KETO VERDICTMODERATE
Beef liver is keto-friendly in moderation: ~3.9g net carbs and ~20g protein per 100g with exceptional micronutrients (A, B12, folate, iron, choline). Keep portions sensible due to vitamin A density.
Is Beef Liver Keto?
Organ Meats
Beef liver is keto-friendly in moderation: ~3.9g net carbs and ~20g protein per 100g with exceptional micronutrients (A, B12, folate, iron, choline). Keep portions sensible due to vitamin A density.
- Net carbs (100g)3.9g
- Protein (100g)20.4g
- Fat (100g)4.8g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.9g
Total Carbs
3.9g
Fiber
0g
Protein
20.4g
Fat
4.8g
Calories
135
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Manageable net carbs (~3.9g/100g) fit into most keto macros when portioned
- High-quality, highly bioavailable protein supports muscle maintenance
- Exceptionally nutrient-dense ‘multivitamin’ food for keto eaters
- Rich in B vitamins (B12, riboflavin) for energy metabolism
- Natural source of choline and CoQ10 to support liver and cellular energy
- Pairs well with fatty cooking methods (butter/ghee) to balance macros
HEALTH BENEFITS
- Very high in preformed vitamin A (retinol) for vision, skin, and immune support
- Outstanding source of vitamin B12 for red blood cells and nerve health
- Rich in heme iron for oxygen transport and anemia prevention
- Provides folate for DNA synthesis and cell division
- Contains copper aiding iron metabolism and connective tissue
- Natural CoQ10 and riboflavin support mitochondrial energy production
PREPARATION SUGGESTIONS
PAN-SEARED LIVER AND ONIONS
Soak slices in milk (or kefir) 30 minutes, pat dry, season, and sear 2–3 minutes per side. Serve with caramelized onion-yellow and bacon.
LIVER PÂTÉ
Blend sautéed liver with butter, cream, herbs, and a splash of brandy; chill and serve with keto-crackers or cucumber rounds.
LIVER AND BACON SKILLET
Crisp bacon, then sauté liver in bacon-grease with garlic and thyme for a fast, nutrient-dense meal.
HIDDEN LIVER GROUND BEEF
Finely mince liver and mix 10–20% into ground-beef-80-20 for burgers or meatballs—nutrients, minimal ‘liver’ taste.
LIVER CURRY
Simmer liver cubes in coconut milk with curry spices, ginger, and garlic; serve over cauliflower-rice.
DESICCATED LIVER CAPSULES
If the flavor is challenging, consider freeze-dried liver supplements as a back-up option.