Beef liver - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Beef liver

Beef liver consists of 4% fat, 19% protein, 5% carbs, 0% fiber and 70% water. Beef liver has 131 calories per 100g, that is 82% lower than other foods in Meat. In total 27% of the calories in Beef liver are from fat, 58% from protein and 15% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 6.3g carbs in a serving of 125g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.7% of Zinc RDA per portion
  • High in iron Covers 0.7% of Iron RDA per portion
  • High in folate Covers 2.1% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.3% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Beef liver for a low carb diet?

With 6.25g of carbs and a Glycemic Load of 0 in a portion of 125g, Beef liver can be consumed for a ketogenic or low-carb diet. Beef liver contains no Fructose, is Gluten free and has no Lactose.

Beef liver: nutrition facts & data

Nutrition facts
per 100g 		Beef liver
avg Meat[1]
Calories (kcal) 131.0 158.9
Fat (g) 4.0 8.9
Protein (g) 19.0 18.6
Carbohydrates (g) 5.0 0.3
Mono- & Di-Saccharides (g) 0.0 0.3
Polysaccharides (g) 5.0 0.3
Fibers (g) 0.0 0.0
Sodium (mg) 115.0 74.9
Water (g) 70.0 69.4
[1] average of Meat

Breakdown in percent (%) of total calories

An average portion size (125g) of Beef liver contains:

  • 163.8 Calories
  • 5.0g of Fat
  • 23.8g of Protein
  • and 6.3g of Carbs
  • 143.8mg of sodium - 0.1% of the RDA for sodium.
  • 18.8mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 6.0mg of Zinc - 0.7% of the RDA for Zinc.
  • 8.8mg of Iron - 0.7% of the RDA for Iron.
  • 362.5mg of Potassium - 0.1% of the RDA for Potassium.
  • 37.5mg of Vitamin C - 0.4% of the RDA for Vitamin C.
  • 81.3mg of Vitamin B12 - 25.4% of the RDA for Vitamin B12.

For every gram of carbs in Beef liver you get

  • 3.80 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Meat have on average 58.77g of proteins per 1 gram of carbs.
  • 0.80 grams of fat (total average 0.66g, other foods in Meat 28.16g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Meat 0.00g)

Nutrient distribution per gram

What vitamins are in Beef liver?

Vitamins
per 100g 		Beef liver
avg[1]
Vitamin C (mg) 30.0 4.7
Vitamin E (mg) 0.7 0.4
Vitamin B1 / Thiamine (mg) 0.3 0.3
Vitamin B2 (mg) 3.1 0.6
Vitamin B6 (mg) 1.0 0.3
Vitamin B9 / Folate (μg) 590.0 43.1
Vitamin B12 (μg) 65.0 8.9
Retinol (μg) 18,000.0 2,700.9
beta-Carotene (μg) 0.0
[1] average of Meat

Is Beef liver rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Beef liver of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Beef liver

Minerals
per 100g 		Beef liver
avg[1]
Magnesium (mg) 15.0 21.1
Zinc (mg) 4.8 3.0
Sodium (mg) 115.0 74.9
Calcium (mg) 7.0 8.8
Iron (mg) 7.0 3.4
Potassium (mg) 290.0 309.7
Phosphorus (mg) 360.0 198.4
[1] average of Meat

Is Beef liver high in minerals?

info

Again, for every mineral contained in Beef liver we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Beef liver

5.0% of Beef liver are carbs, per serving of 125g that makes 6.3g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Beef liver
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 5.0 0.3
Total carbs (g) 5.0 0.3
[1] average of Meat

How high are the Glycemic Index and the Glycemic Load for Beef liver?

The Glycemic Index of Beef liver is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Beef liver

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Beef liver

Of the 4.0g total fat per 100g in Beef liver, 1.3g are saturated fatty acids (SFA), 0.8g are monounsaturated fatty acids (MUFA) and 0.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 260.0mg.

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