Beef, variety meats and by-products, liver, raw: Nutrition Facts
Generic food Raw Meat
Beef, variety meats and by-products, liver, raw contains 135 kcal per 100 g. A typical serving of 4 oz (113 g) provides about 153 kcal.
Roughly 63% of its calories come from protein, with 25% from fat and 12% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in beef products on FoodFactly, where the median is 198 kcal per 100 g across 961 foods.
100 g provides 2,471% of the Daily Value for Vitamin B12, 1,084% of the Daily Value for copper and 552% of the Daily Value for Vitamin A.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 135 kcal | |
| Total fat M | 3.6 g | 5% |
| Saturated fat C | 1.2 g | 6% |
| Trans fat M | 0.17 g | |
| Cholesterol M | 275 mg | 92% |
| Sodium M | 69 mg | 3% |
| Total carbohydrates C | 3.9 g | 1% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 20.4 g | 41% |
| Vitamin A ? | 4,968 µg | 552% |
| Vitamin C M | 1.3 mg | 1% |
| Vitamin D ? | 1.2 µg | 6% |
| Vitamin E M | 0.38 mg | 3% |
| Vitamin K M | 3.1 µg | 3% |
| Thiamin (B1) M | 0.19 mg | 16% |
| Riboflavin (B2) M | 2.8 mg | 212% |
| Niacin (B3) M | 13.2 mg | 82% |
| Pantothenic acid (B5) M | 7.2 mg | 143% |
| Vitamin B6 M | 1.1 mg | 64% |
| Folate (B9) C | 290 µg | 73% |
| Vitamin B12 M | 59.3 µg | 2,471% |
| Choline ? | 333 mg | 61% |
| Calcium M | 5 mg | 0.4% |
| Iron M | 4.9 mg | 27% |
| Magnesium M | 18 mg | 4% |
| Phosphorus M | 387 mg | 31% |
| Potassium M | 313 mg | 7% |
| Zinc M | 4 mg | 36% |
| Copper M | 9.8 mg | 1,084% |
| Manganese M | 0.31 mg | 13% |
| Selenium M | 39.7 µg | 72% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 63%
- Carbohydrates 12%
- Fat 25%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein20.4 gin the lowest quarter of beef products (median 24.2 g)
- Fat3.6 gin the lowest quarter of beef products (median 9.3 g)
- Saturated fat1.2 gin the lowest quarter of beef products (median 3.5 g)
- Sodium69 mgin the top quarter of beef products (median 61 mg)
- Protein per 100 kcal15.1 gprotein density, useful for comparing foods with different calorie levels
- Water70.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.48 g |
|---|---|
| Polyunsaturated fat C | 0.47 g |
Amino acids (19)
| Tryptophan M | 0.26 g |
|---|---|
| Threonine M | 0.87 g |
| Isoleucine M | 0.97 g |
| Leucine M | 1.9 g |
| Lysine M | 1.6 g |
| Methionine M | 0.54 g |
| Cystine M | 0.38 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.81 g |
| Valine M | 1.3 g |
| Arginine M | 1.2 g |
| Histidine M | 0.63 g |
| Alanine M | 1.2 g |
| Aspartic acid M | 1.9 g |
| Glutamic acid M | 2.6 g |
| Glycine M | 1.2 g |
| Proline M | 0.96 g |
| Serine M | 0.91 g |
| Hydroxyproline M | 0.046 g |
Individual fatty acids (31)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.007 g |
| Linoleic acid (omega-6, 18:2) C | 0.3 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.015 g |
| SFA 16:0 M | 0.31 g |
| SFA 18:0 M | 0.86 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.42 g |
| PUFA 18:3 C | 0.016 g |
| PUFA 20:4 M | 0.14 g |
| SFA 22:0 M | 0.009 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.036 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.007 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0.007 g |
| SFA 17:0 M | 0.03 g |
| PUFA 20:2 n-6 c,c M | 0.01 g |
| PUFA 18:2 n-6 c,c M | 0.3 g |
| PUFA 18:3 n-6 c,c,c M | 0.009 g |
| MUFA 17:1 M | 0.013 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (15)
| Beta-carotene M | 232 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 4,948 µg |
| Carotene, alpha M | 11 µg |
| Vitamin D (D2 + D3), International Units M | 49 IU |
| Vitamin D3 (cholecalciferol) M | 1.2 µg |
| Cryptoxanthin, beta M | 13 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.07 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 70.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 564 kJ |
| Vitamin A, IU ? | 16,898 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid C | 0 µg |
| Folate, food M | 290 µg |
| Betaine M | 4.4 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, fresh, variety meats and by-products, liver, raw Raw | 134 | 21.4 g | 2.5 g | 3.7 g |
| Veal, variety meats and by-products, liver, raw Raw | 140 | 19.9 g | 2.9 g | 4.9 g |
| Lamb, New Zealand, imported, liver, raw Raw | 136 | 20.7 g | 2.2 g | 4.9 g |
| Lamb, variety meats and by-products, liver, raw Raw | 139 | 20.4 g | 1.8 g | 5 g |
| Lamb, New Zealand, imported, hind-shank, separable lean only, raw Raw | 115 | 20.4 g | 0.73 g | 3.4 g |
| Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw Raw | 123 | 21.4 g | 0.82 g | 3.8 g |
| Veal, Australian, rib, rib roast, separable lean only, raw Raw | 134 | 21.7 g | 1.4 g | 4.6 g |
| Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw Raw | 123 | 20.8 g | 0 g | 3.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw beef?
100 g of raw beef has 135 kcal. 4 oz (113 g): about 153 kcal.
Is raw beef high in protein?
Raw beef contains 20.4 g of protein per 100 g (41% of the 50 g Daily Value), or 23 g in 4 oz (113 g). About 63% of its calories come from protein. Compared with other beef products, that is in the lowest quarter (median 24.2 g).
How many carbs are in raw beef?
Raw beef has 3.9 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in raw beef?
Raw beef contains 3.6 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does raw beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (2,471% DV), copper (1,084% DV), Vitamin A (552% DV), Riboflavin (B2) (212% DV) and Pantothenic acid (B5) (143% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beef?
100 g contains 69 mg of sodium, 3% of the 2,300 mg Daily Value.
Does beef have the same nutrition raw and cooked?
No. Per 100 g, beef, variety meats and by-products, liver, raw has 135 kcal, while beef, retail cuts, separable fat, cooked has 680 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169451. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.