09/30/2026
🥩 Let’s talk LIVER! Because I’m working on my iron stores 💪
I know liver isn’t everyone’s favorite food 😅… but nutritionally, it’s pretty incredible.
Beef liver is one of the most nutrient-dense foods you can eat. A small 3-ounce serving provides an impressive amount of:
✨ Vitamin B12: 70.7 mcg — 2,944% of the Daily Value
✨ Vitamin A: 6,582 mcg RAE — 731% of the Daily Value
✨ Riboflavin (Vitamin B2): 2.9 mg — 223% of the Daily Value
✨ Folate: 215 mcg DFE — 54% of the Daily Value
✨ Iron: 5 mg — 28% of the Daily Value
✨ Choline: 356 mg — 65% of the Daily Value…And depending on preparation, beef liver also provides substantial amounts of other nutrients, including copper, pantothenic acid (B5), protein and additional B vitamins. Food really can be incredibly nutrient dense. ❤️
One thing I especially love about liver is its iron content. Animal foods contain heme iron, which is generally more bioavailable than the non-heme iron found in plant foods.
Sources:
NIH Office of Dietary Supplements
USDA FoodData Central
ods.od.nih.gov
fdc.nal.usda.gov
Tip: If you’re new to it, try cooking beef liver with onions, garlic, butter or tallow and your favorite seasonings. You can also start with a small portion alongside foods you already enjoy.
Who here actually likes liver? 🙋♀️ Or are you in the “I know it’s good for me, but I’m still working on it” camp? 😂
