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Liver salad Calories
Iron- and B12-rich organ meat salad with high protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Liver salad (180 g) has 297 calories. That works out to 165 calories per 100 g. It contains 7.6 g of carbs, 30.2 g of protein, 16 g of fat and 1.6 g of fiber. Its 104.4 µg of B12 covers 4350% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Liver salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
297
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
30.2g
· 60% DV
Fat
16g
· 21% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 41% · Fat 49%
Liver salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.18 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 30.2 g | 60% |
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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 297 kcal |
| 1 ounce (whole) | 28 g | 46 kcal |
| 1 piece (half) | 45 g | 74 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (small) | 120 g | 198 kcal |
| 1 cup (chopped) | 140 g | 231 kcal |
| 1 serving (large) | 260 g | 429 kcal |
| 2 cup (chopped) | 280 g | 462 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Liver salad
What is liver salad made of?
Liver salad is made with cooked, bite-sized liver tossed with ingredients such as sliced red onion, fresh herbs, and often lemon. Recipes vary, but the combination of savory liver and crisp, sharp additions is what gives the dish its salad character.
How do you make liver salad?
To make liver salad, cook bite-sized pieces of beef or lamb liver, let them rest briefly, then toss with thinly sliced red onion and fresh herbs. Add lemon or another acidic dressing just before serving so the greens stay fresh.
How is liver salad different from chopped liver?
Liver salad usually contains distinct pieces of cooked liver mixed with fresh onion and herbs. Chopped liver is typically finely minced or mashed, often combined with cooked onion and sometimes egg, so it has a softer, spread-like texture.
Which type of liver works best in liver salad?
Beef, calf, or lamb liver can all work in liver salad. Beef liver has a strong flavor, while lamb liver is often more pronounced; whichever you choose, trim away tough membranes and veins before cutting it into pieces.
How do you keep liver tender in liver salad?
Keep liver tender in liver salad by cutting it into evenly sized pieces and avoiding prolonged cooking. Cook in batches if needed, since overcrowding the pan can make the liver release liquid and cook unevenly instead of browning.
Is liver salad served warm or cold?
Liver salad can be served warm, at room temperature, or chilled. Let freshly cooked liver rest briefly before mixing it with the onion and herbs; if the salad has been refrigerated, a short time out of the fridge can soften its texture.
What should you serve with liver salad?
Serve liver salad with crusty bread, lemon wedges, or a simple green salad. Roasted vegetables or a grain side can make it a fuller meal, while acidic and fresh accompaniments balance the liver’s rich, savory taste.
How long does liver salad last in the fridge?
Keep liver salad covered in the refrigerator and eat it within 3–4 days. Its onion and herbs may soften or release liquid before then, so for the freshest texture, store the cooked liver separately and mix the salad shortly before serving.
Can you freeze liver salad?
Freezing assembled liver salad is not recommended because onion and fresh herbs can become watery and limp after thawing. You can freeze the cooked liver separately, thaw it in the refrigerator, and toss it with fresh onion and herbs afterward.
Can you eat liver salad during pregnancy?
Liver salad is generally best avoided during pregnancy because liver can contain high amounts of preformed vitamin A, which can be harmful in excess. Liver must also be thoroughly cooked; ask your doctor or dietitian for advice specific to you.
Liver salad Vitamins & Minerals
Vitamins
B12
104.4µg · 4350% DV
Vitamin A
11700µg · 1300% DV
Biotin
153µg · 510% DV
B2
4.68mg · 360% DV
Minerals
Copper
12mg · 1333% DV
Selenium
58µg · 105% DV
Iron
14mg · 78% DV
Phosphorus
459mg · 66% DV
Sodium
504mg · 22% DV
Potassium ⭐
522mg · 15% DV
Liver salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Liver salad
To burn the 297 calories in 1 serving (medium) (180 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 salad?
Liver salad combines cooked, often pan-fried, pieces of liver with finely sliced red onion and fresh herbs. Recipes vary, but lemon and sumac are common additions that brighten the liver’s rich, savoury flavour. It is associated with Turkish-style cooking rather than one fixed recipe.
In Turkey, it may be served as a meze, alongside a meal or with bread for a simple lunch; elsewhere, it works well as a substantial salad or shared starter. Liver makes it notably protein-rich and provides iron and vitamin B12. For a lighter plate, use less oil when cooking and add extra herbs and crisp salad leaves.
How Nutritious Is Liver salad?
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 salad 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 salad Contain Allergens?
No known major allergens
Which Diets Is Liver salad 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 salad Fat Profile
SATURATED
4.32g
MONOUNSATURATED
5.58g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.