Liver — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Liver is one of the most nutrient-dense foods, rich in vitamins A and B, iron, and trace minerals. Discover the health benefits of including liver in your diet, how to choose the best quality liver, and the best cooking techniques to maximize its flavor and nutritional value.

Nutrition facts

Check the detailed nutritional values of liver, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 135 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	4 g	1.45%
Fiber	0 g	-
Sugars	0 g	-
Glycemic Index	50	-
Protein	20 g	40%
Sodium	70 mg	3.04%
Total Fat	4	5.13%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes liver stand out:

20 g

🧀 Good Protein Content

🟢 Low Glycemic Index

Did you know?

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Liver is a nutrient-dense organ meat and is often considered a delicacy in many cuisines. It's rich in nutrients like iron and vitamin A.

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Store fresh liver in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to three months. Cooked liver can be refrigerated for up to three days.

Health benefits

Explore how liver, rich in essential vitamins and minerals, can be a powerful addition to your diet, supporting a healthier lifestyle and overall well-being.

Extremely nutrient-dense, providing high amounts of vitamins A, B12, B6, and folic acid, which support immune function, red blood cell formation, and overall health.
Rich in iron, which helps prevent anemia and supports oxygen transport in the blood.
High in protein, essential for muscle growth, repair, and overall body function.
Contains essential minerals such as copper, zinc, and selenium, which support various bodily functions including immune health and antioxidant defense.

Health risks

Recognize the potential risks and concerns related to liver.

High cholesterol content which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently, especially for individuals sensitive to dietary cholesterol.
High vitamin A content which, while beneficial, can lead to toxicity if consumed in excessive amounts, particularly in individuals with liver conditions or during pregnancy.
Risk of contamination with toxins or pollutants, as the liver is an organ that processes and stores various substances in the body, including potentially harmful ones.
Potential for overconsumption due to its rich nutrient content, leading to imbalances in certain vitamins or minerals if not eaten in moderation.

Add liver to your digital grocery list!

How to choose liver

Liver, whether from chicken, beef, or pork, should have a glossy texture and a deep, uniform color. It should feel firm to the touch, not sticky or overly soft. The surface should be smooth and moist, without any dry spots or discoloration.

Reject liver that has a slimy texture or a pale, blotchy appearance, as these are signs it is not fresh. Quality liver should have a rich, metallic taste that is characteristic of organ meats, offering a distinctive flavor ideal for pâtés or cooked dishes.

How to store liver

Liver should be stored in the coldest part of the refrigerator, preferably in an airtight container or tightly wrapped in plastic wrap. It remains fresh for up to two days when refrigerated properly. For longer storage, freezing is recommended.

Keeping liver at room temperature can lead to rapid spoilage and bacterial growth. Avoid leaving liver unwrapped as it can dry out and absorb odors from other foods. Always consume or freeze liver shortly after purchasing for the best quality.

✅ Extra Tip

For optimal freezing, portion liver into meal-sized pieces before wrapping and freezing; this makes thawing quicker and reduces the risk of freezer burn.

How long does it last?

Liver can last for 1-2 days in the refrigerator. For longer storage, liver can be frozen for up to 3-4 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover liver can be used in a variety of savory dishes. Slice it thinly and add to salads, sandwiches, or wraps for a rich, iron-packed protein source, or mix it into a stir-fry with vegetables and a savory sauce. Liver is also great when blended into a pâté with butter, garlic, and herbs, then spread on crackers or toast.

Use liver in a stew or casserole with root vegetables and a rich broth, or mix it into a meatloaf or sausage mixture for added flavor and nutrition. If you have a lot of liver, consider making a batch of liver dumplings to serve in soups or stews. Liver can also be grilled and served with a side of caramelized onions or roasted vegetables. For a quick snack, enjoy liver pâté on crusty bread with pickles or mustard.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How liver supports specific health conditions

Liver is one of the most nutrient-dense foods, rich in iron and vitamin B12, supporting blood health by preventing anemia and promoting brain function. It is also a great source of vitamin A, promoting eye health and immune function. Liver provides high-quality protein, supporting muscle health and tissue repair.

However, due to its high cholesterol content, liver should be consumed in moderation to maintain heart health.