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 Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
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 Muscle Building
Protein
26.5gSupports muscle building by providing essential protein
Zinc
5.3mgSupports muscle building by providing essential zinc
Best Ways to Eat Beef Liver for Muscle Building
- Pan-fried with onions
- Mixed into ground beef dishes
- Marinated to reduce strong flavor
- Incorporated into pâté
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
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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