Liver, paste or pate
Common food
Photo: Wikipedia
Liver paste or pâté is a rich, creamy spread made from finely ground liver, often blended with fat and seasonings, resulting in a smooth, velvety texture. Its flavor is deeply savory and earthy, with a subtle, mineral-rich taste that varies depending on the liver used (chicken, pork, or beef). Nutritionally, it's a dense source of high-quality protein and healthy fats, making it a surprisingly nutrient-packed option for a small serving.
Calorie split: 27% protein · 13% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for its luxurious, umami-rich flavor and creamy texture that pairs perfectly with crusty bread or crackers. It's a versatile spread that can be enjoyed as an appetizer, sandwich filling, or a simple snack, often evoking a sense of indulgence and culinary tradition.
⚠️ Watch-outs & how to enjoy it better
Some may find its strong, iron-rich taste and dense texture off-putting, and it can be high in sodium and saturated fat, which might concern those with heart health or blood pressure issues. To counteract this, enjoy it in small portions (like a tablespoon) and pair it with fiber-rich vegetables or whole-grain crackers to balance the meal and slow down fat absorption.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in essential vitamins like B12, A, and folate
- Contains iron and other minerals in a highly bioavailable form
- Provides a concentrated source of healthy fats for energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Liver paste was historically a staple in many European households as a way to preserve and utilize organ meats, and it was often served to children as a nutritious food due to its high iron and vitamin content.
Full nutrition (USDA data · scales with serving)
| Water | 65.6 g |
| Energy | 201 kcal |
| Protein | 13.4 g |
| Total lipid (fat) | 13.1 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 9.2 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 95.0 mg |
| Sodium, Na | 386 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 46.1 ug |
| Vitamin C, total ascorbic acid | 10.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 1.4 mg |
| Niacin | 7.5 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 321 ug |
| Folic acid | 0.00 ug |
| Folate, food | 321 ug |
| Folate, DFE | 321 ug |
| Choline, total | 229 mg |
| Vitamin B-12 | 8.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 217 ug |
| Retinol | 217 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.98 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 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 | 0.09 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.62 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 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 | 391 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
Is liver paste or pâté the same as liverwurst?
Liver paste and pâté are often used interchangeably, but liverwurst is a specific type of German liver sausage that is typically coarser and more seasoned. Pâté is generally smoother and more refined.
Can I make liver paste at home?
Yes, you can make liver paste at home by cooking liver (chicken, pork, or beef) and then blending it with butter, cream, and seasonings. It's a simple process that allows you to control the ingredients and texture.
Is liver paste high in cholesterol?
Liver paste is high in cholesterol because liver is a cholesterol-rich food. However, dietary cholesterol has less impact on blood cholesterol for most people than saturated and trans fats, so moderation is key.
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 2.01 kcal/g · 27% calories from protein · 0.0 g fiber · 0.0 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: 4.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.