Nutrient density is really just a fancy way of asking: how much nutrition are you getting per bite? And liver is difficult to beat. One analysis of 145 commonly eaten foods found that beef liver contained 418 mg of choline per 100 g—the highest concentration of any food tested. Another analysis of beef and organ meats found approximately 6 mg of iron per 100 g of bovine liver—and importantly, much of the iron in animal foods is in the highly bioavailable heme form. And that’s just part of the résumé. Liver naturally provides: • Preformed vitamin A •Vitamin B12 • Folate • Choline • Heme iron • Copper • Riboflavin (B2) • Niacin (B3) • Vitamin B6 • Selenium • Zinc That’s the appeal of liver: a relatively small amount delivers a remarkably broad spectrum of nutrition. The label you give it doesn’t even matter because liver’s nutrient profile makes the case for itself. PMID: 12730414 PMID: 19475341