3 Health Benefits of Liver & Onions

Maybe you had a different childhood than I did growing up, but sometimes my mom would bring out liver and onions at dinner time. Liver looked kind of like steak, but definitely didn’t taste like it. But mom always used to say “eat it, it’s good for you” so I did. Little did I know what mom told me back then was the truth.

Regardless of its declining popularity, liver is possibly one of the most nutrient-dense foods on the planet.

People often look to fruits and vegetables for vitamins and minerals, but liver far surpasses them all in terms of nutrient content.

A small amount of liver provides well over 100% of the RDI for many essential nutrients. It is also rich in high-quality protein and low in calories.

Here are the nutrients found in a 3.5-ounce (100-gram) serving of beef liver:

From our partner

Do you still have gout symptoms even though you're taking medication? You’re not alone. The Kadence study is a clinical research study for adults with uncontrolled gout. Learn More

• Vitamin B12: 3,460% of the RDI. Vitamin B12 helps the formation of red blood cells and DNA. It is also involved in healthy brain function.
• Vitamin A: 860–1,100% of the RDI. Vitamin A is important for normal vision, immune function and reproduction. It also helps organs like the heart and kidneys function properly.
• Riboflavin (B2): 210–260% of the RDI. Riboflavin is important for cellular development and function. It also helps turn food into energy.
• Folate (B9): 65% of the RDI. Folate is an essential nutrient that plays a role in cell growth and the formation of DNA.
• Iron: 80% of the RDI, or 35% for women of menstruating age. Iron is another essential nutrient that helps carry oxygen around the body. The iron in liver is heme iron, the kind most easily absorbed by the body.
• Copper: 1,620% of the RDI. Copper acts like a key to activate a number of enzymes, which then help regulate energy production, iron metabolism and brain function.
• Choline: Liver provides all of the Adequate Intake (AI) for women and nearly all of it for men (AI is used because there is insufficient evidence to set an RDI). Choline is important for brain development and liver function

How Much Should You Eat?

The USDA identifies a serving of liver and onions as one slice of liver with one slice of onion. This amounts to about 100 g of food per serving. Such a serving contains 156 calories. Of those calories, 28 come from carbohydrates, 93 from protein and 35 from fat.

Here are the three main reasons why liver is good for you:

1. Liver Gives You Energy

One serving of liver and onions carries 7.4 g of carbohydrates. These are evenly split between sugar carbohydrates and complex carbohydrates.

Experts report that complex carbs break down slowly, feeding your bloodstream a steady stream of energy for several hours.

Sugar carbohydrates cause spikes and valleys in your blood sugar, which can stress your pancreas and lead to food cravings and weight gain.

From our partner

People 16+ years old struggling with lupus: Find out if the PHOENYCS FLY Study may be for you. Study-related care provided at no cost.

2. Liver Is Packed With Vitamins

Liver is incredibly rich in A and B vitamins. One serving of liver and onions contains well over your daily requirement for vitamins A, B2 and B12.

It contains more than half your daily vitamins B3 and B6, along with smaller but substantial doses of vitamins B1, pantothenic acid and folate.

3. Liver Has Protein Power

One serving of liver and onions delivers 25 g of protein, about 44 percent of your USDA recommended daily allowance. Since this protein comes from the liver, it’s a complete protein.

Like most animal proteins, it contains all the amino acids your body needs, but can’t make for itself.

Remember, that the liver is actually an organ that filters out toxins. For this reason, expectant mothers should be cautious of the food.