Beef Liver (Pan-Fried) – Nutritional Information & Benefits
Beef liver, particularly when pan-fried, is a nutrient-dense protein that offers a rich profile of essential vitamins and minerals, making it a powerhouse ingredient in many dishes. This organ meat is renowned for its high levels of iron, vitamin A, and B12, contributing to various health benefits, including the support of red blood cell production, immune function, and overall energy metabolism. Whether you’re crafting a hearty stew or preparing a quick meal, beef liver offers a versatile and nutritious base for various culinary creations.
Ingredients Table (Nutritional Breakdown for Pan-Fried Beef Liver)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 175 kcal |
| Protein | 26.52 g |
| Total Fat | 4.68 g |
| Saturated Fats | 2.53 g |
| Carbohydrates | 5.16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Calcium | 6 mg |
| Iron | 6.17 mg |
| Magnesium | 22 mg |
| Phosphorus | 485 mg |
| Potassium | 351 mg |
| Sodium | 77 mg |
| Zinc | 5.23 mg |
| Copper | 14.59 mcg |
| Manganese | 0.36 mg |
| Selenium | 32.8 mcg |
| Vitamin C | 0.7 mg |
| Thiamine (B1) | 0.18 mg |
| Riboflavin (B2) | 3.43 mg |
| Niacin (B3) | 17.48 mg |
| Vitamin B6 | 1.03 mg |
| Folate | 260 mcg |
| Vitamin B12 | 83.13 mcg |
| Vitamin A | 7744 mcg |
| Vitamin E | 0.46 mg |
| Vitamin D2 | 1.2 mcg |
Allergen Information
Beef liver, being an animal product, does not typically contain common allergens like gluten, dairy, or nuts. However, individuals with specific meat sensitivities or allergies to red meat should avoid this ingredient. It is also important to note that beef liver is a rich source of purines, which may not be suitable for individuals with gout or certain kidney conditions. Always consult with a healthcare provider if you have concerns regarding the consumption of organ meats.
Dietary Preferences
- High-Protein: A great option for those following high-protein or low-carb diets.
- Iron-Rich: Ideal for individuals needing to boost iron levels, especially those with anemia or low hemoglobin.
- Vitamin A & B12: Perfect for supporting vision, immune function, and energy production.
- Gluten-Free: Suitable for those with gluten sensitivity or celiac disease.
- Low-Carb: A good choice for low-carb or ketogenic diets, as it contains only 5.16 grams of carbohydrates per 100g.
Cooking Tips & Advice
When pan-frying beef liver, it’s important to cook it to the right doneness to maintain both flavor and texture. Overcooking can lead to a tough, grainy texture, while undercooking may leave it too soft or chewy. Aim for a slightly crispy outside with a tender, pink center. Searing beef liver in a small amount of oil or butter can enhance its rich flavor, and adding spices like garlic, onions, or thyme can further elevate its taste profile.
If you’re new to cooking beef liver, start with thin slices and experiment with various seasonings and accompaniments, such as sautéed onions or balsamic vinegar, to complement its strong flavor. You can also pair it with grains or leafy greens for a well-rounded meal.
Conclusion
Beef liver, particularly when pan-fried, is a nutrient-packed choice that offers a variety of essential vitamins and minerals in a small serving. It’s especially beneficial for individuals needing an iron boost, a good source of protein, or additional support for their vitamin A and B12 intake. Whether you’re preparing a traditional liver dish or exploring new culinary creations, beef liver is a versatile, healthy option to include in your cooking repertoire.
