Calories of beef liver

Beef liver is one of the most popularKinds of offal, which has excellent taste and has a number of beneficial effects on the body. In contrast to pork liver, beef has a softer taste with a less bitter taste. To determine how useful this product is and whether it can be used while dieting, it is necessary to find out the biochemical composition and calories of beef liver.

Chemical composition of beef liver

The structure of the beef liver includes:

  • about 70% water;
  • 18% of proteins, including the most important amino acids for our body;
  • saturated fatty acids;
  • cholesterol;
  • a wide range of vitamins, including B group vitamins, digestible vitamin D, choline, niacin, biotin, vitamins A, PP, C;
  • a large number of useful and important macro- andMicrominerals – sodium (105 mg), chlorine (100 mg), sulfur (240 mg), potassium (280 mg), phosphorus (315 mg), calcium (10 mg), magnesium (18 mg), copper (3800 μg) fluoride (230 μg), molybdenum (110 μg), nickel (63 μg), selenium (40 μg), as well as iron, iodine, copper, cobalt.

The benefit of a beef liver is that itsthe composition includes important for our body elements that help increase blood hemoglobin and enrich the diet. This factor is very important for people prone to anemia and actively involved in sports.

Caloric content of beef liver dishes

The caloric content of the product in raw form is 127kcal, but the amount of calories and the benefits of beef liver may vary depending on the type of cooking, the way of cooking and other ingredients added to the dish. The most useful kind of treatment, nutritionists consider cooking and quenching, because this kind of cooking preserves the maximum of useful substances and is most useful for our body.

Consider how many calories in the beef liver with different treatments:

  • the calorific value of the boiled beef liver isFrom 115 to 125 kcal, while in the process of cooking the carbohydrate content and the fat content of the product decrease, but most of the useful elements are retained;
  • The calories of stewed beef liver are 117kcal, this processing process reduces the level of protein and carbohydrate content, if you take into account the presence of the sauce during quenching, the fat content of the dish is accordingly increased to 9 g and the energy value is approximately 160 kcal;
  • The calorie content of roasted beef liver is the mosthigh, taking into account the oil for this type of processing and increase the fat content of the dish, it will be equal to whiter than 200 kcal, while increasing the level of proteins and carbohydrates.

The use of the liver with diets

Beef liver is a valuable product thatProvides the body with valuable amino acids and minerals, but it contains a fairly high percentage of cholesterol. When dieting is observed, the use of foods from this product is recommended to people actively

engaged in sports. If you are constantly engaged in the gym or are a fan of athletic sports, then the beef liver in your diet will help restore strength, regulate the balance of micro and macro elements and maintain the level of hemoglobin.

The advantages of this product includethat it is very easily and quickly digested, as well as well absorbed by the body. Diet – not an excuse to deny yourself in the dishes of beef liver, it is important to just follow the measure and eat dishes from it at lunch time, supplementing with vegetable garnish. Do not recommend this product to people with high cholesterol and with severe form of atherosclerosis.

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Literally a hundred years ago, recipes for cooking dishes from beef liver variegated every cookbook. Today, many of us treat this product with mild suspicion, considering it a source of toxins. Is this really the case? Let’s understand. So, the liver of beef: good and bad.

Beef liver: benefits and harm to the body

Beef liver is a pale pink piece of flesh, which, as many think, look ugly. However, in the finished form, this product is delicious. In addition, the liver is practically free of harmful fats and is rich in various vitamins and minerals.

Many doctors and nutritionists are advised to include fried or stewed beef liver in their diet for recreational purposes. Especially useful this product will be for people with a sick heart, anemia, young children, pregnant women and men who smoke. Why? The answer is simple:

  • The beef liver contains a large amount of vitamins and ensures the proper functioning of the immune system.
  • The offal of the calf is rich in selenium, a mineral that helps neutralize the effects of free radicals that cause colon cancer and other degenerative diseases.
  • This is a good source of zinc, which in combination with vitamin A prevents the damage of blood vessels by arteriosclerosis.
  • The use of liver beef protects the body from the harmful effects of tobacco smoking, as it recovers lost vitamins.
  • The liver contributes to the accumulation of energy due to its content of nicotinic and pentatonic acid, vitamin B. These minerals also maintain a normal metabolism in the body.
  • Beef liver contains vitamin B12, which supports the normal functioning of the brain, and helps to ripen new red cells in the blood.
  • Veal liver has niacin, which helps reduce cholesterol along with the prevention of diabetes, cardiovascular disease and atherosclerosis.
  • It is a storehouse of vitamin D, calcium and phosphorus, which are necessary for strong teeth and bones.
  • It also contains Omega-3 fatty acids, which prevents the risk of heart disease and problems with blood vessels. In addition, Omega-3 normalizes blood clotting and prevents the progression of Alzheimer’s disease.

Despite many useful properties, beef liver should be used with caution by the following groups of people:

  • people with high acidity of the stomach;
  • for patients with severe liver and kidney pathologies;
  • people with elevated cholesterol;
  • for the elderly.

In addition, the liver is an important part of the calf’s digestive system, which cleans the animal’s body of toxins, pesticides and antibiotics. So do not forget that you need it in moderation, and only buy fresh.

Caloric content of the by-product

Veal by-products contain a small amount of animal fats, which significantly reduces their caloric content. Nutritional value of 1 piece of calf liver, equal to 68 g, is:

  • calories – 130( 544 kJ);
  • carbohydrates – 13.2( 55.3 kJ);
  • fats – 32.3( 135 kJ);
  • protein – 84.4( 353 kJ).

Such indicators make beef liver dishes a favorite product of those who take care of their health and follow the normal weight.

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Beef Liver and Onions – easy, tender and flavorful nutrient-packed dish that is brimming with seasonings and aromatics. A great alternative to the usual chicken or fish weeknight meal.

Eating internal organs even from grass-fed animals doesn’t seem to turn on a lot of people. But for a few of us, these often-neglected organs are treasure- protein-rich meat.

In fact, beef liver is nutritious too! Aside from protein, it’s packed with nutrients like iron and zinc (essential for a healthy immune system), Vitamin A, B6 (regulates mood and sleep cycles) and B12 (essential for a healthy nerves and red blood cells).

I just want you to take a second look at his humble protein. Let’s talk about this, shall we.

This version below is made with onions and topped with bacon – optional.

 

And here is the one I grew up eating. Liver with onions and tomatoes.

I know you’ve heard that beef liver is  slightly bitter and tough. But with a few tips and a handful of seasonings, this Beef Liver and Onions will become one of your family’s favorite. 

What’s the trick?……

Don’t over cook the liver. The longer you cooker, the tougher it gets . Also, soak the beef liver in buttermilk and refrigerate at least 2 hours before cooking it. This trick will remove much of the bitter taste from the meat.  It’s just optional , you don’t have to soak in buttermilk.  Personally, I like the gamey flavor of the liver. I guess you could say it’s an acquired taste.  

The next time you shop for meat, add a pound or two of beef liver and whip up this easy, tasty, healthy Beef Liver and Onions.  

For a perfect meal experience, serve it with rice or mashed potatoes. Enjoy!

Tips and Notes:

  1. Soaking the liver in buttermilk and refrigerating it at least 2 hours before cooking tenderizes the liver and eliminate the gamey and bitter taste.
  2. The acidity from the buttermilk improves the liver’s texture and taste. If you don’t have buttermilk on hand, you may place the liver cuts in a medium bowl, barely covered with water and add the juice of a lemon or a tablespoon or two of vinegar. Drain and pat dry after soaking for at least 2 hours.
  3. You may also sub oil with melted butter when frying it for a buttery touch on the meat or go with bacon fat.
  4. Do not overcook or the lover or it’ll toughen up like a shoe leather. Cook it until it has a hint of pinkness left on the inside.

Beef Liver and Onions – easy, tender and flavorful nutrient-packed dish that is brimming with seasonings and aromatics. A great alternative to the usual chicken or fish weeknight meal.

Course: Main

Cuisine: Southern

Servings: 3 – 4 people

Calories: 342 kcal

Author: Immaculate Bites

  • 1 – 1 1/2 pounds (450-700grams) liver
  • 2-4 cups Buttermilk (enough to cover the liver)
  • salt and pepper to taste
  • Creole salt-free seasoning

Seasoned Flour

  • ¾ cup (96grams) flour (96grams)
  • 1 teaspoon powdered onion
  • 1 teaspoons garlic powder
  • 1/2 teaspoon paprika

Caramelized Onions

  • 1-2 large onions , sliced
  • 1-2 teaspoons fresh minced thyme
  • 1-2 teaspoons minced garlic
  • 1-2 teaspoons Creole seasoning
  • 1-2 tomatoes ,diced
  • 1/2 cup chicken broth
  • oil for browning
  • Pepper to taste

Beef Liver and Onions

  1. Mix together flour paprika, onion and garlic powder, onions and pepper.  Set aside

  2. Add beef liver in a medium bowl, followed by buttermilk – add enough to cover liver. Let it sit in the fridge for about 2 hours or more. This helps tenderize liver and also eliminates gamey taste and bitterness. (Optional Remove from bowl and proceed with following steps.)

  3. Season liver with salt and creole seasoning. Then dredge liver in flour. Shake off any excess flour. Set aside.

  4. Add oil to skillet or cast iron. Then pan-fry liver until brown – about 3 -minutes each side. Do not overcook or it will toughen the liver. Remove and set aside. Remove any burns before adding oil /and or butter.

  5. Add more oil (about 3 Tablespoons), followed by onions and thyme- saute for about 10 -15 minutes. Throw in garlic, and creole seasoning stir for about 5 minutes. Remove and serve with liver.

Beef Liver with Onions and Tomatoes

  1. Season liver with salt and creole seasoning. Then dredge liver in flour. Shake off any excess flour. Set aside.

  2. Add oil to a fry pan or cast iron. Then pan-fry liver until brown – about 3 -minutes each side. Do not over cook or it will toughen the liver. Remove and set aside .

  3. Add more oil (about 3 Tablespoons), followed by onions and thyme- saute for about 3-5 minutes. Throw in garlic, stir for about a minute. Then add tomatoes. Continue cooking for about 10 minutes, add about ½ cup chicken broth if necessary. Return Liver to pan. Cook for about 2-3 minutes .

  4. Adjust for seasoning and salt. Serve with rice.

Nutrition Facts

Beef Liver and Onions

Amount Per Serving

Calories 342 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Cholesterol 415mg 138%

Sodium 108mg 5%

Potassium 657mg 19%

Total Carbohydrates 35g 12%

Dietary Fiber 2g 8%

Sugars 2g

Protein 34g 68%

Vitamin A 518.5%

Vitamin C 14.2%

Calcium 2.5%

Iron 50.9%

* Percent Daily Values are based on a 2000 calorie diet.

How to Cook Beef Liver

Beef Liver and Onions

 Mix together flour, paprika, onion and garlic powder, onions and pepper. Set aside. Next, add  beef liver in a medium bowl followed by buttermilk – add enough to cover liver. Let it sit in the fridge for about 2 hours or more.

Note: This helps tenderize liver and also eliminates gamey taste and bitterness. (Optional: Remove from bowl and proceed with the following steps.)

Season  liver with salt and creole seasoning. (Check the link for the recipe.)

Then dredge liver in seasoned flour. Shake off any excess flour. Set aside.

 Add oil to skillet or cast iron. Then pan-fry liver until brown – about 3 -minutes each side. Remove and set aside .  Remove any burns before adding oil /and or butter 

Note: Do not overcook or it will toughen the liver. 

 Add more oil (about 3 Tablespoons). 

Followed by onions and thyme- saute for about  10 -15  minutes. Throw in garlic, and creole seasoning and stir for about 5 minutes. Remove and serve with liver.

Beef Liver with Onions and Tomatoes

 Season  liver with salt and creole seasoning and then dredge liver in flour. Shake off any excess flour. Set aside.

Add oil to skillet or cast iron. Then pan-fry liver until brown – about 3 -minutes each side. Remove and set aside . Remove any burns before adding oil /and or butter. 

Note: Do not overcook or it will toughen the liver. 

Add more oil (about 3 Tablespoons), followed by  onions and thyme- saute for about 3-5 minutes. Throw in garlic, stir for about a minute. Then add tomatoes.

Continue cooking for about 10 minutes, add  about ½ cup chicken broth, if necessary. Return liver to pan. Cook for about 2-3 minutes. Adjust for seasoning and salt. Serve with rice

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In Thursday evening’s debate with Harley Johnstone, aka Durianrider, of 30 Bananas a Day (see here for the debate wrap up and reader discussion), I issued a challenge for listeners to get a sense for comparative nutrient density by comparing some measure of beef liver with what it would take in any mix of fruit to roughly approximate the nutrition, buy which I basically meant: vitamins and minerals.

While not a precise comparison and we don’t have the actual nutrient breakdown, 30BAD member Harrison — to his credit — was honest and open enough to do just that. Basically, he compared his breakfast of 1800g of papaya and 450g of strawberries to a measly 113g of beef liver. That’s 79.4 ounces of fruit (5 POUNDS!!!) compared to 4 ounces of beef liver (1/4 POUND!!!). Here’s the chart, the top one being the fruit and the bottom one the liver.

Fruit (top) vs. Liver (bottom)

In rough terms, this makes liver about 20 times more nutritious than fruit by weight. Also note the protein. Four ounces of liver and you get 10g more protein than in 5 pounds of fruit. What you don’t get, however, is 211g of sugar, a full 207g more than in the liver.

Now here’s where Harrison flubs the experiment all up, making it an apples to oranges comparison (who can fault him?).

I exceeded the vitamin and mineral content of 4 ounces of beef liver with my breakfast. It’s not really so tough.

He’s comparing a reasonable amount of caloric energy in his breakfast to a breakfast that wouldn’t satiate my 15 lb. rat terrier. So let’s do a little work on FitDay and see how his 850 kcal breakfast compares to a breakfast with the 4 ounces of liver, plus eggs, potato and fruit, to get up to an equivalent level of energy.

But first, let’s look at the actual nutritional breakdown for the fruit. You’ll need to click it to open up the full size version.

Fruit Nutrition

Green numbers are those nutrients that exceed the daily RDA and red, those that fall short (but in fairness, this is but one meal). Dashes mean the meal doesn’t contain the nutrient at all.

So here’s the full meal I constructed and again, click to open it to full size if you need.

Full Meal

Now, for a breakfast I would be more likely to go with double the meat (8oz) in the form of a sirloin or other breakfast steak and adjust the other stuff accordingly. At any rate, let’s stick with the 4 ounces of liver for continuity.

Here’s the nutritional breakdown.

Liver Meal Nutrition

And now finally, here’s a graphical comparison of both ~850 kcal meals, with the fruit meal at top.

850 Calorie Comparison

So, while he was able to achieve a rough vitamin and mineral equivalent consuming 850 calories and 5 pounds of fruit to  150 calories and 4 ounces of beef liver, if you actually add the rest of what you would need for an 850 calorie meal from eggs, starch and fruit, you simply blow the 5 pounds of fruit out of the water by a very wide margin, on average. What’s more, you don’t have to eat five pounds. Estimating my meal at 650 grams total, you’re under a pound and one half of total food.

This ought to give any vegan pause, especially feeding infants and children.

So, commenters, what have you to add? Any other insights to glean from this? Vegans: see if you can do better. Better mix of fruit? Perhaps some leafy greens? Paleos, can you do better? Just how about everyone stick to the same 850 kcal meal so that we’re comparing animal flesh to animal flesh.

freetheanimal.com

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