Beef liver is prized by followers of low-carb and ketogenic diets for being high in protein and nutrients while low in carbs. But if you look at nutrition labels, you’ll notice beef liver does contain a small amount of carbohydrates. So why does beef liver have carbs at all?
Where Do the Carbs in Beef Liver Come From?
The carbs in beef liver come from a molecule called glycogen that is stored in the liver Glycogen acts as an energy reserve that can quickly be turned into glucose when the body needs it.
When cattle are slaughtered, the glycogen remains in the liver and gets converted into carbohydrates. This contributes to the carb content in beef liver.
Typical Carb Count in Beef Liver
According to USDA data, a 100g serving of beef liver contains around 5.2g of carbohydrates. The exact amount can vary slightly based on factors like the animal’s diet.
For comparison:
- Chicken liver has around 1.1g carbs per 100g
- Lamb liver has approximately 12.2g carbs per 100g
So beef liver sits in the middle carb-wise.
Why Beef Liver is Still Keto-Friendly
Despite containing some carbs, beef liver is still considered a keto-approved food for a few key reasons:
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Low net carbs – Beef liver is very high in protein and low in carbohydrates overall. The 5g of carbs is minor compared to the 29g of protein.
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Nutrient density – Ounce for ounce, beef liver offers an incredible amount of vitamins, minerals, and other nutrients. Making it a valuable addition to a ketogenic diet.
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Satiating – The high protein content helps you feel fuller longer on fewer calories. This can aid weight loss on keto.
As long as portion sizes are monitored, beef liver can be incorporated into a low-carb, high-fat ketogenic diet.
Health Benefits of Beef Liver
There are many good reasons to include beef liver in your diet:
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Excellent source of B vitamins like folate, B12, and choline.
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Rich in vitamin A – a single serving meets over 100% of your RDI.
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Highly bioavailable iron and copper.
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Contains CoQ10 and carnitine for energy production.
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Anti-inflammatory and immune-supporting properties.
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Supports liver health and detoxification.
Beef liver is one of the most nutritious foods you can eat thanks to its role in filtering nutrients and toxins. Those benefits outweigh the small amount of carbs.
Tips for Incorporating Beef Liver into a Keto Diet
Here are some tips for enjoying beef liver on a ketogenic diet:
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Monitor your portion size – A 3-4 oz serving is plenty.
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Count the carbs from liver toward your daily limit.
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Combine with non-starchy veggies to help balance carb intake.
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Opt for poultry liver to further reduce carbs.
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Cook liver with fatty ingredients like butter or bacon.
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Use strong spices and acidity to balance the taste.
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Make liver pâté to enjoy the benefits in spreadable form.
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Puree and add small amounts to ground beef or meatballs.
With creative preparation, beef liver can be a keto all-star. Its immense nutritional upside outweighs the relatively low carb content.
Frequently Asked Questions
Here are answers to some common questions about the carbs in beef liver:
Why does beef liver have more carbs than chicken liver?
Beef liver contains more glycogen, which is converted to carbs post-slaughter. Chicken livers have less glycogen storage.
Can I eat beef liver raw on keto?
It’s not recommended. Raw liver may harbor harmful bacteria. Cook liver fully to an internal temperature of 160°F.
Is beef liver healthy on keto?
Yes! Beef liver offers protein, vitamins, minerals, antioxidants, and other nutrients that make it a healthy choice on a ketogenic diet.
How can I reduce the carbs in beef liver?
Opting for poultry liver, watching portion size, and pairing with non-starchy vegetables can help minimize carbs from beef liver.
What’s the difference between beef liver and liverwurst?
Beef liver is the whole organ meat. Liverwurst is a sausage made by combining chopped liver with spices and filler. Liverwurst is higher in carbs.
The Bottom Line
While beef liver does contain a small amount of carbohydrates, it can still be included as part of a healthy low-carb, ketogenic diet. Focus on reasonable portion sizes and balance intake with non-starchy veggies. With its incredibly high nutrition, beef liver is a keto superfood.