Liver, beef or calves, and onions
Common food
Photo: Wikipedia
Liver and onions is a classic comfort dish featuring tender, mineral-rich beef or calf liver pan-seared and caramelized with sweet, soft onions. The liver has a distinctively rich, slightly metallic, and creamy texture, while the onions provide a sweet, savory contrast. It's a nutritional powerhouse, delivering an exceptional amount of high-quality protein and iron in a low-calorie serving.
Calorie split: 53% protein · 22% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply savory, umami-rich flavor profile and the satisfying contrast between the creamy liver and sweet onions. It's a cherished staple in many home kitchens and diners, often evoking strong feelings of nostalgia and hearty, traditional cooking.
⚠️ Watch-outs & how to enjoy it better
The strong, mineral-rich taste and unique texture can be off-putting to some, and it's high in cholesterol and purines, which may concern individuals with specific health conditions. To enjoy it, use moderate portions, choose lean calves' liver for a milder flavor, and pair it with fiber-rich sides like roasted vegetables or a crisp salad to balance the meal.
Key benefits
- Extremely high in bioavailable heme iron
- Excellent source of complete protein
- Rich in vitamin B12, crucial for nerve function
- Contains high levels of vitamin A and folate
- Low in calories for its nutrient density
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Historically, liver and onions was promoted as a 'cure-all' tonic in 19th-century America, often prescribed by doctors for fatigue and anemia.
Full nutrition (USDA data · scales with serving)
| Water | 71.0 g |
| Energy | 129 kcal |
| Protein | 16.7 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 7.0 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 309 mg |
| Potassium, K | 277 mg |
| Sodium, Na | 276 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 8.9 mg |
| Selenium, Se | 20.2 ug |
| Vitamin C, total ascorbic acid | 2.4 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 2.1 mg |
| Niacin | 10.7 mg |
| Vitamin B-6 | 0.68 mg |
| Folate, total | 164 ug |
| Folic acid | 0.00 ug |
| Folate, food | 164 ug |
| Folate, DFE | 164 ug |
| Choline, total | 258 mg |
| Vitamin B-12 | 50.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4727 ug |
| Retinol | 4716 ug |
| Carotene, beta | 116 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.94 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.85 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.19 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 232 mg |
Amino acid profile (per 100g)
Estimated from Lamb, variety meats and by-products, liver, raw — USDA does not publish this profile for Liver.
| Tryptophan | 0.24 g |
| Threonine | 0.88 g |
| Isoleucine | 0.88 g |
| Leucine | 1.7 g |
| Lysine | 1.1 g |
| Methionine | 0.44 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.73 g |
| Valine | 1.1 g |
| Arginine | 1.1 g |
| Histidine | 0.48 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.98 g |
| Proline | 0.97 g |
| Serine | 0.88 g |
FAQ
Why does liver sometimes taste bitter?
Bitterness can result from overcooking or from the gallbladder being damaged during butchering, which can release bile into the meat. Soaking in milk or lemon water beforehand can help mellow the flavor.
Is beef liver the same as calves' liver?
Not exactly. Calves' liver comes from younger cattle, making it more tender, milder in flavor, and typically more expensive than beef liver from mature cattle.
How do I prevent the onions from burning while cooking the liver?
Cook the onions first until caramelized, then remove them from the pan. Sear the liver quickly in the same hot pan, then return the onions to combine just before serving.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.29 kcal/g · 52% calories from protein · 0.5 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.