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Liver (Cooked) Calories
Rich in iron, vitamin A, vitamin B12, high protein
CALORIES
GI
POTASSIUM
FIBER
Liver (Cooked) Nutrition Facts
Selected: 100 g
165
KCAL / 100G
Carbs
3.9g
· 10%
Protein
26g
· 65%
Fat
4.4g
· 25%
Fiber
0g
Liver (Cooked) Vitamins & Minerals
Vitamins
B12
70µg · 2917% DV
Vitamin A
8600µg · 956% DV
Biotin
80µg · 267% DV
B2
3.4mg · 262% DV
Minerals
Copper
12mg · 1333% DV
Selenium
39µg · 71% DV
Phosphorus
470mg · 67% DV
Zinc
4mg · 36% DV
Liver (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Liver (Cooked) 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 (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Liver (Cooked) 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 (Cooked) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Liver (Cooked)
Liver (Cooked) — Frequently Asked Questions
How can I keep cooked liver tender?
Avoid cutting it too thin and cook it briefly over high heat, since prolonged cooking makes liver tough. Preheating the pan well and seasoning near the end can also help preserve its texture.
Why does liver sometimes taste bitter or metallic?
Its natural mineral content and overcooking can contribute to a metallic or bitter taste. Trimming connective tissue, soaking it briefly in milk, and pairing it with onions or mildly acidic ingredients can make the flavor gentler.
How long does cooked liver keep in the refrigerator?
Refrigerate it in a sealed container within two hours of cooking. It is generally best eaten within three to four days.
Can cooked liver be frozen?
Yes, cooked liver can be frozen in an airtight container or freezer bag. The texture may change slightly after thawing; thaw it in the refrigerator and reheat it thoroughly.
What goes well with liver?
Onions, parsley, arugula, peppers, and lemon are classic pairings. Adding vegetables or salad makes the meal more balanced, while vitamin C-rich foods such as lemon can support absorption of iron from animal foods.
Is liver better before or after a workout?
As a protein-containing main meal, liver can fit well after training. A large or rich serving may feel uncomfortable right before exercise, so it is usually better not to eat it immediately pre-workout.
Is eating liver at night too heavy?
It depends on the serving size, cooking method, and your own digestion. A moderate portion cooked with less added fat is often easier to tolerate than fried liver late in the evening.
Should you eat liver every day?
Liver is nutrient-dense, but it is also particularly rich in preformed vitamin A, so large daily servings are not advisable. Rotating it with other protein foods is a more balanced approach.
Why should people who are pregnant be careful with liver?
Liver can contain very high amounts of preformed vitamin A, and excessive intake during pregnancy is not recommended. Pregnant people should seek individualized advice from their doctor or dietitian before including it regularly.
Can liver fix anemia on its own?
Liver provides heme iron, the form of iron that is generally absorbed efficiently, so it can support dietary iron intake. But anemia has several possible causes, so diagnosis and any need for treatment or supplements should be guided by a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.