Know what’s on your plate
Ox liver
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 129 kcal —
- Protein 20 g 41%
- Carbohydrate 5 g 2%
- Fat 3 g 4%
- Saturated fat 1 g 5%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 65 mg 3%
- Cholesterol 300 mg 100%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15659 µg 1740%
- Vitamin C 23 mg 26%
- Vitamin D 0.13 µg 1%
- Vitamin E 0.42 mg 3%
- Vitamin K 104 µg 87%
- Thiamin (B1) 0.17 mg 14%
- Riboflavin (B2) 3 mg 231%
- Niacin (B3) 17 mg 106%
- Pantothenic acid (B5) 7.7 mg 154%
- Vitamin B6 1 mg 59%
- Biotin (B7) 33 µg 110%
- Folate (B9) 2300 µg 575%
- Vitamin B12 110 µg 4583%
- Choline 333 mg 61%
Minerals
- Calcium 4.2 mg 0%
- Iron 6.1 mg 34%
- Magnesium 21 mg 5%
- Phosphorus 348 mg 28%
- Potassium 300 mg 6%
- Zinc 3.7 mg 34%
- Copper 6.4 mg 711%
- Manganese 0.38 mg 17%
- Selenium 37.4 µg 68%
- Iodine 4.3 µg 3%
Similar foods
- Ox heartraw104 kcal / 100 g
- Ox kidneyraw91 kcal / 100 g
- Beef liverraw135 kcal / 100 g
- Calf liverraw135 kcal / 100 g
- Bovine liver142 kcal / 100 g
- Pig liverraw127 kcal / 100 g
- Veal livervariety meats and by-products, raw140 kcal / 100 g
- Heifer liverraw136 kcal / 100 g
- Beef ox tongueraw176 kcal / 100 g
- Liveraverage of beef, veal, pork, raw133 kcal / 100 g
Questions about Ox liver
How do you cook ox liver so it stays tender?
Slice it about 1 cm thick, pat it dry and fry in a very hot pan with a little oil for roughly 1–2 minutes per side. Avoid overcooking: it turns firm and grainy quickly.
Should you soak ox liver in milk before cooking?
Soaking slices in milk for 30–60 minutes can soften the flavour; drain and pat them dry before frying so they brown rather than steam. It is optional, not a safety step.
How can you tell when ox liver is cooked?
Cut into the thickest piece: it should be hot throughout, with no raw-looking centre. For a precise check, cook it to 70 °C and keep it at that temperature for 2 minutes.
How do you store fresh ox liver?
Keep it covered in the coldest part of the fridge and cook within a day or two. Freeze it in meal-sized portions; thaw in the fridge and use promptly.
What goes well with ox liver?
Fried onions are the classic partner; serve them with mashed potatoes or buttery cabbage to balance the liver’s strong, savoury flavour. A sharp sauce, such as one with mustard or vinegar, also cuts through its richness.
Can you freeze cooked ox liver?
Yes. Cool it promptly, seal it in a freezer-safe container and freeze; for the best texture, use it within about three months. Thaw in the fridge and reheat until steaming hot, taking care not to cook it for long.
Is ox liver more nutritious than ox heart?
Ox liver has more vitamin B12: 110 µg per 100 g, compared with 13 µg in ox heart. Ox heart is lower in energy, at 104 kcal per 100 g versus 129 kcal.
Is ox liver a good source of iron?
Yes. Ox liver is high in iron, with 6.1 mg per 100 g; a cooked portion of about 75 g provides 4.5 mg.
Source: Frida (Denmark) 742 · per 100 g · carbohydrate per EU label, fibre excluded
