With its distinct flavor and delicate texture, liver is considered a delicacy by those that eat it. Liver contains high levels of essential nutrients including vitamins A, C and D, riboflavin, thiamine, vitamin B6, pantothenic acid, folate, vitamin B12, iron, copper, phosphorus and selenium. But liver meat also contains high levels of metals and other contaminants, and may not be the healthiest choice for some populations including pregnant women.
Beef Liver
A 100 g serving of braised beef liver contains 191 calories, 29 g of protein, 5 g of total fat, 1.7 g of saturated fat, 396 mg of cholesterol, 5 g of carbohydrates, 6.5 mg of iron, 497 mg of phosphorus, 14 mg of copper, 36 mcg of selenium, 31,714 IU of vitamin A and 49 IU of vitamin D. One serving meets 634 percent of your daily value needs for vitamin A. Pregnant women must avoid liver because of its high vitamin A content. As a fat-soluble vitamin, the body stores vitamin A in fat cells and high levels can be toxic to the fetus.
Veal Liver
Veal liver, also known as calf's liver, is often sauteed with bacon and onions. A 100 g serving of braised veal liver contains 192 calories, 28 g of protein, 6 g of total fat, 1.9 g of saturated fat, 511 mg of cholesterol, 4 g of carbohydrates, 5.1 mg of iron, 460 mg of phosphorus, 14.9 mg of copper, 19.3 mg of selenium and 70,564 IU of vitamin A. All meat liver contains high levels of cholesterol, which can increase your blood cholesterol. Limit your daily cholesterol intake to less than 300 mg a day. One serving of veal liver is almost twice the daily cholesterol limit.
Pork Liver
A 100-g serving of pork liver contains 165 calories, 26 g of protein, 4.4 g of total fat, 1.4 g of saturated fat, 355 mg of cholesterol, 4 g of carbohydrates, 18 mg of iron, 241 mg of phosphorus, 0.63 mg of copper, 68 mcg of selenium, 5,405 IU of vitamin A and 24 mg of vitamin C. Pork liver is lower in calories and cholesterol than beef or lamb liver, and meets 100 percent of your daily iron needs.
Lamb Liver
Lamb liver is higher in calories and total fat than either beef or pork liver. A 100-g serving contains 220 calories, 31 g of protein, 9 g of total fat, 3.4 g of saturated fat, 501 mg of cholesterol, 2.5 g of carbohydrates, 8 mg of iron, 420 mg of phosphorus, 7 mg of copper, 111 mcg of selenium and 24,945 IU of vitamin A.
Goose Liver
Fattened goose liver is made into foie gras, a French delicacy. A 100-g serving of canned smoked foie gras contains 462 calories, 11 g of protein, 44 g of total fat, 14.5 g of saturated fat, 150 mg of cholesterol, 5 g of carbohydrates, 8.6 mg of iron, 297 mg of phosphorus and 3,333 IU of vitamin A. A 100-g serving of the non-fattened goose liver contains 133 calories, 16 g of protein, 4 g of total fat, 1.6 g of saturated fat and 515 mg of cholesterol.
Fish Liver
A 100-g serving of king salmon liver contains 156 calories, 17 g of protein, 8 g of total fat, 4 g of carbohydrates, 2.6 mg of iron, 412 mg of phosphorus and 3,140 IU of vitamin A. A 100-g serving of whitefish liver contains 104 calories, 11 g of protein, 4.4 g of total fat, 5 g of carbohydrates, 8.6 mg of iron, 297 mg of phosphorus and 1,510 IU of vitamin A.
References
- The European Food Information Council; What Is the Nutritional Value of Eating Liver? Jennifer Stairs; Feb. 3, 2011
- "New York Times"; 60-Minute Gourmet; Pierre Franey; Sept, 30, 1992
- Office of Dietary Supplements: Vitamin A
- Office of Dietary Supplements: Iron
- USDA: Nutrient Database: Pork, fresh, variety meats and by-products, liver, cooked, braised
- USDA: Nutrient Database: Beef, variety meats and by-products, liver, cooked, braised
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