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Liver and potato stew Calories
A hearty stew of potatoes, liver, and vegetables; notably rich in iron and vitamin B12.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Liver and potato stew (250 g) has 300 calories. That works out to 120 calories per 100 g. It contains 25 g of carbs, 23.8 g of protein, 11.3 g of fat and 3.3 g of fiber. Its 37.5 µg of B12 covers 1563% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Liver and potato stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
300
KCAL / 250G
Carbs
25g
· 9% DV
Protein
23.8g
· 48% DV
Fat
11.3g
· 14% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 32% · Fat 34%
Liver and potato stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.25 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 625 mg | 27% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 3.3 g | 12% |
| Protein | 23.8 g | 48% |
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 Serving of Liver and potato stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 300 kcal |
| 1 tablespoon (chopped) | 18 g | 22 kcal |
| 1 ounce (medium) | 28.4 g | 34 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 180 g | 216 kcal |
| 1 cup (medium) | 240 g | 288 kcal |
| 1 cup (large) | 320 g | 384 kcal |
| 1 serving (large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Liver and potato stew
How do you make liver and potato stew?
Liver and potato stew is made by simmering potatoes with onion and other vegetables, then adding the liver near the end. Liver cooks faster than potatoes, so cut it into even pieces and avoid boiling the stew for a long time after adding it.
What kind of liver is best for liver and potato stew?
Lamb liver is a common choice for liver and potato stew, while beef liver also works. Lamb liver tends to have a milder texture; beef liver has a stronger flavor. Trim away membranes and cut the liver into evenly sized pieces before cooking.
How do you keep liver tender in liver and potato stew?
Add the liver late and cook it only until done to keep it tender in liver and potato stew. The potatoes need more time, so simmer them first and add the liver toward the end; prolonged cooking can make it dry and firm.
How can you reduce the strong taste of liver and potato stew?
Onion, black pepper, cumin, and a little lemon at serving can balance the strong flavor of liver and potato stew. Trimming the liver and briefly soaking it in milk before cooking may also soften its pronounced taste; pat it dry afterward.
Can you make liver and potato stew with chicken liver?
Yes, chicken liver can be used in liver and potato stew, though it has a softer texture and milder flavor than lamb or beef liver. Add it toward the end of cooking and handle it gently, since the pieces can break apart easily.
What vegetables or seasonings go well in liver and potato stew?
Onion, bell pepper, tomato, paprika, and cumin all work well in liver and potato stew. Add vegetables that need longer cooking with the potatoes, and keep stronger seasonings moderate so they complement rather than overwhelm the liver.
What should you serve with liver and potato stew?
Crusty bread, rice, or a simple green salad are good sides for liver and potato stew. A fresh, slightly acidic side helps balance the stew’s rich flavor, while bread or rice makes it a more filling meal.
How long does liver and potato stew keep in the fridge?
Liver and potato stew keeps refrigerated in a covered container for about three to four days. Refrigerate it promptly after cooking rather than leaving it out, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze liver and potato stew?
Yes, liver and potato stew can be frozen, although the potatoes may become softer or grainier after thawing. Cool it promptly, freeze it in airtight meal-sized portions, and thaw it in the refrigerator before reheating thoroughly.
Is liver and potato stew safe to eat during pregnancy?
Liver and potato stew is generally best avoided during pregnancy because liver contains preformed vitamin A, which can be harmful in excessive amounts. If you have already eaten it or need advice based on your circumstances, ask your prenatal healthcare professional.
Liver and potato stew Vitamins & Minerals
Vitamins
B12
37.5µg · 1563% DV
Vitamin A
2500µg · 278% DV
B2
1.5mg · 115% DV
B5
2.75mg · 55% DV
Minerals
Copper
0.75mg · 83% DV
Selenium
38µg · 69% DV
Phosphorus
363mg · 52% DV
Zinc
5mg · 45% DV
Sodium
625mg · 27% DV
Potassium ⭐
750mg · 22% DV
Liver and potato stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Liver and potato stew
To burn the 300 calories in 1 serving (medium) (250 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 Liver and potato stew?
Liver and potato stew is a hearty home-style dish made by simmering pieces of liver with potatoes, usually alongside onion and other vegetables such as tomato or pepper. Seasonings and exact proportions vary between cooks, and gentle cooking helps keep the liver tender.
Serve it hot, as a main meal with bread or rice; a crisp salad or a spoonful of plain yoghurt makes a refreshing contrast. The potatoes turn soft and absorb the savoury cooking juices, while the liver gives the stew its rich, distinctive flavour. It provides substantial protein and is notably rich in iron and vitamin B12. For a lighter version, use a modest amount of oil and add more vegetables.
How Nutritious Is Liver and potato stew?
Nutrient density
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 Liver and potato stew Processed?
NOVA 2
Minimally Processed
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 and potato stew Contain Allergens?
No known major allergens
Which Diets Is Liver and potato stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Liver and potato stew Fat Profile
SATURATED
3.25g
MONOUNSATURATED
4.25g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.