17 Fit Food calories Meat and poultry
Beef liver calories and nutrition facts
Per 100 g: 135 kcal — 20.4 g protein, 3.6 g fat and 3.9 g carbs.
Beef liver, sold in Britain as ox liver, has a stronger, more mineral taste than calf’s or lamb’s liver, so it’s usually braised slowly with onions and gravy rather than flashed in a pan. Braising takes it from about 135 to 191 kcal per 100 g as water cooks out. It’s extraordinarily rich in vitamin B12, copper and vitamin A, many times the daily reference in a single portion.
- High in protein
- Low salt
- High in vitamin B12
- High in copper
- Protein 63%
- Fat 25%
- Carbs 12%
In everyday portions
- Typical serving · 150 g 202 kcal
- 100 kcal is 75 g this much of it gives 100 kcal
- 20 g of protein is 100 g this much to eat for 20 g of protein
- Energy density Low 1.4 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 135 | 20.4 | 3.6 | 3.9 |
| Braised | 191 | 29.1 | 5.3 | 5.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 135 kcal 7%
- Protein 20.4 g 41%
- Fat 3.6 g 5%
- Carbs available, without fibre 3.9 g 1%
- Fibre 0 g
- Salt 0.17 g 3%
Where the calories come from
- Protein 63%
- Fat 25%
- Carbs 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 4,968 µg 621%
- Vitamin D 1.2 µg 24%
- Vitamin E 0.38 mg 3%
- Vitamin K 3.1 µg 4%
- Vitamin C 1.3 mg 2%
- Vitamin B1 (thiamin) 0.189 mg 17%
- Vitamin B2 (riboflavin) 2.8 mg 197%
- Vitamin B3 (niacin) 13.2 mg 82%
- Vitamin B5 (pantothenic acid) 7.2 mg 120%
- Vitamin B6 1.1 mg 77%
- Folate (B9) 290 µg 145%
- Vitamin B12 59.3 µg 2372%
- Choline 333 mg
Minerals
- Potassium 313 mg 16%
- Calcium 5 mg <1%
- Phosphorus 387 mg 55%
- Magnesium 18 mg 5%
- Iron 4.9 mg 35%
- Zinc 4 mg 40%
- Copper 9.8 mg 976%
- Manganese 0.31 mg 16%
- Selenium 39.7 µg 72%
- Iodine 13 µg 9%
- Sodium 69 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- High in vitamin B12
- High in copper
- High in vitamin A
- High in vitamin B2
- High in folate
- High in vitamin B5
- High in vitamin B3
- High in vitamin B6
- High in selenium
- High in phosphorus
- High in zinc
- High in iron
- Source of vitamin D
- Source of vitamin B1
- Source of potassium
- Source of manganese
Braised
Energy and macros
- Energy 191 kcal 10%
- Protein 29.1 g 58%
- Fat 5.3 g 8%
- Carbs available, without fibre 5.1 g 2%
- Fibre 0 g
- Salt 0.2 g 3%
Where the calories come from
- Protein 63%
- Fat 26%
- Carbs 11%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 9,442 µg 1180%
- Vitamin D 1.2 µg 24%
- Vitamin E 0.51 mg 4%
- Vitamin K 3.3 µg 4%
- Vitamin C 1.9 mg 2%
- Vitamin B1 (thiamin) 0.194 mg 18%
- Vitamin B2 (riboflavin) 3.4 mg 245%
- Vitamin B3 (niacin) 17.5 mg 110%
- Vitamin B5 (pantothenic acid) 7.1 mg 118%
- Vitamin B6 1 mg 73%
- Folate (B9) 253 µg 126%
- Vitamin B12 70.6 µg 2823%
- Choline 426 mg
Minerals
- Potassium 352 mg 18%
- Calcium 6 mg <1%
- Phosphorus 497 mg 71%
- Magnesium 21 mg 6%
- Iron 6.5 mg 47%
- Zinc 5.3 mg 53%
- Copper 14.3 mg 1428%
- Manganese 0.356 mg 18%
- Selenium 36.1 µg 66%
- Iodine no data
- Sodium 79 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- High in vitamin B12
- High in copper
- High in vitamin A
- High in vitamin B2
- High in folate
- High in vitamin B5
- High in vitamin B3
- High in vitamin B6
- High in phosphorus
- High in selenium
- High in zinc
- High in iron
- Source of vitamin D
- Source of manganese
- Source of vitamin B1
- Source of potassium
Meat and poultry
Among meats and poultry
The category in the 17 Fit catalog: 210 foods. Compared per 100 g.
- 83% Fewer calories than 83% of meats and poultry.
- 98% More vitamin B12 than 98% of meats and poultry.
- 98% More copper than 98% of meats and poultry.
- 96% More vitamin A than 96% of meats and poultry.
- 97% More vitamin B2 than 97% of meats and poultry.
Similar in composition
The foods with the nearest calories and macros.
- Rabbit 136 kcal
- Chicken thighs 121 kcal
- Steak 131 kcal
- Pork tenderloin 143 kcal
- Veal 107 kcal
- Chicken livers 119 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169451.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.