Meat and Poultry / Red Meat
Beef liver, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 154kcal / 2530kcal (6%) |
Macronutrients
Protein | 25.5 g/ 71g (35%) | ||||
Total Fat | 4 g/ 42g (9%) | ||||
Total Carbs | 4 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.16 mg/ 1mg (13%) |
Vit B2 | 0.36 mg/ 1mg (27%) source |
Vit B3 | 4.4 mg NE/ 16mg NE (27%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 279 mg/ 700mg (39%) high |
Iron | 4.6 mg/ 12mg (38%) high |
Sodium | 67 mg/ 1500mg (4%) low |
What is this food?
Beef liver, boiled. It’s an organ meat that’s rich in protein and important micronutrients like iron and vitamin A.
Why it matters to health
Beef liver helps support your daily protein needs for muscle repair and growth. It also provides iron (useful for preventing low iron), vitamin A (supports vision and immune function), and other B vitamins that help your body use energy. In this serving, calories are moderate (~154 kcal per 100g) and carbs are low (4g), with some fat (4g) and sodium (67mg). Since liver is nutrient-dense, it’s best to enjoy it in sensible portions as part of your usual 3 meals plus 1–2 snacks a day.
Healthier tips
- Keep portions around 1/2 to 1 cup cooked (or about 50–100g), then balance the plate with 1–2 cups non-starchy vegetables (e.g., kangkong, pechay, broccoli) and a reasonable serving of rice if you need carbs.
- Pair it with vitamin C–rich foods (like calamansi, tomatoes, or guava) to help your body absorb iron better.
- Choose boiled or lightly cooked methods (less oil) and avoid frequent deep-frying.
- If you’re watching sodium, go easy on added salty sauces; use herbs, garlic, and vinegar for flavor.
Common Filipino dishes
Dinuguan, Beef liver with onions (ginisa), Liver spread on pandesal, Adobong atay, 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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