Pork Liver
Braising pork liver: extreme vitamin A and B12 density; weekly portions should stay small.
Nutrition per 100 g
Standardised to 100 g of pork liver, cooked for fair comparison. Typical serving: 80 g cooked — 132 kcal per 80 g serving.
| Nutrient | Per 100 g | Per serving (80 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 165 kcal | 132 kcal | 100 kcal |
| Protein | 26 g | 20.8 g | 15.8 g |
| Carbohydrate | 3.8 g | 3 g | 2.3 g |
| Fat | 4.4 g | 3.5 g | 2.7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pork liver, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (80 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 5405 µg | 4324 µg | 601% |
| Vitamin C | 23.6 mg | 18.9 mg | 26% |
| Thiamin | 0.26 mg | 0.21 mg | 22% |
| Riboflavin | 2.2 mg | 1.8 mg | 169% |
| Niacin | 8.4 mg | 6.7 mg | 53% |
| Vitamin B6 | 0.57 mg | 0.46 mg | 34% |
| Folate | 163 µg | 130 µg | 41% |
| Vitamin B12 | 18.7 µg | 15 µg | 779% |
| Pantothenic acid | 4.8 mg | 3.8 mg | 96% |
| Minerals | |||
| Calcium | 10 mg | 8 mg | <1% |
| Iron | 17.9 mg | 14.3 mg | 99% |
| Magnesium | 14 mg | 11.2 mg | 3% |
| Phosphorus | 241 mg | 193 mg | 19% |
| Potassium | 150 mg | 120 mg | 3% |
| Sodium | 49 mg | 39.2 mg | 2% |
| Zinc | 6.7 mg | 5.4 mg | 61% |
| Selenium | 67.5 µg | 54 µg | 123% |
| Copper | 0.63 mg | 0.5 mg | 70% |
| Manganese | 0.3 mg | 0.24 mg | 13% |
Source: USDA FoodData Central — Pork, fresh, variety meats and by-products, liver, cooked, braised
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pork liver?
- A concentrated protein food for the calories it costs.
- Braising pork liver: extreme vitamin A and B12 density; weekly portions should stay small.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Onion, Sage, Apple.
Things to consider
- Vitamin A is extremely concentrated in liver; keep portions small and infrequent.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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