Know what’s on your plate
Liver and onions
Calories & nutrition facts
beef or calves
Nutrition facts
Per 100 g% DV- Calories 129 kcal —
- Protein 17 g 33%
- Carbohydrate 6.5 g 2%
- Fat 3.6 g 5%
- Saturated fat 1.7 g 8%
- Fibre 0.5 g 2%
- Sugars 1.8 g —
- Sodium 276 mg 12%
- Cholesterol 232 mg 77%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4727 µg 525%
- Vitamin C 2.4 mg 3%
- Vitamin D 0.8 µg 4%
- Vitamin E 0.36 mg 2%
- Vitamin K 3.3 µg 3%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 2.1 mg 161%
- Niacin (B3) 10.7 mg 67%
- Vitamin B6 0.68 mg 40%
- Folate (B9) 164 µg 41%
- Vitamin B12 50.7 µg 2111%
- Choline 258 mg 47%
Minerals
- Calcium 12 mg 1%
- Iron 3.9 mg 21%
- Magnesium 18 mg 4%
- Phosphorus 309 mg 25%
- Potassium 277 mg 6%
- Zinc 3.3 mg 30%
- Copper 8.9 mg 991%
- Selenium 20.2 µg 37%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 129 | 17 g | 6.5 g | 3.6 g |
| 1 × 1 slice with onions | 143 g | 184 | 24 g | 9.3 g | 5.1 g |
| 1 × 1 cup | 202 g | 261 | 34 g | 13 g | 7.3 g |
| 1 × 1 cubic inch, cooked | 22 g | 28 | 3.7 g | 1.4 g | 0.8 g |
| 2 × 1 slice with onions | 286 g | 369 | 48 g | 19 g | 10 g |
| ½ × 1 slice with onions | 71.5 g | 92 | 12 g | 4.6 g | 2.6 g |
| 3 × 1 slice with onions | 429 g | 553 | 72 g | 28 g | 15 g |
| 4 × 1 slice with onions | 572 g | 738 | 95 g | 37 g | 21 g |
Similar foods
- Beef livergrilled, with oil and onion, with salt218 kcal / 100 g
- Calf liverprepared172 kcal / 100 g
- Veal liverfried, with fried onions118 kcal / 100 g
- Ox liverprepared161 kcal / 100 g
- Bovine livercooked190 kcal / 100 g
- Fried beef liverfried170 kcal / 100 g
- Chicken liverbraised, with oil, onion and garlic, with salt161 kcal / 100 g
- Lamb liverpan-fried238 kcal / 100 g
- Chicken livers with eggs and onionchopped226 kcal / 100 g
Questions about Liver and onions
How do you stop liver going tough when making liver and onions?
Slice it evenly, about 1 cm thick, and fry over medium-high heat for roughly 1–2 minutes per side, just until browned and cooked through. Cook the onions separately until soft and golden, then return them to the pan with the liver briefly; prolonged cooking makes liver dry and chewy.
Should you soak liver before cooking it with onions?
Soaking is optional, but 20–30 minutes in milk can soften the strong flavour. Pat the slices thoroughly dry before frying so they brown rather than steam.
Which liver is best for liver and onions?
Calf’s liver is mild and tender, while beef liver has a stronger, more mineral flavour. Choose smooth, moist-looking slices without dry edges, and ask for them to be cut evenly so they cook at the same rate.
What should you serve with liver and onions?
Creamy mashed potato is a classic partner, with peas or greens to balance the rich gravy. A little mustard or a splash of vinegar in the onion gravy cuts through the liver’s savoury flavour.
Can you freeze liver and onions?
Cool it promptly, refrigerate in a covered container and eat within 2 days; reheat until piping hot throughout. You can freeze it, but the liver may become firmer after thawing, so freeze portions in their gravy and defrost overnight in the fridge.
Is liver and onions high in iron?
Yes: it is high in iron, with 3.9 mg per 100 g. A portion also provides 17 g of protein per 100 g.
Can you eat liver and onions while pregnant?
Liver is exceptionally rich in vitamin A, so it is best avoided during pregnancy; cooking it with onions does not remove that concern. Choose another meat dish instead.
Source: FNDDS (USDA) 27460750 · per 100 g · carbohydrate per EU label, fibre excluded
