Cooked Beef Liver - How Many Calories?

Calories in braised beef liver

Beef liver cooked by braising provides 191 kcal and 29.08 g protein per 100 g. A weighed 50 g portion provides 96 kcal and 75 g provides 143 kcal. Use cooked edible weight; a raw portion or flour-coated fried liver is a different calculation.

Choose the raw beef-liver entry when weighing liver as a recipe ingredient. The raw amount needed for 50 g cooked varies with the piece and cooking process.

Iron and cholesterol

Each 100 g contains 6.54 mg iron and 396 mg cholesterol. A 50 g amount contains 3.27 mg iron. The amount in the food is not the amount necessarily absorbed, nor does the table establish that eating liver alone treats anaemia. Nutrient content and a person’s treatment needs are separate questions.

Why vitamin A matters for serving frequency

A 50 g amount contains 4,721 µg RAE vitamin A. Choosing frequent liver meals solely for protein or low calories overlooks that concentration. NHS vitamin A guidance advises against liver or liver products more than once a week and recommends avoiding them during pregnancy. The 50 g and 75 g examples here are calculations, not individual serving prescriptions.

Cooking method and additions

Weigh the cooked liver. The liver sauté example with onion, pepper and added fats includes more than liver alone. The plain liver panel does not automatically include the vegetables or added fat. Count a cooking fat once, without recording the same fat again as part of the sauce.

Pan-fried and braised liver references are not a before-and-after experiment on the same piece. Without its actual water and fat losses, a precise cooking reduction cannot be calculated.

Source and units

The reference is USDA SR28 entry 13326, beef liver, cooked, braised. Vitamin A is 9,442 µg RAE per 100 g; the separate 31,714 IU figure is not the same unit. Its 68 g slice is a source example, not a fixed weight for every slice. Veal liver is a separate food.