Beef Liver Overview
Beef liver is nature's multivitamin, containing more nutrients gram-for-gram than almost any other food, with exceptionally high levels of vitamin A, B12, iron, and folate.
Why Beef Liver Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Beef Liver Nutrition Facts
Per 100g (100g (about 3.5 oz cooked))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 | — |
| Protein | 26.5g | 53% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 4.8g | 6% |
| iron | 6.2mg | 34% |
| zinc | 5.3mg | 48% |
| vitaminA | 9442µg | 999% |
| vitaminB2 | 3.4mg | 262% |
| vitaminB12 | 83.1µg | 999% |
| folate | 290µg | 73% |
| vitaminB6 | 1.1mg | 65% |
| vitaminB3 | 17.5mg | 109% |
| selenium | 39.7µg | 72% |
| copper | 12mg | 999% |
Key Nutrients in Beef Liver for Ketogenic Diet
Best Ways to Eat Beef Liver for Ketogenic Diet
- Pan-fried with onions
- Mixed into ground beef dishes
- Marinated to reduce strong flavor
- Incorporated into pâté
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Beef Liver Health Benefits
- Highest source of bioavailable vitamin A
- Extremely rich in vitamin B12 for energy
- Excellent source of heme iron
- Contains all essential amino acids
- High in choline for brain health
Important Considerations
- Avoid during pregnancy due to high vitamin A levels
- Limit to 100-200g per week
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