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Liver steak Calories
Very rich in iron and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Liver steak (120 g) has 210 calories. That works out to 175 calories per 100 g. It contains 4.8 g of carbs, 31.2 g of protein, 7.2 g of fat and 0 g of fiber. Its 84 µg of B12 covers 3500% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Liver steak Nutrition Facts
Selected: 1 piece (medium) · 120 g
210
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
31.2g
· 62% DV
Fat
7.2g
· 9% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 60% · Fat 31%
Liver steak nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.24 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 31.2 g | 62% |
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 Medium Liver steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 210 kcal |
| ½ piece (half) | 60 g | 105 kcal |
| 1 piece (small) | 80 g | 140 kcal |
| 1 slice (thick) | 90 g | 158 kcal |
| 100 g | 100 g | 175 kcal |
| 1 serving (medium) | 150 g | 263 kcal |
| 1 piece (large) | 180 g | 315 kcal |
| 1 serving (large) | 220 g | 385 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About Liver steak
How do you cook liver steak?
Cook liver steak quickly in a hot pan. Pat the pieces dry, add a little oil, and turn them once; prolonged cooking makes liver dry and tough. Follow food-safety guidance for the type and thickness of liver you have.
Should you soak liver steak in milk before cooking?
Soaking liver steak in milk can mellow its strong flavor, but it is optional. Leave the pieces covered in the refrigerator for about 30 minutes, then drain and pat them dry before they go into the pan.
Why does liver steak turn tough?
Liver steak usually turns tough when it is overcooked. Thin pieces cook quickly, so use a hot pan and avoid leaving them on the heat; serve soon after cooking rather than letting them dry out.
Do you wash liver steak before cooking it?
No, washing liver steak under running water is unnecessary and can spread bacteria through splashes. Trim away visible membranes or vessels, pat the surface dry, and wash your hands and utensils after handling raw liver.
How can you tell when liver steak is done?
Use a food thermometer to check liver steak rather than relying only on its color. Safe cooking temperatures vary with the animal and preparation, so follow local food-safety guidance for the specific liver you are cooking.
Can you freeze liver steak?
Yes, liver steak can be frozen. Divide it into meal-sized portions, wrap each portion tightly, and thaw it in the refrigerator before cooking. Do not refreeze liver that has already been thawed.
How long does cooked liver steak keep in the fridge?
Cooked liver steak keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them thoroughly before eating.
Is liver steak safe to eat during pregnancy?
Liver steak is generally best avoided during pregnancy because liver contains high amounts of preformed vitamin A, which can harm fetal development in excess. Ask your doctor or dietitian for advice specific to your pregnancy.
What goes well with liver steak?
Liver steak pairs well with onions, parsley, and a squeeze of lemon, which balance its rich flavor. Mashed potatoes, rice, or crusty bread make it a more filling meal.
Is liver steak a good source of iron and vitamin B12?
Yes, liver steak is especially rich in iron and vitamin B12. It can contribute these nutrients to a meal, but it is not a treatment for iron deficiency or anemia.
Liver steak Vitamins & Minerals
Vitamins
B12
84µg · 3500% DV
Vitamin A
7800µg · 867% DV
Biotin
120µg · 400% DV
B2
3.84mg · 295% DV
Minerals
Copper
11mg · 1222% DV
Selenium
46µg · 84% DV
Phosphorus
456mg · 65% DV
Zinc
5.04mg · 46% DV
Potassium ⭐
384mg · 11% DV
Sodium
90mg · 4% DV
Liver steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Liver steak
To burn the 210 calories in 1 piece (medium) (120 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 steak?
Liver steak is a slice of liver—often beef liver—cut and cooked much like a steak. It is usually pan-fried or grilled, and cooks quickly; leaving it on the heat too long can make it firm and dry. Liver steak is eaten in many places, though seasonings and accompaniments vary by household and cuisine.
Its flavour is savoury and distinctly rich, with a tender texture when cooked briefly. Serve it hot with onions, herbs, or a simple salad; in Turkey, liver is often paired with onion and parsley and eaten with bread or rice. It is high in protein and particularly rich in iron and vitamin B12. For a lighter plate, use only a little oil and add plenty of vegetables.
How Nutritious Is Liver steak?
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 steak 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 steak Contain Allergens?
No known major allergens
Which Diets Is Liver steak 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 steak Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.