- 7.1 Author of the publication
Beef liver is the most purchased product of all offal products. It is low-fat, has much less cholesterol than pork or chicken liver, its energy value is higher than that of veal, and slightly lower than that of lamb.
There are many benefits, and the calorie content is quite acceptable for those who care about their appearance. How many calories are in beef liver?
How much liver can you eat
The calorie content of 100 g of beef liver is 127 kcal, and it is not included in the list of low-calorie foods.
When we start cooking it, the number of calories increases or decreases depending on the presence of additional ingredients in the dish, however, this does not apply to boiled beef liver, the calorie content of which is reduced to 115 kcal.
How many calories are in fried beef liver? 185 kcal, which is the most. In terms of fat content, fried liver immediately ranks above average. Although fried beef liver with onions may well be included in some diets, the only question is the quantity of its consumption.
Stewed beef liver has a much lower calorie content; this type of processing almost does not change the energy value of the liver, although it reduces the amount of carbohydrates and proteins.
But the liver is usually stewed in a sauce with the addition of various ingredients, so in practice the calorie content of this dish in the sauce is again close to fried liver, although in terms of the absence of contraindications and the method of preparation, it is, of course, much healthier than fried liver.
If you think about the calorie content of the sauce and choose the ingredients correctly, you can keep the calorie limits and get a completely dietary dish.
Simply boiled liver is not very popular; it does not reveal all the nuances of the taste inherent in this product, but with spices you can solve this issue, but you will remain within the dietary calorie content.
If we talk not about calorie content, but about the BJU of beef liver, then the ratio is as follows:
- proteins – 72.3%;
- fats – 15.3%;
- carbohydrates – 12.3%.
In any case, liver is good both in taste and the presence of many useful substances in it. How much do you need to eat to provide yourself with a dose of essential vitamins and not overeat?
Children under one year old should not be given beef liver, it is too heavy for a small stomach. Children under three years old can eat up to 100 g per day, but very elderly people - no more than 50 g.
Pregnant women can eat 200 g per day, but limit this product for one simple reason: the fetus also needs different types of meat. Adults can eat up to 200 g per day for women, and up to 250 g for men. Please note that you can indulge in beef liver no more than three times a week.
Calorie content of liver prepared in different ways
The caloric value of raw beef offal is one hundred twenty-seven kilocalories. In general, such liver cannot be classified as a low-calorie dish. Naturally, we don’t eat liver raw, but when cooked, its energy value becomes greater.
The lowest calorie content will be for boiled offal. How many calories are in boiled beef liver? A one hundred gram serving of this dish contains one hundred and fifteen kilocalories.
How many calories are in fried beef liver? Such a treat brings us one hundred eighty-five kilocalories. Moreover, this figure increases when using batter.
On a note! Some diets include beef liver fried with onions. True, you can eat such a dish in small portions.
Many housewives stew the liver. And I must say that this is the most optimal option for preparing offal for those who like to eat tasty food without gaining extra pounds. How many calories are in stewed beef liver? This treat contains one hundred and twenty kilocalories per hundred grams. However, when additional components are added, such as mushrooms, vegetables, and sauces, the calorie content of the treat becomes higher.
On a note! Stewed liver is considered healthier than fried liver. This dish has virtually no contraindications.
Calorie content of dishes based on beef liver (per 100 gram serving):
- Steamed liver contains one hundred twenty-five kilocalories.
- Liver stewed in sour cream sauce brings us one hundred and thirty kilocalories. But when using mayonnaise, remember that the calorie content of the dish will become quite high. This indicator depends on the degree of fat content in the product.
- Liver pancakes made from beef by-product will contain one hundred and seventy-four kilocalories.
- Liver cutlets contain one hundred seventy-five kilocalories.
- Liver pate gives us one hundred and fifty-four kilocalories.
- Mushroom salad with the addition of beef liver contains one hundred and fifty-two kilocalories.
On a note! Do you like pancakes stuffed with beef liver? Keep in mind that one hundred grams of such a treat contains as many as two hundred and thirty kilocalories.
Calorie table
Now let’s sum it up and see how the calorie content changes if you cook in one way or another; we need this to understand what to cook without harming your health and figure. If you want to always keep yourself in shape, you need to learn how to count calories to lose weight. To do this, look at our signs more often and make your own.
| Dish | Kilocalories per 100 g |
| calorie content of boiled beef liver | 115 |
| calorie content of fried beef liver | 185 |
| stewed liver | 120 |
| for a couple | 125 |
| in sour cream | 130 |
| calorie content of beef liver pancakes | 174 |
| fried liver cutlets | 175 |
| liver paste | 154 |
| pancakes | 230 |
| mushroom salad with liver | 152 |
Stewed beef liver: calorie content
The calorie content of stewed beef liver is lower than that of fresh liver. It is 120 kcal per 100 grams of product. It also contains approximately 3 grams of carbohydrates, 15 grams of protein and 4 grams of fat. Please note that the amount of proteins and carbohydrates in stewed beef liver is slightly reduced.
Most often, this offal is stewed with sauce or sour cream. Therefore, do not forget to add these indicators of additional ingredients or sauce when calculating BJU and calorie content. The calorie content of beef liver stewed in sour cream per 100 grams will be approximately 130 kcal.
How to lose weight with your liver
Beef liver contains sufficient amounts of folic acid and iodine, both substances have a positive effect on metabolic rate, which is important for weight loss and good energy throughout the day.
Beef liver contains a lot of protein, which is necessary in the diet of those who are losing weight. To digest protein, the body spends a large number of calories, this gives a long-term feeling of fullness and speeds up the process of losing extra pounds.
If at the same time a person plays sports, then without proteins, weight loss will occur due to the fact that muscle tissue burns, and this cannot be allowed, therefore, during serious physical activity, the liver is simply necessary.
If you are going to lose weight, then forget about such a dish as fried liver, you just need to boil it. By adding spices, you will get an interesting taste and dietary effect.
Liver and beans go well together, but when on a diet, this option is too high in calories, as is liver with high-calorie puree. It is better to eat low-calorie vegetables - zucchini, cabbage of all types, cucumbers, low-calorie squash caviar.
The liver diet is perfect for those people whose body is not able to sit on carrots and salads alone, and who experience constant hunger stress. Because of this, the body produces cortisol, due to which weight remains at the same level. Also, not everyone can easily tolerate a large amount of plant fiber, and they need protein.
There are laws for eating foods on a diet. And if carbohydrate foods are ideal for the body in the morning, then protein is perfect for lunch. Liver with a handful of wild rice and vegetables, liver with beets or pumpkin, seasoned with spices, will keep you full until a light dinner.
To avoid additional calories, you can use lemon juice or low-fat yogurt instead of mayonnaise, butter, or sour cream. Liver with onions is an ideal dish if you don’t get carried away with vegetable oil. Garlic can add calories depending on how much you add and how you cook it.
For those who really love liver and have no contraindications, in nutrition there is a liver diet, on which extra pounds evaporate like the wind, but it cannot be carried out for more than two weeks.
Nutritionists prohibit eating beef liver in acute forms of gastrointestinal, liver and kidney diseases.
Beef liver for diet
Beef liver is an excellent product for weight loss. It is very often included in the menu of various diets. In addition to the fact that liver is beneficial for the body, it also does not have a high calorie content. It is included in sports diets to provide athletes with the required amount of microelements and vitamins.
When losing weight, the liver is an important component for those who do not want to lose immunity. There is even a liver diet. For obesity, it allows you to lose up to 8 kg per week.
The calorie content of beef liver is only 105 kcal.
The product is quickly absorbed and causes a feeling of fullness. A small portion of liver can kill hunger for hours. In addition, the liver has a beneficial effect on metabolic processes.
It is allowed to consume no more than 100 grams of beef liver per meal. It must be supplemented with vegetables.
A small portion of vegetables and beef liver provides the body with proteins, carbohydrates and fiber.
What and how to cook from beef liver
Many different dishes are prepared from beef liver. Boiled liver is used in salads, for preparing appetizers, casseroles, pates and pastries. The liver is fried in a frying pan, grilled, cutlets, kebabs, and beef stroganoff are made from it.
Liver has the ability to absorb the aromas of different ingredients and acquire different tastes, and it can also be combined with the most unexpected foods, for example, prunes, figs, apples, oranges, and herbs.
You can serve pasta, porridge, stewed vegetables, mushrooms, beans, potatoes with liver, and you can also get creative with various combinations.
Cooking dishes with beef liver has several secrets:
- It is very important to cleanse the liver of film and bile ducts so that they do not taste bitter. If this is difficult to do, you can put the product in the freezer for half an hour, the film will come off without any effort.
- Most recipes call for soaking the liver in milk. Milk kills bitterness and makes the liver more tender. But if the liver is of high quality, then it is not at all necessary to do this, just rinse it and start cooking. You can soak the liver in lemon juice, then it acquires a unique taste, try it, you might like it better.
- The liver should not be fried for a long time; the longer you fry, the tougher it will be.
And now we will tell you not about simple recipes that you are probably familiar with (for example, fried liver with onions), but about interesting and unusual ones.
Liver cake
You will need:
| beef liver | 500 g |
| onion | 3 pcs. |
| flour | 200 g |
| chicken eggs | 3 pcs. |
| light mayonnaise | 200 g |
| sunflower oil | 2 tbsp. l. |
| garlic | 2 cloves |
| salt | taste |
| pepper | taste |
| milk | 100 g |
Preparation:
- Wash the liver, cut off all excess, peel the onion, grind in a meat grinder.
- Add 2 eggs, 200 g flour, 1 tbsp. l. oil, salt and pepper, mix.
- Heat a frying pan, add 1 tbsp. l. oil, fry thin pancakes from liver dough.
- Prepare the cream for the cake. Grate the garlic on a fine grater and mix with mayonnaise. Coat each pancake, placing them one on top of the other.
- Garnish with herbs and boiled grated egg on top.
If desired, you can replace the garlic with fried onions, but the calorie content of this dish will be higher.
The cake needs to sit for several hours.
Calorie content – 207 kcal.
Stewed liver
You will need:
| liver | 500 g |
| onion | 2 pcs. |
| whole milk | 300 ml |
| cream | 300 ml |
| flour | 200 g |
| sunflower oil | 2 tbsp. l. |
| salt | taste |
Preparation:
- Wash the liver, clean it of films and all excess, cut into small pieces.
- Place them under film, lightly beat them, place them in a bowl and pour milk over them for two hours.
- Drain the milk, roll each piece in flour and quickly fry in a frying pan.
- Cut the onion into half rings and fry.
- Take a baking dish, put liver on the bottom, onion on top, pour cream.
- Place the dish in the oven for an hour and a half on low heat, no more than 150 degrees.
Calorie content – 370 kcal.
"Foie gras"
You will need:
| liver | 300 g |
| butter | 200 g |
| bulb onions | 3 pcs. |
| white wine (preferably dry) | 3 tbsp. l. |
| salt | taste |
| pepper | taste |
Preparation:
- Coarsely chop the onion and simmer in butter; when it becomes transparent, add wine, salt, pepper and simmer for another 5 minutes.
- Wash the liver, get rid of the films, cut into pieces, put in a mixer.
- Add onion from the frying pan to the liver, beat for 5 minutes. Pour the mixture into baking molds.
- Pour some water onto a baking sheet, place the molds on it and place in the oven.
- Bake for half an hour (at 180 degrees).
The pate can be eaten as a main dish, or with a vegetable side dish or salad leaves. Can be spread on bread or toast.
Calorie content – 672 kcal.
Composition of the product
Beef liver contains almost all the vitamins and many microelements needed by the body:
- vitamin A;
- all B vitamins;
- vitamins E, C, K;
- vitamin D, D3;
- beta-carotene;
- alpha-carotene;
- calcium;
- magnesium;
- iron;
- potassium;
- phosphorus;
- zinc;
- copper;
- manganese;
- sodium;
- chromium;
- fluorine;
- selenium;
- keratin;
- heparin;
- amino acids.
The nutritional value:
- proteins – 17.9 g;
- fats – 3.8 g;
- carbohydrates – 5.2 g;
- water – 71.7 g.
Calorie content Beef liver fried in a frying pan. Chemical composition and nutritional value.
Nutritional value and chemical composition of “Beef liver fried in a frying pan.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 175 kcal | 1684 kcal | 10.4% | 5.9% | 962 g |
| Squirrels | 26.52 g | 76 g | 34.9% | 19.9% | 287 g |
| Fats | 4.68 g | 56 g | 8.4% | 4.8% | 1197 g |
| Carbohydrates | 5.16 g | 219 g | 2.4% | 1.4% | 4244 g |
| Water | 62.01 g | 2273 g | 2.7% | 1.5% | 3666 g |
| Ash | 1.63 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 7744 mcg | 900 mcg | 860.4% | 491.7% | 12 g |
| Retinol | 7.728 mg | ~ | |||
| alpha carotene | 11 mcg | ~ | |||
| beta carotene | 0.182 mg | 5 mg | 3.6% | 2.1% | 2747 g |
| beta Cryptoxanthin | 21 mcg | ~ | |||
| Vitamin B1, thiamine | 0.177 mg | 1.5 mg | 11.8% | 6.7% | 847 g |
| Vitamin B2, riboflavin | 3.425 mg | 1.8 mg | 190.3% | 108.7% | 53 g |
| Vitamin B4, choline | 418.2 mg | 500 mg | 83.6% | 47.8% | 120 g |
| Vitamin B5, pantothenic | 6.943 mg | 5 mg | 138.9% | 79.4% | 72 g |
| Vitamin B6, pyridoxine | 1.027 mg | 2 mg | 51.4% | 29.4% | 195 g |
| Vitamin B9, folates | 260 mcg | 400 mcg | 65% | 37.1% | 154 g |
| Vitamin B12, cobalamin | 83.13 mcg | 3 mcg | 2771% | 1583.4% | 4 g |
| Vitamin C, ascorbic acid | 0.7 mg | 90 mg | 0.8% | 0.5% | 12857 g |
| Vitamin D, calciferol | 1.2 mcg | 10 mcg | 12% | 6.9% | 833 g |
| Vitamin D3, cholecalciferol | 1.2 mcg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 0.46 mg | 15 mg | 3.1% | 1.8% | 3261 g |
| gamma tocopherol | 0.06 mg | ~ | |||
| Vitamin K, phylloquinone | 3.9 mcg | 120 mcg | 3.3% | 1.9% | 3077 g |
| Vitamin RR, NE | 17.475 mg | 20 mg | 87.4% | 49.9% | 114 g |
| Betaine | 6.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 351 mg | 2500 mg | 14% | 8% | 712 g |
| Calcium, Ca | 6 mg | 1000 mg | 0.6% | 0.3% | 16667 g |
| Magnesium, Mg | 22 mg | 400 mg | 5.5% | 3.1% | 1818 |
| Sodium, Na | 77 mg | 1300 mg | 5.9% | 3.4% | 1688 g |
| Sera, S | 265.2 mg | 1000 mg | 26.5% | 15.1% | 377 g |
| Phosphorus, P | 485 mg | 800 mg | 60.6% | 34.6% | 165 g |
| Microelements | |||||
| Iron, Fe | 6.17 mg | 18 mg | 34.3% | 19.6% | 292 g |
| Manganese, Mn | 0.356 mg | 2 mg | 17.8% | 10.2% | 562 g |
| Copper, Cu | 14588 mcg | 1000 mcg | 1458.8% | 833.6% | 7 g |
| Selenium, Se | 32.8 mcg | 55 mcg | 59.6% | 34.1% | 168 g |
| Fluorine, F | 5 mcg | 4000 mcg | 0.1% | 0.1% | 80000 g |
| Zinc, Zn | 5.23 mg | 12 mg | 43.6% | 24.9% | 229 g |
| Essential amino acids | |||||
| Arginine* | 1.582 g | ~ | |||
| Valin | 1.606 g | ~ | |||
| Histidine* | 0.802 g | ~ | |||
| Isoleucine | 1.233 g | ~ | |||
| Leucine | 2.435 g | ~ | |||
| Lysine | 2.048 g | ~ | |||
| Methionine | 0.692 g | ~ | |||
| Threonine | 1.108 g | ~ | |||
| Tryptophan | 0.335 g | ~ | |||
| Phenylalanine | 1.382 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 1.484 g | ~ | |||
| Aspartic acid | 2.456 g | ~ | |||
| Hydroxyproline | 0.046 g | ~ | |||
| Glycine | 1.484 g | ~ | |||
| Glutamic acid | 3.33 g | ~ | |||
| Proline | 1.225 g | ~ | |||
| Serin | 1.154 g | ~ | |||
| Tyrosine | 1.029 g | ~ | |||
| Cysteine | 0.479 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 381 mg | max 300 mg | |||
| Fatty acid | |||||
| Trans fats | 0.335 g | max 1.9 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 2.53 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.037 g | ~ | |||
| 15:0 Pentadecane | 0.014 g | ~ | |||
| 16:0 Palmitinaya | 0.724 g | ~ | |||
| 17:0 Margarine | 0.06 g | ~ | |||
| 18:0 Stearic | 1.68 g | ~ | |||
| 22:0 Begenovaya | 0.015 g | ~ | |||
| Monounsaturated fatty acids | 1.106 g | min 16.8 g | 6.6% | 3.8% | |
| 14:1 Myristoleic | 0.003 g | ~ | |||
| 16:1 Palmitoleic | 0.086 g | ~ | |||
| 17:1 Heptadecene | 0.021 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.987 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.008 g | ~ | |||
| Polyunsaturated fatty acids | 1.021 g | from 11.2 to 20.6 g | 9.1% | 5.2% | |
| 18:2 Omega-6, cis, cis | 0.624 g | ~ | |||
| 18:3 Linolenic | 0.036 g | ~ | |||
| 18:3 Omega-3, alpha-linolenic | 0.017 g | ~ | |||
| 18:3 Omega-6, gamma-linolenic | 0.019 g | ~ | |||
| 20:2 Eicosadiene, Omega-6, cis, cis | 0.017 g | ~ | |||
| 20:4 Arachidonic | 0.308 g | ~ | |||
| Omega-3 fatty acids | 0.017 g | from 0.9 to 3.7 g | 1.9% | 1.1% | |
| Omega-6 fatty acids | 0.968 g | from 4.7 to 16.8 g | 20.6% | 11.8% |
The energy value of beef liver fried in a frying pan is 175 kcal.
- slice = 81 g (141.8 kcal)
Primary source: USDA National Nutrient Database for Standard Reference. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
What are the benefits of the liver?
It is beef liver that, of all offal products, provides the body with the largest daily amount of iron, copper, vitamins C and group B. It is difficult to digest and contains a lot of keratin (strong protein), so do not offer it to children under one year old.
But pregnant women will benefit from beef liver due to the presence of antianemic substances and folic acid. In addition, it performs the following useful functions:
- neutralizes the harmful effects of tar and nicotine;
- strengthens cell membranes, preventing malignant tumors;
- is an antioxidant;
- prevents the occurrence of cardiovascular diseases;
- helps with anemia and hemoglobin production;
- improves vision;
- strengthens the nervous system;
- increases blood clotting;
- strengthens the skeletal system, alleviates osteoporosis;
- strengthens the immune system;
- speeds up metabolism;
- increases testosterone and libido levels;
- helps the full development of the baby in the womb.
Benefits of chicken liver
First of all, we note that chicken liver is a dietary product , and due to its composition it has the following beneficial properties:
- saturates the body with vitamins A, C and group B;
- contains a large amount of acids necessary for the body;
- has a beneficial effect on the functioning of the stomach and intestines;
- promotes iron absorption and hemoglobin formation;
- improves blood condition;
- stimulates brain function and has a beneficial effect on memory.
Video about the liver
The most complete information about beef liver, its benefits, rules for selection and preparation.
You've probably eaten beef liver more than once. This is a healthy and tasty product that is prepared very quickly, which is also important for the housewife. It can be used in dietary nutrition, following the rules of use. This is a magical product for raising hemoglobin.
You need to limit its consumption only if you have already accumulated bad cholesterol in your blood vessels. But we hope that you don’t have this, and you will tell us about your secrets of preparing and eating beef liver.
