If you're looking for a low calorie but nutrient-dense food, consider 1 oz raw (yield after cooking) braised beef liver. With only 36 calories per ounce, this superfood is loaded with vitamins and minerals, making it a great addition to any well-rounded diet.

1 oz braised beef liver contains high amounts of protein, iron, vitamin A, and other important nutrients. It's also low in fat and carbohydrates, making it an ideal food for weight loss and maintenance.

In this article, we'll explore the nutritional value, health benefits, taste and texture, and ways to cook and serve 1 oz braised beef liver. We'll also dive into some delicious recipes and provide advice for sourcing and buying the highest-quality liver.

Nutritional value of 1 oz braised beef liver

One ounce of braised beef liver contains approximately 36 calories, 5 grams of protein, 1.3 grams of fat, and 1 gram of carbohydrates. It's also a rich source of iron, providing 15% of the daily recommended value in just one ounce of liver. Additionally, it's a great source of vitamin A, providing over 150% of the daily recommended value. Other important nutrients found in braised beef liver include vitamin B12, folate, and copper.

Why 1 oz braised beef liver is a healthy food option

1 oz braised beef liver is an incredibly nutrient-dense food, providing a range of important vitamins and minerals. It's particularly high in iron and vitamin A, both of which are essential for maintaining healthy bodily functions. Additionally, it's low in calories and fat, making it an ideal food for those looking to lose or maintain their weight.

How to cook and serve 1 oz braised beef liver

1 oz braised beef liver can be prepared in a variety of ways, including sautéing, grilling, or braising. It's important to cook liver thoroughly to ensure that it's safe to consume. Many people enjoy serving braised beef liver with onions and a side of steamed vegetables, such as broccoli or carrots. It's important to note that liver should be consumed in moderation, as excessive consumption can lead to vitamin A toxicity.

The taste and texture of 1 oz braised beef liver

Braised beef liver has a distinct flavor that can be described as slightly sweet and metallic. The texture is typically soft and tender. Some people may find the flavor too strong or overpowering, but it can be softened by soaking the liver in milk before cooking. Overall, the taste and texture of braised beef liver may take some getting used to, but it's a worthwhile addition to any diet for its nutritional value.

Health benefits of consuming 1 oz braised beef liver

1 oz braised beef liver is an excellent source of iron, which is essential for maintaining healthy blood cells and preventing anemia. It's also a rich source of vitamin A, which supports healthy vision, immune function, and skin health. Additionally, its high protein content supports muscle growth and repair, while its low calorie and fat content make it ideal for weight loss and maintenance.

The role of 1 oz braised beef liver in weight loss

1 oz braised beef liver is an excellent food for weight loss and maintenance because it's low in calories and fat, but high in protein and important nutrients. Protein helps increase feelings of fullness and satiety, which can prevent overeating and support weight loss. Additionally, the iron in braised beef liver supports healthy metabolism, which can also aid in weight loss and management.

Adding 1 oz braised beef liver to your regular diet

Start by including small amounts of liver in your meals, such as adding a few slices to a salad or incorporating it into a stir-fry. Gradually increase the amount of liver you consume as your palate adjusts to its distinct taste and texture. Be sure to source high-quality, grass-fed liver to ensure the best taste and nutritional value.

Sourcing and buying the best quality 1 oz braised beef liver

Look for liver that is sourced from grass-fed animals, as this will provide the highest nutritional value. Additionally, look for liver that is fresh and bright in color, with a smooth texture and no signs of discoloration or bad odor. If possible, buy liver from a local butcher or farmer, as this will ensure the freshest and highest-quality product.

Differences between 1 oz braised beef liver and other animal liver types

While all animal liver types are nutrient-dense, 1 oz braised beef liver is particularly high in iron and vitamin A. Other liver types, such as chicken or pork liver, may have a milder flavor and softer texture, but are generally lower in nutritional value. Regardless of the liver type, it's important to consume it in moderation and ensure that it's cooked thoroughly.

Delicious 1 oz braised beef liver recipes to try at home

Braised beef liver with onions: sauté sliced onions and liver in butter until browned, then simmer in a beef broth until tender. Liver pâté: combine cooked liver with butter, herbs, and spices in a food processor until smooth and creamy, then serve with crackers or bread. Liver and mushroom stir-fry: sauté sliced liver and mushrooms in sesame oil and soy sauce, then serve over steamed rice.