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High-fat liver Calories
Very rich in vitamin A, B12, and iron; liver with a higher fat content.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of High-fat liver has 175 calories. It contains 3.8 g of carbs, 20.4 g of protein, 8.8 g of fat and 0 g of fiber. Its 70 µg of B12 covers 2917% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
High-fat liver Nutrition Facts
Selected: 100 g
175
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
20.4g
· 41% DV
Fat
8.8g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 46% · Fat 45%
High-fat liver nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0.2 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.4 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium High-fat liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 175 kcal |
| 1 slice (thin) | 35 g | 61 kcal |
| 1 slice (thick) | 55 g | 96 kcal |
| 1 piece (small) | 60 g | 105 kcal |
| 100 g | 100 g | 175 kcal |
| 4 ounce (medium) | 113 g | 198 kcal |
| 1 cup (chopped) | 115 g | 201 kcal |
| 1 serving (medium) | 120 g | 210 kcal |
| 1 cup (diced) | 140 g | 245 kcal |
| 1 piece (large) | 150 g | 263 kcal |
| 1 serving (large) | 180 g | 315 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About High-fat liver
Is high-fat liver good for you?
High-fat liver is nutrient-dense, supplying vitamin A, vitamin B12 and iron. Its high vitamin A content makes frequent, large servings a poor choice, so treat it as an occasional food rather than an everyday staple.
How do you cook high-fat liver without making it tough?
Cook high-fat liver briefly over high heat so it does not dry out. Slice it evenly, preheat the pan and avoid crowding it; prolonged cooking can make liver tough, even when it contains more fat.
Can you eat high-fat liver raw?
No, do not eat high-fat liver raw. Raw liver can carry harmful microorganisms, so cook it thoroughly and keep its juices and utensils away from ready-to-eat foods until they have been cleaned.
Why is high-fat liver higher in fat than regular liver?
High-fat liver describes liver with a higher fat content, which can reflect the animal and how the product was prepared. Liver is generally a relatively lean organ, so the label does not mean every type of liver has the same fat content.
How often can you eat high-fat liver?
Eat high-fat liver occasionally rather than every day. Liver is exceptionally rich in vitamin A, and eating it frequently can contribute to excessive intake; keep portions moderate, especially if you also take vitamin A supplements.
Can you freeze high-fat liver?
Yes, high-fat liver can be frozen. Seal it well while fresh, thaw it in the refrigerator before cooking, and cook it soon after thawing rather than refreezing it raw.
How long does high-fat liver last in the refrigerator?
Keep raw high-fat liver refrigerated in a sealed container and cook it promptly after purchase. Store cooked leftovers in the refrigerator once cooled, and discard liver that has developed a sour smell, sticky surface or unusual discoloration.
Should you wash high-fat liver before cooking?
No, washing high-fat liver is unnecessary and can spread raw-meat bacteria through splashes. Trim visible membranes or vessels, pat the liver dry, and wash your hands and utensils after handling it.
Is high-fat liver safe during pregnancy?
High-fat liver is generally best avoided during pregnancy because its concentrated vitamin A can be harmful in excess. Ask your healthcare professional about your individual diet, especially if you have already eaten liver or take vitamin A supplements.
What does high-fat liver taste like?
High-fat liver has a rich, savory flavor and a more substantial mouthfeel than leaner liver. Brief cooking helps preserve a tender texture; overcooking makes its flavor stronger and its texture firmer.
High-fat liver Vitamins & Minerals
Vitamins
B12
70µg · 2917% DV
Vitamin A
6500µg · 722% DV
Biotin
95µg · 317% DV
B2
3.2mg · 246% DV
Minerals
Copper
12mg · 1333% DV
Selenium
38µg · 69% DV
Phosphorus
360mg · 51% DV
Iron
8.5mg · 47% DV
Potassium ⭐
310mg · 9% DV
Sodium
85mg · 4% DV
High-fat liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-fat liver
To burn the 175 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is High-fat liver?
High-fat liver refers to liver, a nutrient-dense organ meat, with a higher fat content. Liver is commonly pan-fried, grilled or braised, though preparation varies by animal and regional tradition; it can be served as a main dish or added to a hearty meal.
Its flavour is distinctive and savoury, while the texture can be tender or firm depending on how it is cooked. It provides protein and is especially rich in vitamins A and B12 and iron. The added richness makes it filling; pair it with vegetables or a crisp salad for a more balanced plate, and use little extra cooking fat if you prefer a lighter meal.
How Nutritious Is High-fat liver?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is High-fat liver Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does High-fat liver Contain Allergens?
No known major allergens
Which Diets Is High-fat liver Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-fat liver Fat Profile
SATURATED
2.8g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.