Liver

Liver is a nutrient-dense organ meat, offering a significant nutritional profile. For a 100g serving, the Calories in Liver amount to 135 kcal. This portion also provides 20.35g of protein, 3.86g of carbohydrates, and 3.63g of fats. With 0g of fiber and 69mg of sodium, it's a powerhouse of macronutrients. How many calories in Liver? Exactly 135 kcal per 100g, making it a calorie-efficient source of essential nutrients.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond its macronutrient composition, liver is an exceptional source of various micronutrients crucial for overall health. It is particularly renowned for its incredibly high content of Vitamin A, essential for vision, immune function, and skin health. A single serving can often provide several times the daily recommended intake of this fat-soluble vitamin. Furthermore, liver is a powerhouse of B vitamins, especially Vitamin B12, folate (B9), riboflavin (B2), and niacin (B3). Vitamin B12 is vital for nerve function and red blood cell formation, while folate is critical for cell growth and DNA synthesis. These B vitamins play a collective role in energy metabolism, helping convert food into usable energy. In terms of minerals, liver is an excellent source of highly bioavailable iron, crucial for preventing anemia and supporting oxygen transport in the blood. It also provides significant amounts of copper, which works with iron to form red blood cells, and selenium, an important antioxidant. Zinc, phosphorus, and manganese are also present, contributing to bone health, immune function, and enzyme activity.

Diet impact

Liver's rich protein content makes it an excellent food for muscle hypertrophy and satiety. With 20.35g of protein per 100g, it supports muscle repair and growth, making it a valuable addition to an athlete's or bodybuilder's diet. The high protein also contributes to a feeling of fullness, which can be beneficial for weight management by reducing overall calorie intake. The relatively low carbohydrate content (3.86g per 100g) means it fits well into low-carb and ketogenic diets, providing essential nutrients without spiking blood sugar. When considering Calories in Liver for weight loss, its nutrient density is a key advantage. At 135 kcal per 100g, it offers a substantial amount of vitamins and minerals for a moderate caloric cost, helping to prevent nutrient deficiencies often associated with calorie-restricted diets. While liver is not suitable for vegan diets, it is a staple in many traditional and ancestral eating patterns, valued for its comprehensive nutritional benefits. Its versatility allows it to be incorporated into various meals, from pâtés to stir-fries, making it an accessible superfood for those looking to optimize their nutrient intake.

Preparation variations

The caloric and nutritional value of liver can vary depending on the preparation method. Raw liver, while not commonly consumed, would retain its exact nutritional profile as listed. However, cooking generally impacts nutrient content. Boiling liver can lead to some loss of water-soluble vitamins like B vitamins, as they can leach into the cooking water. Pan-frying or sautéing liver in oil or butter will increase its caloric and fat content significantly. For instance, adding 1 tablespoon (14g) of butter adds approximately 100 calories and 11g of fat. Grilling or baking liver, especially without added fats, can be a healthier option, preserving most of its nutrients while minimizing additional calories. These methods typically result in a slightly denser product due to water loss, meaning a 100g cooked portion might contain slightly more concentrated nutrients and calories than 100g of raw liver, simply because the water content has decreased. Deep-frying, however, is the most calorically dense method, as the liver absorbs a considerable amount of oil, drastically increasing its fat and calorie count, potentially doubling or tripling the fat content depending on the breading and oil used.

Frequently asked questions

Does Liver make you fat?

No, liver itself does not make you fat when consumed as part of a balanced diet. A 100g serving of liver contains 135 calories, which is a moderate amount. Weight gain is primarily a result of consistently consuming more calories than your body expends. Therefore, within a balanced diet and appropriate portion sizes, liver does not contribute to weight gain.

Can you eat Liver at night?

Yes, you can eat liver at night. Its high protein content (20.35g per 100g) can promote satiety and support muscle repair overnight without being overly heavy or difficult to digest for most people. It's generally well-tolerated. A moderate portion, such as 100-150g, is a practical recommendation for an evening meal.

Is Liver healthy?

Yes, liver is exceptionally healthy. It is one of the most nutrient-dense foods available, packed with essential vitamins and minerals. For example, it's an outstanding source of Vitamin A, crucial for vision and immune function, and Vitamin B12, vital for energy and nerve health. It also provides highly bioavailable iron, preventing anemia. While incredibly nutritious, excessive consumption of liver, particularly beef liver, can lead to dangerously high levels of Vitamin A. Therefore, moderation is key, typically a few times a week rather than daily.