A 3-oz serving of cooked liver is packed with many vitamins and minerals while not being calorie dense (149 kcal). In fact, a 3-oz serving of cooked liver satisfies the recommended daily allowance for riboflavin, copper, vitamin A, and vitamin B12 for both men and women aged 31 to 50 years. In terms of niacin, women consuming 3 oz a day exceed their recommend daily amount by 6%, while men receive 93% of the recommended daily allowance. Cooked liver also can make significant contributions (exceeding 40%) of the following nutrients:
1. protein
2. vitamin B6
3. phosphorus
4. iron (men only; women have a high recommended daily allowance)
5. zinc
6. folate
However, cooked liver provides only a small proportion of the recommended daily allowance of carbohydrates, thiamin, and vitamin C.
It should also be noted that all beef livers in the United States are inspected by USDA inspectors. These inspectors ensure that the livers are not infected, contain no liver flukes, have no abscesses, and are fit for human consumption. Those livers not passed after inspections do not enter the food supply. Livers that have passed inspection are then washed and chilled.