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Liver and Vegetable Sauté Calories
High in protein and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Liver and Vegetable Sauté (200 g) has 284 calories. That works out to 142 calories per 100 g. It contains 10.4 g of carbs, 31.6 g of protein, 13 g of fat and 3.2 g of fiber. Its 84 µg of B12 covers 3500% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Liver and Vegetable Sauté Nutrition Facts
Selected: 1 serving (medium) · 200 g
284
KCAL / 200G
Carbs
10.4g
· 4% DV
Protein
31.6g
· 63% DV
Fat
13g
· 17% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 44% · Fat 41%
Liver and Vegetable Sauté nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 31.6 g | 63% |
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 Vegetable Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 284 kcal |
| 1 tablespoon (small) | 25 g | 36 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (small) | 150 g | 213 kcal |
| 1 serving (large) | 250 g | 355 kcal |
| 1 pack (medium) | 300 g | 426 kcal |
| 1 serving (extra large) | 350 g | 497 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Liver and Vegetable Sauté
How do you make Liver and Vegetable Sauté?
Liver and Vegetable Sauté is made by cooking bite-size liver with vegetables in a hot pan. Start with the vegetables that need longer to soften, then add the liver near the end and cook it through without letting it simmer for too long.
What kind of liver is best for Liver and Vegetable Sauté?
Beef, lamb, or chicken liver can all work in Liver and Vegetable Sauté. Beef and lamb have a stronger flavor, while chicken liver is softer and milder. Trim away membranes and tough connective tissue before cooking.
Why does Liver and Vegetable Sauté turn tough?
Liver and Vegetable Sauté turns tough most often because the liver has been overcooked. Cut it into evenly sized pieces, use a hot pan, and add it after the vegetables have started to soften so it cooks quickly.
How can you make Liver and Vegetable Sauté taste less strong?
To mellow the flavor of Liver and Vegetable Sauté, trim the liver carefully and pair it with browned onions, peppers, or a little acidity from lemon. Some cooks briefly soak liver in milk, but keep it refrigerated during soaking and discard the milk afterward.
Can you freeze Liver and Vegetable Sauté?
Yes, Liver and Vegetable Sauté can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it until piping hot; the vegetables may soften and the liver may become firmer after freezing.
What vegetables go well in Liver and Vegetable Sauté?
Onions, bell peppers, and tomatoes are common choices for Liver and Vegetable Sauté. Mushrooms also pair well with liver. Add vegetables in stages according to how long they take to cook, rather than crowding the pan with everything at once.
What should you serve with Liver and Vegetable Sauté?
Serve Liver and Vegetable Sauté with rice, potatoes, or crusty bread to make a more filling meal. A crisp salad or simply dressed greens provide a fresh contrast to the savory liver and cooked vegetables.
Is Liver and Vegetable Sauté a good source of iron?
Yes, Liver and Vegetable Sauté provides iron, including heme iron from the liver, which the body can readily absorb. It can contribute iron to a meal, but it should not be used as a substitute for evaluation or treatment of iron deficiency.
Can you eat Liver and Vegetable Sauté during pregnancy?
Liver and Vegetable Sauté is generally best avoided during pregnancy because liver can contain high amounts of preformed vitamin A, which may be harmful in excess. Choose another fully cooked protein instead.
How do you keep Liver and Vegetable Sauté from getting watery?
To keep Liver and Vegetable Sauté from getting watery, use a wide, hot pan and avoid overcrowding it. Cook moisture-rich vegetables until their liquid has mostly evaporated before adding the liver, which cooks quickly and can release more juices.
Liver and Vegetable Sauté Vitamins & Minerals
Vitamins
B12
84µg · 3500% DV
Vitamin A
5600µg · 622% DV
Biotin
90µg · 300% DV
B2
2.7mg · 208% DV
Minerals
Copper
14mg · 1556% DV
Selenium
64µg · 116% DV
Phosphorus
510mg · 73% DV
Zinc
7.2mg · 65% DV
Potassium ⭐
590mg · 17% DV
Sodium
370mg · 16% DV
Liver and Vegetable Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Liver and Vegetable Sauté
To burn the 284 calories in 1 serving (medium) (200 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 Vegetable Sauté?
Liver and Vegetable Sauté is a Turkish-style skillet dish of liver cooked with vegetables, often onion and, depending on the cook, peppers or tomatoes. The type of liver and exact mix vary from kitchen to kitchen. Its savoury, distinctive liver flavour is balanced by the vegetables; cooked well, the liver is tender with lightly browned edges.
Serve it hot as a main, with rice or bread and a simple salad. It is a protein- and iron-rich choice for a hearty meal. For a lighter version, use a modest amount of oil and increase the vegetables.
How Nutritious Is Liver and Vegetable Sauté?
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 Liver and Vegetable Sauté 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 Vegetable Sauté Contain Allergens?
No known major allergens
Which Diets Is Liver and Vegetable Sauté 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
Liver and Vegetable Sauté Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.3g
POLYUNSATURATED
2.44g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.