1 Slice Beef Liver, Braised contains approximately 129 calories. Beef liver has been enjoyed as a delicacy for centuries and is a source of many essential nutrients. In this article, we will discuss the nutritional benefits of beef liver and the various ways it can be prepared.

Beef liver is an excellent source of protein, vitamins, and minerals. One serving provides a significant amount of vitamin A, iron, zinc, and copper, making it a great option in a well-balanced diet. In addition, many B vitamins and phosphorus are found in beef liver. Let's take a closer look at the nutritional content of braised beef liver.

Braised beef liver is a hearty and flavorful meal that can be enjoyed on its own or with accompaniments such as onions and garlic. There are many preparation methods, and the type of recipe that might suit one's preference can vary widely. In this article, we'll explore some practical tips and strategies for preparing and incorporating beef liver into meals.

Calories in Braised Beef Liver

Braised Beef Liver is a calorie-dense serving, providing around 129 calories. However, it is also packed with many essential nutrients, which make it worth considering for a balanced diet. It is important to note, however, that the calorie count of Beef Liver may vary depending on the preparation method. For example, adding butter, oil, or other high-calorie ingredients can significantly increase the calorie count of the dish. In any case, if calories are a concern, it is best to use moderation and be mindful of the portion sizes.

Protein Content in Beef Liver

Beef liver is an excellent source of high-quality protein. One serving of braised beef liver provides approximately 20 grams of protein. Protein is important for building and repairing body tissues, and can also help with weight management and satiety. Incorporating beef liver into a well-balanced diet can be an effective way to increase protein intake. Additionally, the protein in beef liver is a complete protein, meaning it contains all the essential amino acids that the body needs.

Vitamin A in Braised Beef Liver

Beef liver is a rich source of vitamin A, an essential vitamin that supports eye health and immune function. One serving of braised beef liver provides approximately 300% of the recommended daily intake of vitamin A. Vitamin A is found in many animal products, but beef liver is one of the richest sources. Incorporating beef liver into the diet is an effective way to boost vitamin A intake and support overall health.

Iron Content in Beef Liver

Beef liver is an excellent source of iron, a mineral that is essential for red blood cell formation and oxygen transport. One serving of braised beef liver provides approximately 50% of the recommended daily intake of iron. Iron is especially important for women, who are more likely to have iron deficiencies due to monthly menstrual bleeding. Incorporating beef liver into the diet can be an effective way to increase iron intake and prevent iron deficiency anemia.

Zinc in Braised Beef Liver

Zinc is an essential mineral that is important for immune function, wound healing, and cell growth and division. One serving of braised beef liver provides approximately 35% of the recommended daily intake of zinc. Zinc is found in many foods, but beef liver is one of the richest sources. Incorporating beef liver into the diet can be an effective way to increase zinc intake and support overall health.

B Vitamins in Beef Liver

Beef liver is a rich source of many B vitamins, including vitamin B12, riboflavin, niacin, and folate. These vitamins play essential roles in energy metabolism, DNA synthesis, and nerve function. Vitamin B12, in particular, is found almost exclusively in animal products and is important for brain function and red blood cell production. One serving of braised beef liver provides approximately 2,600% of the recommended daily intake of vitamin B12.

Phosphorus in Braised Beef Liver

Phosphorus is a mineral that is important for bone health, energy production, and cell function. One serving of braised beef liver provides approximately 50% of the recommended daily intake of phosphorus. Phosphorus is found in many foods, but beef liver is one of the richest sources. Incorporating beef liver into the diet can be an effective way to increase phosphorus intake and support overall health.

Copper Content in Beef Liver

Copper is a trace mineral that is important for energy production, immune function, and connective tissue formation. One serving of braised beef liver provides approximately 1,200% of the recommended daily intake of copper. Copper is found in many foods, but beef liver is one of the richest sources. Incorporating beef liver into the diet can be an effective way to increase copper intake and support overall health.

Cholesterol in Braised Beef Liver

Beef liver is a high-cholesterol food, with one serving providing approximately 300 milligrams of cholesterol. However, it is important to note that dietary cholesterol has less of an impact on blood cholesterol levels than previously thought. Research has shown that saturated and trans fats have a greater influence on blood cholesterol levels than dietary cholesterol. Therefore, consuming beef liver in moderation as a part of a well-balanced diet is unlikely to have a significant impact on blood cholesterol levels.

Preparation Methods for Beef Liver

Braised beef liver is a popular way to prepare this nutritious food. To make braised beef liver, season the liver with salt and pepper and fry it in a skillet with olive oil until browned. Remove the liver from the skillet and sauté onions and garlic until softened. Add the liver back to the skillet and pour beef broth or red wine over it. Simmer the liver and onions in the broth for 10-15 minutes, or until the liver is cooked through. Serve the braised beef liver on a bed of mashed potatoes or with a side of steamed vegetables. Other popular preparation methods for beef liver include pan-frying, grilling, and slow-cooking in a stew or casserole.