Meat and Poultry / Offal
Beef liver
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 144kcal / 2530kcal (5%) |
Macronutrients
Protein | 20.6 g/ 71g (29%) | ||||||
Total Fat | 3.2 g/ 42g (7%) | ||||||
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Total Carbs | 8.3 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 374 mcg RAE/ 700mcg RAE (53%) high |
Vit B1 | 0.16 mg/ 1mg (13%) |
Vit B2 | 0.96 mg/ 1mg (73%) high |
Vit B3 | 5.4 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 26 mg/ 750mg (3%) |
Phosphorus | 310 mg/ 700mg (44%) high |
Iron | 12.2 mg/ 12mg (101%) high |
Sodium | 74 mg/ 1500mg (4%) low |
What is this food?
Beef liver is an organ meat (a type of offal) that’s rich in protein and important micronutrients. In Filipino meals, it’s often cooked as ginisang liver or adobong atay and served with rice and vegetables.
Why it matters to health
Beef liver helps support your body because it provides protein (for growth and repair) and key vitamins/minerals. It’s also relatively high in cholesterol (242 mg per 100 g) and saturated fat (1.09 g per 100 g), so it’s best to enjoy it in reasonable portions. Good news: it has no sugar and low sodium in this data (74 mg per 100 g), but the overall sodium can still rise depending on how it’s cooked (like with soy sauce or bagoong).
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), keep liver as a main protein once in a while, not every day.
- Use a smaller serving (about 1/2 to 1 cup cooked, depending on your usual rice portion) and pair it with non-starchy vegetables (e.g., pechay, kangkong, carrots, cabbage) to make the meal more filling.
- Choose cooking methods that use less added fat: sauté with minimal oil, or simmer with herbs and aromatics.
- Watch the salty ingredients: go easy on soy sauce, patis, and bagoong, especially if you’re also eating other salty viands.
- If you’re planning liver for the week, rotate with other proteins like fish, chicken, eggs, tofu, and beans.
Common Filipino dishes
Ginisang beef liver, Adobong atay, Nilagang atay, Liver and onions, Kare-kare with liver
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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