What Mineral Is a Liver a Good Source Of? Unlocking its Rich Nutrient Profile

January 8, 2026 •

3 min read

Gram for gram, organ meats like liver are more nutrient-dense than most fruits, vegetables, and muscle meats. A single serving of liver is a good source of several crucial minerals, notably heme iron, copper, and zinc, which play vital roles in supporting energy levels, immune function, and overall health.

Quick Summary

Liver is an incredibly nutrient-dense organ meat rich in essential minerals like highly-absorbable heme iron, copper, and zinc. This article explores the specific minerals found in liver, their health benefits, potential risks of overconsumption, and how to safely incorporate this food into a balanced diet for maximum nutritional gain.

Key Points

Exceptional Mineral Source: A liver is an outstanding source of several key minerals, including highly bioavailable heme iron, copper, and zinc.
Rich in Heme Iron: Liver contains heme iron, which is absorbed more easily by the body than the non-heme iron found in plant-based sources, making it excellent for preventing anemia.
Abundant in Copper: Beef liver is particularly rich in copper, which is essential for energy production and iron metabolism, but its high levels necessitate moderate intake.
Zinc for Immune Support: The significant zinc content in liver supports a healthy immune system, proper metabolism, and cell growth.
Requires Moderation: Due to its high concentration of minerals like copper and fat-soluble Vitamin A, liver should be consumed in moderation, typically once or twice per week.
Different Livers Vary: The mineral content varies by animal, with lamb and chicken liver sometimes containing more iron than beef liver, while beef liver is exceptionally high in copper.

A Powerhouse of Minerals: Iron, Copper, and Zinc

The liver acts as a storage depot for numerous essential vitamins and minerals, which is why it is so nutritionally potent. While it contains a wide array of micronutrients, it stands out as an exceptional source for several key minerals. The most prominent of these are iron, copper, and zinc, each contributing unique and important health benefits.

The Importance of Heme Iron

Liver is particularly lauded for its high concentration of iron, specifically the highly bioavailable heme iron. A 3.5-ounce serving of beef liver can provide over 30% of the Daily Value (DV) for iron. Iron is a fundamental component of hemoglobin, the protein responsible for transporting oxygen throughout the body. Its rich concentration in liver makes this organ meat a powerful tool for preventing iron-deficiency anemia, a condition that can lead to fatigue, weakness, and impaired cognitive function. For individuals with low iron stores, incorporating liver into their diet can be more effective than relying solely on less-absorbable plant-based iron sources.

Copper: A Mineral Abundantly Stored in Liver

Liver, especially beef liver, is arguably the richest dietary source of copper. A single 3-ounce serving of beef liver can provide well over the recommended daily intake for this mineral. Copper plays a critical role in energy production, nervous system function, and iron metabolism. Interestingly, copper's presence in liver works synergistically with iron, aiding in its absorption and use within the body. However, the extremely high copper content in beef liver is a key reason for recommended moderation in consumption to avoid potential toxicity.

Zinc for Immune and Metabolic Health

Another crucial mineral stored in liver is zinc, a trace element essential for immune function, DNA synthesis, and proper metabolism. It is also vital for growth and wound healing. A cooked 3-ounce serving of beef liver contains a significant amount of zinc, contributing substantially to the daily requirement. Zinc from animal sources like liver is also more readily absorbed by the body compared to zinc from plant-based foods, which contain compounds that can inhibit absorption.

Comparison of Mineral Content in Different Livers

While all liver is nutrient-dense, the mineral composition can vary depending on the animal source. Here is a comparative look at the approximate mineral content for a 3.5-ounce (100g) serving of different cooked livers.


Nutrient	Beef Liver (Braised)	Chicken Liver (Simmered)	Lamb Liver (Braised)
Iron	5.6 mg	9.8 mg	10.3 mg
Copper	12.2 mg	0.5 mg	4.8 mg
Zinc	4.5 mg	4.3 mg	6.5 mg
Selenium	30.7 mcg	30.2 mcg	43.1 mcg

Note: Nutritional data can vary based on factors like the animal's diet (grass-fed vs. grain-fed) and cooking method. The figures represent average approximations.

Practical Tips for Adding Liver to Your Diet

Start Small: If the strong flavor is new to you, begin by incorporating small amounts of ground liver into other ground meats for dishes like meatballs or meatloaf.
Soak in Milk or Lemon: To temper the intense taste, many chefs recommend soaking liver in milk or a lemon-water mixture for up to an hour before cooking.
Flavorful Recipes: Prepare liver and onions, make a rich pâté, or sauté chicken livers with garlic and herbs.
Moderate Consumption: Due to its very high content of certain nutrients like Vitamin A and copper, it's generally advised to limit liver consumption to once or twice per week for most individuals.

Conclusion

Liver is an exceptionally rich source of several vital minerals, most notably iron, copper, and zinc. Its content of highly absorbable heme iron is particularly valuable for combating iron deficiency and boosting energy levels. The synergistic presence of copper and zinc further enhances its nutritional profile, supporting everything from energy production to immune function. While a powerhouse of nutrients, liver should be consumed in moderation due to its concentration of fat-soluble vitamins and minerals to avoid toxicity. By incorporating it thoughtfully into a balanced diet, you can unlock the extensive health benefits of this traditional superfood. For a deeper look at the various vitamins and minerals found in this organ meat, you can explore detailed nutrition databases online, such as the USDA FoodData Central.

Frequently Asked Questions

Liver is a best source of copper. For instance, a 3-ounce serving of beef liver contains well over 10 times the daily value for copper. It is also an exceptional source of easily-absorbed heme iron and zinc.

Yes, eating liver can be very effective for addressing iron deficiency anemia. It is rich in heme iron, the form most easily absorbed by the body, which helps increase hemoglobin and red blood cell production.

Yes, consuming too much liver can lead to toxicity, particularly from Vitamin A and copper. Due to the high concentrations of these nutrients, it is crucial to consume liver in moderation.

For most healthy adults, consuming liver once or twice per week is sufficient to reap its health benefits without risking excessive intake of certain minerals and fat-soluble vitamins.

Yes, minerals from liver, such as heme iron and zinc, are generally more bioavailable and better absorbed by the body compared to the forms found in most plant-based foods.

While both are excellent sources, the specific mineral amounts differ. Beef liver is exceptionally high in copper, whereas chicken liver is also rich in iron, zinc, and other micronutrients.

Cooking liver typically does not significantly reduce its mineral content, as minerals are generally heat-stable. However, excessive cooking can affect texture and some vitamins.