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A beef liver supplement is dried, powdered cow liver sold in capsules or powder, and its nutrition comes from the fact that liver is the most concentrated common food source of vitamin A, vitamin B12 and copper. According to USDA data, a 3-ounce serving of cooked beef liver supplies more than seven times the Daily Value for vitamin A and more than thirteen times the Daily Value for copper. Those same numbers are the main safety issue, because both nutrients have official upper limits. Below is the USDA nutrition table, what desiccated liver is, beef liver benefits and limits, and who should avoid it.
Peptide Labs does not sell beef liver or desiccated liver products. This article is general nutrition information, not medical advice.
Key Takeaways
- Three ounces of pan-fried beef liver has about 731% of the Daily Value for vitamin A in USDA data.
- The adult upper limit for preformed vitamin A equals about 333% of the Daily Value, set by the National Academies.
- The same serving has about 1,378% of the copper Daily Value; the adult copper upper limit is about 1,111%.
- Liver is also very rich in B12, riboflavin and protein, with moderate iron.
- Pregnant people are advised to avoid liver and high-strength vitamin A supplements; check desiccated liver labels for vitamin A content.
Beef liver nutrition per serving
The table uses the USDA FoodData Central SR Legacy entry for pan-fried beef liver (FDC 168627), converted to a 3-ounce (85-gram) serving. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels. Nutrients normally measured in very small units are shown as %DV only.
| Nutrient (beef liver, pan-fried) | Per 3 oz (85 g) | % Daily Value |
|---|---|---|
| Calories | 149 | Not applicable |
| Protein | 22.5 g | 45% |
| Fat | 4.0 g | 5% |
| Vitamin A (preformed, retinol) | Shown as %DV | 731% |
| Vitamin B12 | Shown as %DV | 2,944% |
| Riboflavin (vitamin B2) | 2.9 milligrams | 224% |
| Copper | 12.4 milligrams | 1,378% |
| Niacin | 14.9 milligrams | 93% |
| Choline | 355 milligrams | 65% |
| Folate | Shown as %DV | 55% |
| Selenium | Shown as %DV | 51% |
| Vitamin B6 | 0.87 milligrams | 51% |
| Zinc | 4.4 milligrams | 40% |
| Iron | 5.2 milligrams | 29% |
| Cholesterol | 324 milligrams | 108% |
Liver stands out from other meats mainly for vitamin A, B12, copper and riboflavin. Its iron is the heme form that the body absorbs well, but at 29% of the Daily Value per serving it is a good source rather than an extreme one. For context, our guides to B12 food sources, iron-rich foods and protein foods list gentler everyday options.
Beef liver vs chicken liver vs ground beef
| Per 3 oz cooked (USDA entry) | Calories | Protein | Vitamin A %DV | B12 %DV | Copper %DV | Iron %DV |
|---|---|---|---|---|---|---|
| Beef liver, pan-fried (168627) | 149 | 22.5 g | 731% | 2,944% | 1,378% | 29% |
| Chicken liver, pan-fried (174491) | 146 | 21.9 g | 406% | 748% | 51% | 61% |
| Ground beef 85% lean (174033) | 197 | 20.9 g | 0% | 99% | 8% | 13% |
Chicken liver has less vitamin A and far less copper than beef liver but more iron, while ordinary ground beef has almost no vitamin A. The differences show why the type of liver matters when you compare products.
What is desiccated liver?
Desiccated liver is liver that has been dried and ground into powder, then sold loose or as beef liver capsules. Drying removes water, which makes up about 71% of raw beef liver by weight in USDA data, so a gram of dried liver carries roughly three times the nutrients of a gram of fresh liver. Marketing terms such as grass-fed, freeze-dried or pasture-raised describe sourcing and processing; they are not evidence of different health effects. Like other dietary supplements, these products do not need FDA approval before sale, and their nutrient content depends on the animal, the processing and the amount of liver in each serving.
What to check on the label
- Vitamin A and copper: see whether the Supplement Facts panel lists them with a %DV. If the label lists only beef liver by weight, the vitamin content is not stated, so you cannot tell how much vitamin A you are getting.
- Other organs: some products blend liver with heart, kidney or other organs, which changes the nutrient profile.
- Added vitamins: watch for added vitamin A or iron on top of the liver itself.
- Quality testing: independent seals help confirm identity and contaminant testing; see our guide to third-party tested supplements.
Beef liver vitamin A and the upper limit
Vitamin A comes in two forms. Plants supply provitamin A carotenoids, which the body converts into vitamin A. Animal foods such as liver supply preformed vitamin A (retinol), which the body stores, mainly in the liver, so excess can build up. The National Academies set a Tolerable Upper Intake Level (UL) for preformed vitamin A from food and supplements combined, based on the risk of liver abnormalities, birth defects and toxicity in children, according to the NIH Office of Dietary Supplements (ODS). For adults, the UL equals about 333% of the Daily Value per day.
A 3-ounce serving of pan-fried beef liver, at 731% of the Daily Value, is more than twice that adult limit. The UL is a ceiling for habitual daily intake, so an occasional liver meal is different from eating liver or taking concentrated liver products every day. ODS lists chronic excess vitamin A effects as dry skin, painful muscles and joints, fatigue, depression and abnormal liver tests. Remember to count vitamin A from multivitamins, fish liver oils and fortified foods too.
Copper adds up as well
Pan-fried beef liver tops the ODS table of copper foods, at 1,378% of the Daily Value per 3 ounces. The adult UL for copper, set because of liver damage at high intakes, equals about 1,111% of the Daily Value. People with Wilson’s disease, an inherited condition in which copper builds up in the body, have a high risk of copper toxicity and need their specialist’s guidance on copper-rich foods. Our copper guide explains copper’s role and its balance with zinc.
Beef liver benefits: what is and is not known
The real beef liver benefits are nutritional: liver delivers large amounts of B12, riboflavin, vitamin A, copper, choline and high-quality protein in a small portion. People who eat little meat or who are at risk of low B12 may find that appealing, although B12 needs are easy to meet with other foods and our vitamin B12 guide covers who is at risk. What is missing is clinical research on beef liver capsules themselves. Claims that desiccated liver boosts energy, hormones or athletic performance come from marketing and tradition, not controlled trials. If you feel tired or suspect a deficiency, ask your clinician about testing rather than guessing with organ supplements.
Who should avoid a beef liver supplement
- Pregnancy: the UK NHS lists liver and liver products among foods to avoid in pregnancy because their high vitamin A can harm the baby, and ODS notes that experts advise people who are or might be pregnant, or are breastfeeding, not to take high-strength vitamin A supplements. Our prenatal vitamins guide covers vitamin A in prenatal formulas.
- Retinoid medicines: ODS warns that oral retinoids such as acitretin and bexarotene raise the risk of vitamin A toxicity when combined with vitamin A supplements. Ask your prescriber.
- Wilson’s disease or liver disease: copper and vitamin A load matter; follow your specialist’s advice.
- Children: their upper limits are much lower than adults’ limits.
One medicine works the other way: orlistat reduces absorption of vitamin A and other fat-soluble vitamins, according to ODS, and the makers recommend a multivitamin; see our alli guide. If you are comparing animal-derived supplements, our sibling guide to lactoferrin covers a milk protein with a very different profile.
Frequently Asked Questions
What is a beef liver supplement?
It is dried, powdered cow liver sold as capsules or powder. Its nutrients mirror fresh liver, concentrated by drying.
How much vitamin A is in beef liver?
USDA data list about 731% of the Daily Value in 3 ounces of pan-fried beef liver, more than twice the adult upper limit.
Are desiccated liver capsules safe?
Safety depends on how much vitamin A and copper they deliver along with your other sources. Check the label and ask your clinician, especially if you take a multivitamin.
Can I take a beef liver supplement while pregnant?
Pregnancy guidance advises avoiding liver and high-strength vitamin A supplements because of birth defect risk. Talk to your OB-GYN.
What are the main beef liver benefits?
It is rich in B12, riboflavin, vitamin A, copper, choline and protein. Claims about energy or hormones lack clinical trials.
Is beef liver a good iron source?
It provides heme iron, about 29% of the Daily Value per 3 ounces. Chicken liver has more iron.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or breastfeeding, or have a food allergy or a chronic condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: B12 Foods: Animal, Fortified and Vegan Sources Ranked, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption, Copper Supplement Guide: Deficiency, Zinc Balance and Toxicity.