Ready & Packaged Foods
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Rich in iron and vitamin B12, high protein, low carbohydrate
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
180
KCAL / 100G
Carbs
2.2g
· 5%
Protein
25.5g
· 59%
Fat
7g
· 36%
Fiber
0g
Vitamins
B12
21µg · 875% DV
Vitamin A
6900µg · 767% DV
B2
3.2mg · 246% DV
B5
7.2mg · 144% DV
Minerals
Copper
5mg · 556% DV
Selenium
55µg · 100% DV
Phosphorus
340mg · 49% DV
Iron
8mg · 44% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
No known major allergens
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
SATURATED
2.3g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Cook liver quickly over high heat, as overcooking makes it firm and dry. Removing tough membranes and cutting evenly sized pieces also helps it cook uniformly.
The flavour can come from liver’s naturally high mineral content or from overcooking. Onion, cumin, sumac, parsley, and lemon help balance its rich taste.
Washing raw liver is not recommended because splashing water can spread bacteria around the kitchen. Pat it dry with paper towel instead, then thoroughly clean any utensils and surfaces that touched the raw meat.
Sumac onions, parsley, grilled vegetables, and a fresh salad are classic pairings. Lemony greens are particularly useful for cutting through the richness of liver.
Its protein content can make grilled liver a useful part of a post-workout meal. If you need more recovery fuel, pair it with a carbohydrate food such as potatoes, bulgur, rice, or bread.
A large or rich serving late in the evening may trigger indigestion or reflux in some people. A smaller portion eaten a few hours before bed is often more comfortable.
Liver is a source of heme iron, a form that the body generally absorbs efficiently. However, suspected iron deficiency should be diagnosed and treated with guidance from a healthcare professional rather than food alone.
Liver is exceptionally concentrated in vitamin A and certain minerals, so frequent large servings are not ideal for everyone. Pregnant people, those taking vitamin A supplements, and people with certain liver conditions should ask a clinician or dietitian about an appropriate intake.
Liver is an organ meat, so it has a more distinctive flavour and a softer texture than muscle meat when cooked briefly. It also requires less cooking time and is generally more nutrient-dense in several vitamins and minerals.
Refrigerate cooked liver within two hours in a sealed container and use it within a short time. Reheat until piping hot, but avoid prolonged high heat because it can become dry and tough.
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Nutrition data compiled from USDA FoodData Central and scientific sources.