnant women should limit liver and other organ meat consumption to once a week, and should avoid taking extra vitamin A supplements. The amount of vitamin a in prenatal supplements is safe.