Beef liver is an incredibly nutrient-dense food, often considered a superfood due to its rich content of vitamins and minerals. Here’s an overview of the nutritional profile for a typical serving of beef liver (about 100 grams or 3.5 ounces):
- Calories: Approximately 150-175 calories.
- Protein: High in protein, providing about 20-25 grams per serving.
- Fat: Relatively low in fat, around 4-5 grams.
- Cholesterol: High in cholesterol, with about 300-400 mg per serving.
- Vitamins:
- Vitamin A: Extremely high in vitamin A, with amounts that can exceed 1000% of the DV (Daily Value). It’s important to consume in moderation to avoid vitamin A toxicity.
- Vitamin B12: One of the richest sources, essential for brain function and blood formation.
- Vitamin B2 (Riboflavin): Important for cellular function and energy production.
- Vitamin B3 (Niacin): Supports metabolism and nervous system health.
- Vitamin B5 (Pantothenic Acid): Involved in hormone and cholesterol production.
- Vitamin B6: Essential for amino acid metabolism and immune function.
- Folate: Important for DNA synthesis and repair.
- Minerals:
- Iron: Particularly rich in heme iron, the form of iron most easily absorbed by the body.
- Copper: High in copper, which is important for heart health and maintaining nerve cells.
- Zinc: Essential for immune function and wound healing.
- Selenium: Important for antioxidant defense and thyroid function.
- Phosphorus: Plays a crucial role in bone health and energy production.
It’s important to note that while beef liver is highly nutritious, its high vitamin A content means it should be eaten in moderation, especially by pregnant women and those at risk of vitamin A toxicity. The taste and texture of liver may not be appealing to everyone, but its nutritional value makes it a powerful addition to a balanced diet when consumed occasionally.