Calories in Liver
Liver is a nutrient-dense organ meat, rich in high-quality protein, essential vitamins, and minerals. It is particularly known for its exceptionally high content of Vitamin A, B vitamins (especially B12), iron, and folate, making it a powerful food for energy and blood health.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 1 oz (28g) | 38 | 5.8g | 1.1g | 1g |
| 1 lb (454g) | 1 lb (454g) | 612 | 92.4g | 17.7g | 16.5g |
Health Benefits
Rich in Iron: Excellent source of heme iron, crucial for preventing iron-deficiency anemia and supporting oxygen transport.
High in Vitamin B12: Provides a significant amount of Vitamin B12, vital for nerve function, red blood cell formation, and DNA synthesis.
Abundant in Vitamin A: Contains preformed Vitamin A (retinol), essential for vision, immune function, and skin health.
Nutrition Tips
- Start with small portions if you're new to liver, as its strong flavor can be intense.
- Pair liver with acidic ingredients like lemon juice or vinegar to balance its richness and enhance flavor.
- Cook liver quickly over high heat to prevent it from becoming tough and rubbery.
- Consider sourcing liver from grass-fed animals for potentially higher nutrient content and better fat profiles.
- Incorporate liver into dishes like pâtés, stir-fries, or minced meat mixtures to make it more palatable.
GAYA Tracking Tip
When logging liver, specify the type (e.g., beef, chicken) and cooking method (e.g., pan-fried, braised) for the most accurate nutritional data. GAYA can help distinguish these variations.
Frequently Asked Questions
Is liver high in cholesterol?+
Yes, liver is relatively high in cholesterol. However, for most healthy individuals, dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats. It's more important to consider your overall diet.
Can I eat liver every day?+
While liver is incredibly nutritious, it's very high in Vitamin A. Consuming excessive amounts daily can lead to Vitamin A toxicity over time. It's generally recommended to consume liver in moderation, perhaps once or twice a week.
Is liver good for weight loss?+
Liver is a good source of lean protein and essential nutrients, which can be beneficial for weight loss by promoting satiety and supporting metabolism. However, portion control is key due to its calorie density, especially when cooked with added fats.
Related Foods
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