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Liver Calories
Extremely rich in iron and vitamin A, high-protein organ meat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Liver has 135 calories. It contains 3.9 g of carbs, 20.4 g of protein, 3.6 g of fat and 0 g of fiber. Its 83.1 µg of B12 covers 3463% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
What is Liver?
Liver is the edible organ meat from an animal, commonly sold as lamb, beef or pork liver. It is eaten in many cuisines, from Turkish pan-fried dishes to pâté in parts of Europe, and is also cooked simply at home. Thin slices cook quickly and develop a browned outside while staying tender inside; the flavour is rich and distinct.
Serve it with onions, herbs and bread or potatoes, or pair a small portion with a fresh salad to balance its intensity. Liver is high in protein and particularly rich in iron and vitamin A, so its nutrient profile is more concentrated than that of most everyday cuts of meat. Its assertive taste makes it a good fit for diners who enjoy offal.
Liver Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
3.9g
· 1% DV
Protein
20.4g
· 41% DV
Fat
3.6g
· 5% 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 12% · Protein 63% · Fat 25%
Liver Vitamins & Minerals
Vitamins
B12
83.1µg · 3463% DV
Vitamin A
8600µg · 956% DV
Biotin
80µg · 267% DV
Vitamin D
49µg · 245% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
340mg · 49% DV
Zinc
4mg · 36% DV
Iron
6mg · 33% DV
How Nutritious Is 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.
Liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Liver
To burn the 135 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.
Is 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 Liver Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Liver Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Compare Liver
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Frequently Asked Questions About Liver
How do you cook liver without making it tough?
Cook liver quickly in a hot pan, in batches, and take it off the heat as soon as it is cooked through. Crowding the pan or leaving thin slices cooking for too long makes them lose moisture and turn firm.
Should you soak liver in milk before cooking?
No, soaking liver in milk is optional, not a food-safety requirement. It can soften the strong flavor for some people; pat the liver dry before cooking so it browns instead of steaming.
How do you remove the membrane from liver?
Lift an edge of the thin membrane with your fingers or a small knife, then gently pull it away. If it is difficult to grip, chilling the liver briefly can make the membrane easier to handle.
What does liver taste like?
Liver has a rich, savory flavor that can taste mineral-like or slightly bitter, especially when overcooked. Chicken liver is often milder, while beef liver tends to have a stronger taste; onions and acidic accompaniments can balance it.
Why does liver taste metallic?
Liver can taste metallic because it is a blood-rich organ with a naturally strong, mineral-like flavor. Removing visible vessels and membranes and cooking it briefly can make that flavor less pronounced.
Which is milder, beef liver or chicken liver?
Chicken liver is usually milder and softer than beef liver, which has a stronger, more pronounced flavor. If you are new to liver, chicken liver is often an easier starting point; both should be cooked safely.
Can you freeze liver?
Yes, liver can be frozen. Wrap it tightly or seal it in a freezer-safe package to limit air exposure, and thaw it in the refrigerator rather than on the counter. Cook thawed liver promptly.
Is it safe to eat liver rare?
Rare liver is not the safest choice because harmful bacteria may remain in undercooked meat. Cook liver thoroughly, especially chicken liver, and avoid serving it raw or relying on its color alone to judge safety.
How often can you eat liver?
Liver is best eaten occasionally rather than as an everyday meat because it contains concentrated preformed vitamin A and copper. Frequent large servings can lead to excessive intake, particularly if you also use supplements containing vitamin A.
Can you eat liver during pregnancy?
It is generally advised to avoid liver during pregnancy because its high preformed vitamin A content may harm fetal development. If you have eaten liver or are unsure about your diet, ask your maternity care provider for individual guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.