Liver

Overview

Liver is a highly nutrient-dense organ meat providing exceptionally high amounts of vitamin B12, folate, retinol (vitamin A), heme iron, and choline. These nutrients support one‑carbon metabolism, red blood cell formation, and neurotransmitter-related pathways, making liver a potent “micronutrient booster” when used occasionally rather than daily [1].

Within the BRAIN Diet framework, liver is typically treated as a periodic offal food that can help close nutrient gaps (especially B12, folate, and retinol) while keeping the overall diet plant-forward. Because liver is also a concentrated source of preformed vitamin A, portion size and frequency matter; gentle cooking and thoughtful sourcing help balance nutrient density with practical tolerability [1,2].

Key Nutritional Highlights

• Highest iron among BRAIN Diet meat and organ pages (per 100 g).
• Nutrient-dense source of complete protein plus highly bioavailable vitamins and minerals.
• Typically richer than standard muscle meat in vitamin B12 and other micronutrients.
• Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
• Nutrient concentrations can be very high, so portion size and frequency are useful practical levers.
• Processing and cooking method still matter for overall dietary context.

Food Context

Sourcing

• Source from grass-fed/pasture-raised animals when possible for optimal nutrient profile

Preparation

• Moderate consumption due to high vitamin A content (retinol can accumulate)
• Gentle cooking preserves nutrients and prevents formation of advanced glycation end products (AGEs)
• Important for vegan/vegetarian nutrient gap closure, though not suitable for vegetarians
• Organ meats (heart, liver), oily fish (sardines, mackerel), beef are top sources for CoQ10

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	133 kcal	—
Protein	16.4 g	—
Total fat	4.3 g	—
Saturated fat	1.6 g	—
Carbohydrates	6.3 g	—
Fibre	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	30.5 mg	169.6%
Zinc	3.1 mg	27.9%
Magnesium	24 mg	5.7%
Selenium	68.1 µg	123.8%
Calcium	43 mg	4.3%
Potassium	230 mg	6.8%
Folate	738 µg	184.5%
Vitamin B12	54 µg	2250%
Vitamin B6	0.8 mg	44.7%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	951 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Goose, liver, raw, FDC ID 172415, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

14 substances in this food

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

Creatine

Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Vitamin A (Retinoids; β-Carotene precursor)

Neurodevelopment; immune regulation; antioxidant via carotenoids

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] These nutrients support one‑carbon metabolism, red blood cell formation, and neurotransmitter-related pathways, making liver a potent “micronutrient booster” when used occasionally rather than daily. Latoch & Stasiak 2024. Edible offal as a valuable source of nutrients (review)

[2] Review of the multiple biochemical roles of coenzyme Q10, including functions in mitochondrial electron transport, proton translocation for ATP synthesis, and antioxidant protection in cellular membranes. Crane et al. 2001. Biochemical functions of coenzyme Q10 in mitochondria