Liver Variety Meats and By-products Beef
Beef, variety meats and by-products, liver, raw
Nutrition Facts
- Total Fat 3,63 g5%
- Saturated Fat 1,23 g6%
- Trans Fat 0,17 g
- Cholesterol 275 mg92%
- Sodium 69 mg3%
- Total Carbohydrate 3,89 g1%
- Dietary Fiber 0 g0%
- Total Sugars 0 g
- Protein 20,36 g41%
- Vitamin D 1,2 µg6%
- Calcium 5 mg0%
- Iron 4,9 mg27%
- Potassium 313 mg7%
100g of Beef, variety meats and by-products, liver, raw contains 135 kcal calories, 20,36g protein, and 59,3µg vitamin b12 per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein63%(81 kcal)
- Carbs12%(16 kcal)
- Fat25%(33 kcal)
Nutrient density
Meets ≥10% Daily Value for 17 of 30 nutrients
Excellent nutrient densityUse Liver Variety Meats and By-products Beef in your next meal plan
Melio can build a complete week of meals around Liver Variety Meats and By-products Beef (or any food in our database), tailored to your macro goals and dietary preferences.
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- Liver Variety Meats and By-products Beef has a potassium-to-sodium ratio of 4.5:1, which is considered favorable for blood-pressure support.
- Liver Variety Meats and By-products Beef contains more vitamin b12 per 100 g than whole cow’s milk — 59 µg vs 1 µg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 135 kcal | 7% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 20,36 g | 41% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 3,89 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 3,63 g | 5% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 69 mg | 3% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 313 mg | 7% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 5 mg | 0% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 18 mg | 4% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 387 mg | 31% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 4,9 mg | 27% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 4 mg | 36% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 9,76 mg | 1084% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,31 mg | 13% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 39,7 µg | 72% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 1,23 g | 6% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,48 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,47 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0,17 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 275 mg | 92% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 4 968 µg | 552% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 4 948 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 1,3 mg | 1% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 1,2 µg | 6% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,38 mg | 3% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 3,1 µg | 3% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,19 mg | 16% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 2,76 mg | 212% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 13,18 mg | 82% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 7,17 mg | 143% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 1,08 mg | 64% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 290 µg | 73% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 59,3 µg | 2471% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 333,3 mg | 61% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 232 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 11 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 13 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 1,61 g | — |
| Leucine | 1,91 g | — |
| Isoleucine | 0,97 g | — |
| Valine | 1,26 g | — |
| Threonine | 0,87 g | — |
| Methionine | 0,54 g | — |
| Phenylalanine | 1,08 g | — |
| Tryptophan | 0,26 g | — |
| Histidine | 0,63 g | — |
| Arginine | 1,24 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 70,81 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 24 USDA variants
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated57%(1,23 g)
- Monounsaturated22%(0,48 g)
- Polyunsaturated21%(0,47 g)
Household serving sizes
g- 4 oz
- 113 g
Frequently asked questions about Liver Variety Meats and By-products Beef
How many calories in Liver Variety Meats and By-products Beef?
Liver Variety Meats and By-products Beef contains 135 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Liver Variety Meats and By-products Beef?
Liver Variety Meats and By-products Beef contains 275 mg cholesterol and 69 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Liver Variety Meats and By-products Beef?
Per 100 grams, Liver Variety Meats and By-products Beef contains 20.36 g protein, 3.89 g carbohydrates, and 3.63 g total fat.
Is Liver Variety Meats and By-products Beef good for keto or low-carb?
Yes — Liver Variety Meats and By-products Beef has 3.9 g net carbs per 100 g, fitting a low-carb plan.
Where does Liver Variety Meats and By-products Beef nutrition data come from?
Nutrition data for Liver Variety Meats and By-products Beef is sourced from USDA FoodData Central (FDC ID 169451). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Liver Variety Meats and By-products Beef
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Liver Variety Meats and By-products Beef.
3 meal ideas using Liver Variety Meats and By-products Beef
Starter templates matched to Liver Variety Meats and By-products Beef's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Liver Variety Meats and By-products Beef
Liver Variety Meats and By-products Beef pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around liver Variety Meats and By-products Beef
A big leafy salad with liver Variety Meats and By-products Beef, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with liver Variety Meats and By-products Beef
Roast liver Variety Meats and By-products Beef with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169451), accessed 2019-04-01.
Published: 2019-04-01
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Use Liver Variety Meats and By-products Beef in your next meal plan
Melio can build a complete week of meals around Liver Variety Meats and By-products Beef (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan