Pan-seared liver with onions
Pan-seared liver with onions is a classic, hearty dish featuring thinly sliced liver (often beef, calf, or chicken) quickly cooked in a hot skillet with caramelized onions. It's a staple in many cuisines, particularly popular in British, American, and Eastern European home cooking, often served with mashed potatoes or toast.
🍽️ Nutrition at a glance
This dish is very high in protein and rich in fat, especially saturated fat from the liver and cooking oil. It's an exceptional source of iron, vitamin B12, and vitamin A, providing a significant calorie and nutrient boost in a small serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 22 g |
| Fiber | 1 g |
| Sugar | 4 g |
| Sodium | 400 mg |
| Vitamin B12 | 60 mcg |
| Vitamin A | 12,000 IU |
| Iron | 6 mg |
| Riboflavin (B2) | 2.5 mg |
| Folate | 180 mcg |
| Selenium | 30 mcg |
| Phosphorus | 450 mg |
| Zinc | 5 mg |
Per 1 serving (about 170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a traditional 'peasant food' or 'comfort food' prized for being an affordable, nutrient-dense meal. Nutritionally, it's a powerhouse of heme iron (the most absorbable form) and preformed vitamin A, making it uniquely beneficial for addressing certain deficiencies.
