Know what’s on your plate
Pork liver
Calories & nutrition facts
fresh, variety meats and by-products, raw
Nutrition facts
Per 100 g% DV- Calories 134 kcal —
- Protein 21 g 43%
- Carbohydrate 2.5 g 1%
- Fat 3.7 g 5%
- Saturated fat 1.2 g 6%
- Fibre 0 g 0%
- Sodium 87 mg 4%
- Cholesterol 301 mg 100%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6502 µg 722%
- Vitamin C 25.3 mg 28%
- Thiamin (B1) 0.28 mg 24%
- Riboflavin (B2) 3 mg 231%
- Niacin (B3) 15.3 mg 96%
- Pantothenic acid (B5) 6.7 mg 133%
- Vitamin B6 0.69 mg 41%
- Folate (B9) 212 µg 53%
- Vitamin B12 26 µg 1083%
Minerals
- Calcium 9 mg 1%
- Iron 23.3 mg 129%
- Magnesium 18 mg 4%
- Phosphorus 288 mg 23%
- Potassium 273 mg 6%
- Zinc 5.8 mg 52%
- Copper 0.68 mg 75%
- Manganese 0.34 mg 15%
- Selenium 52.7 µg 96%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 134 | 21 g | 2.5 g | 3.7 g |
| 1 × oz | 28.4 g | 38 | 6.1 g | 0.7 g | 1 g |
| 2 × oz | 56.7 g | 76 | 12 g | 1.4 g | 2.1 g |
| ½ × oz | 14.2 g | 19 | 3 g | 0.4 g | 0.5 g |
| 3 × oz | 85.1 g | 114 | 18 g | 2.1 g | 3.1 g |
| 4 × oz | 113.4 g | 152 | 24 g | 2.8 g | 4.1 g |
Similar foods
- Pork liver patefat 30%338 kcal / 100 g
- Preserved pork liver320 kcal / 100 g
- Swine liverraw140 kcal / 100 g
- Pig liverraw127 kcal / 100 g
- Pork heartfresh, variety meats and by-products, raw118 kcal / 100 g
- Lamb livernew zealand, imported, raw136 kcal / 100 g
- Pork kidneysfresh, variety meats and by-products, raw100 kcal / 100 g
- Veal livervariety meats and by-products, raw140 kcal / 100 g
- Beef liverraw135 kcal / 100 g
- Liveraverage of beef, veal, pork, raw133 kcal / 100 g
Questions about Pork liver
How do you cook pork liver so it stays tender?
Slice it about 1 cm thick, pat it dry and fry in a hot pan with a little oil for roughly 2 minutes per side. Cook until the centre reaches 70 °C, then rest briefly; overcooking makes liver firm and grainy.
Should you soak pork liver before cooking it?
Soaking is optional: leave slices in milk or lightly salted water for 30 minutes, then drain and dry them well. It can soften the strong flavour, but it is not needed for tenderness if you avoid overcooking.
How can you tell when pork liver is fresh?
Choose liver that looks moist and glossy, with an even reddish-brown colour and no sour smell or sticky surface. Keep it chilled on the journey home and cook it within a day or two.
How long does pork liver keep in the fridge or freezer?
Keep fresh pork liver covered in the coldest part of the fridge and use it within 1–2 days. Freeze it in meal-sized portions for up to 3 months, then thaw it in the fridge and cook promptly.
What goes well with pork liver?
Fried onions, bacon, mashed potato and sharp, tart flavours such as apple or a splash of vinegar balance its richness. You can also serve it with gravy and peas.
Can you use pork liver instead of beef liver?
Yes: use the same amount and cooking method, but expect a similarly robust flavour and a slightly different texture. Pork liver provides 21 g of protein per 100 g, compared with 20.4 g in beef liver.
Is pork liver high in iron?
Yes. It is high in iron, providing 23.3 mg per 100 g; a typical 85 g serving provides 19.8 mg.
Is pork liver high in vitamin A?
Yes: pork liver is very high in vitamin A, with 6502 µg per 100 g. Liver is unusually rich in this vitamin, so it is best eaten occasionally rather than as an everyday food.
Source: USDA FoodData Central 167862 · per 100 g · carbohydrate per EU label, fibre excluded
