Higado encebollado
Higado encebollado is a traditional Mexican dish featuring tender chicken or beef liver sautéed with a generous amount of sliced onions, often seasoned with lime, salt, and spices like cumin or oregano. It's a staple in many Mexican households and street food stalls, particularly in central and northern regions, where it's commonly served as a filling for tacos, tostadas, or alongside rice and beans.
🍽️ Nutrition at a glance
This dish is high in protein and iron due to the liver, with moderate fat content from cooking oil and natural fats in the meat. A typical serving (about 150g of liver with onions) provides roughly 250-300 calories, making it a nutrient-dense option rich in B vitamins and minerals.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 25 g |
| Carbs | 8 g |
| Fat | 18 g |
| Fiber | 1.5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Vitamin B12 | 8.0 mcg |
| Vitamin A | 180 mcg RAE |
| Zinc | 3.8 mg |
| Potassium | 420 mg |
| Phosphorus | 310 mg |
| Copper | 1.2 mg |
| Selenium | 28 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, higado encebollado reflects Mexico's resourceful culinary tradition of using offal to create flavorful, affordable meals, often enjoyed as a hearty breakfast or late-night snack. Nutritionally, liver is one of the most nutrient-packed foods available, offering a concentrated source of vitamin A, folate, and heme iron, which is more easily absorbed by the body than plant-based iron.
