Liver and onions with berries
Liver and onions with berries is a savory, nutrient-dense main dish featuring pan-seared liver (typically beef or calf) caramelized with onions and complemented by a tart berry sauce or compote, often made from lingonberries or cranberries. It is a traditional comfort food found in various forms across Northern and Eastern European cuisines, as well as in American home cooking.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and rich in fat, with very few carbohydrates. It is a powerhouse of essential nutrients, particularly vitamin B12, iron, and vitamin A, with a typical serving providing around 400-500 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 30 g |
| Carbs | 15 g |
| Fat | 30 g |
| Fiber | 3 g |
| Sugar | 8 g |
| Sodium | 350 mg |
| Vitamin B12 | 60 mcg (2500% DV) |
| Iron | 6 mg (33% DV) |
| Vitamin A | 900 mcg RAE (100% DV) |
| Folate | 250 mcg (63% DV) |
| Selenium | 40 mcg (73% DV) |
| Copper | 1.5 mg (167% DV) |
| Vitamin C | 15 mg (17% DV) |
| Zinc | 4 mg (36% DV) |
Per 1 serving (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
The pairing is a classic example of balancing flavors and nutrition: the berries' acidity cuts through the richness of the liver, while their vitamin C enhances the absorption of the liver's non-heme iron. Culturally, it represents a frugal yet nourishing use of offal, a practice common in many traditional foodways.
