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Raw heifer liver Calories
Exceptionally high in vitamin B12, vitamin A, folate, and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Raw heifer liver has 135 calories. It contains 3.9 g of carbs, 20.4 g of protein, 3.9 g of fat and 0 g of fiber. Its 59.3 µg of B12 covers 2471% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw heifer liver Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
3.9g
· 1% DV
Protein
20.4g
· 41% DV
Fat
3.9g
· 5% 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 12% · Protein 62% · Fat 26%
Raw heifer liver nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0.08 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.4 g | 41% |
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 Raw heifer liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 135 kcal |
| 1 ounce (small) | 28 g | 38 kcal |
| 1 piece (small) | 50 g | 68 kcal |
| 2 ounce (medium) | 57 g | 77 kcal |
| 1 piece (medium) | 85 g | 115 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (large) | 150 g | 203 kcal |
| 1 cup (diced) | 150 g | 203 kcal |
| 1 serving (large) | 200 g | 270 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Raw heifer liver
Is raw heifer liver safe to eat?
No, raw heifer liver is not considered safe to eat. Raw liver can carry harmful bacteria and parasites, and its appearance or freshness cannot reliably show whether it is contaminated. Cook it thoroughly before eating.
Is raw heifer liver more nutritious than cooked liver?
No, eating heifer liver raw is not a safer or necessary way to get its nutrients. Cooking reduces the risk of foodborne illness; although heat can affect some nutrients, liver remains a nutrient-dense food when properly cooked.
How should you cook heifer liver without making it tough?
Slice heifer liver evenly and cook it in a hot pan, avoiding prolonged cooking, which can make it tough. For safety, the centre of the thickest piece should reach 160°F (71°C); use a food thermometer.
Can freezing raw heifer liver kill parasites and make it safe to eat raw?
No, freezing raw heifer liver does not reliably destroy all harmful bacteria or parasites, so it does not make the liver safe to eat raw. Thaw it in the refrigerator and cook it thoroughly.
Does heifer liver taste different from calf liver?
It can. Heifer liver comes from a young female bovine, while calf liver comes from a young calf; age, animal, and handling affect flavour and texture. Both have a distinctive, mineral-rich taste, and soaking may mellow it.
How long does raw heifer liver last in the refrigerator?
Keep raw heifer liver covered in the coldest part of the refrigerator and cook it within one to two days. Place it below ready-to-eat foods so its juices cannot drip onto them.
Should you wash raw heifer liver before cooking it?
No, rinsing raw heifer liver can splash bacteria onto the sink, counters, and nearby food. Trim away tough membranes if needed, pat the surface dry with paper towels, and clean hands and utensils after handling it.
Can you eat raw heifer liver during pregnancy?
No, avoid raw heifer liver during pregnancy because it can carry foodborne pathogens. Liver is also exceptionally high in vitamin A, which can be harmful in excess during pregnancy; ask your clinician about whether cooked liver fits your diet.
What does raw heifer liver smell like when it has spoiled?
Spoiled heifer liver may have a sour, sharp, or ammonia-like smell, or feel unusually sticky. These signs are not a reliable safety test, so discard liver that seems spoiled or has been stored too long; never taste it to check.
Can you eat heifer liver every day?
It is better not to eat heifer liver every day. Its high preformed vitamin A content can add up with frequent servings, so keep it occasional and moderate rather than treating it as a daily staple.
Raw heifer liver Vitamins & Minerals
Vitamins
B12
59.3µg · 2471% DV
Vitamin A
4968µg · 552% DV
B2
2.76mg · 212% DV
B5
6.88mg · 138% DV
Minerals
Copper
9.76mg · 1084% DV
Selenium
40µg · 73% DV
Phosphorus
387mg · 55% DV
Zinc
4mg · 36% DV
Potassium ⭐
313mg · 9% DV
Sodium
69mg · 3% DV
Raw heifer liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw heifer liver
To burn the 135 calories in 100 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 Raw heifer liver?
Raw heifer liver is the uncooked liver of a young female bovine that has not yet calved. The word “raw” describes its state before preparation, rather than how it is usually served. Liver is eaten in many cuisines, most often pan-fried, grilled or cooked into pâté; the flavour is distinctive and savoury, and the texture can be tender when cooked gently. It pairs well with onions, herbs and bread.
It is especially rich in vitamin B12, vitamin A, folate and iron, and provides 20.4 g of protein per 100 g. Treat it as an ingredient to cook, not as a raw dish: cook it thoroughly for food safety. If its strong flavour is not to your taste, serve a smaller portion with bright, fresh accompaniments.
How Nutritious Is Raw heifer liver?
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 Raw heifer liver Processed?
NOVA 1
Unprocessed
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 Raw heifer liver Contain Allergens?
No known major allergens
Which Diets Is Raw heifer liver 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
Raw heifer liver Fat Profile
SATURATED
1.23g
MONOUNSATURATED
1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.