Liverwurst spread
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Liverwurst is a rich, creamy spreadable sausage made from ground liver (typically pork or calf) blended with fat, salt, and spices like marjoram, allspice, and black pepper. Its texture is smooth and velvety, often with a slightly coarse, pâté-like consistency. Nutritionally, it's a dense source of high-quality protein and healthy fats, but it's also notably high in cholesterol and sodium.
Calorie split: 16% protein · 8% carbs · 76% fat
↓ Full nutrition💚 Why it's loved
People love liverwurst for its deeply savory, umami-rich flavor and luxuriously smooth, spreadable texture that melts on the tongue. It's a beloved staple in German and Eastern European delis, valued for its versatility as a quick, protein-packed snack or appetizer.
⚠️ Watch-outs & how to enjoy it better
Due to its high sodium and cholesterol content, it should be consumed in moderation, especially by those with hypertension or heart health concerns. The strong, mineral-rich taste of liver can also be off-putting to some. To enjoy it wisely, practice strict portion control (a thin layer is enough), pair it with potassium-rich foods like fresh cucumber or tomato slices to help balance sodium, and choose whole-grain bread or crackers to add fiber.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heme iron, which is highly absorbable and supports red blood cell health.
- Provides significant amounts of vitamin B12, essential for nerve function.
- Contains choline, important for brain health and liver function.
- Offers a concentrated source of energy from its healthy fat content.
🌍 Where it's eaten
💡 Did you know?
The German word 'Leberwurst' literally translates to 'liver sausage,' and its recipe dates back to at least the 14th century, making it one of the oldest known processed meat products still widely consumed today.
Full nutrition (USDA data · scales with serving)
| Water | 53.5 g |
| Energy | 305 kcal |
| Energy | 1277 kj |
| Protein | 12.4 g |
| Total lipid (fat) | 25.4 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 5.9 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 8.8 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 700 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.24 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 58.0 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 1.0 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 3.0 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Vitamin B-12 | 13.5 ug |
| Vitamin A, RAE | 4091 ug |
| Retinol | 4091 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 13636 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 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 | 9.9 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 | 0.40 g |
| SFA 16:0 | 6.4 g |
| SFA 18:0 | 3.1 g |
| Fatty acids, total monounsaturated | 12.3 g |
| MUFA 16:1 | 0.99 g |
| MUFA 18:1 | 11.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 118 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.67 g |
| Isoleucine | 0.65 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.28 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.62 g |
| Tyrosine | 0.36 g |
| Valine | 0.86 g |
| Arginine | 0.81 g |
| Histidine | 0.45 g |
| Alanine | 0.83 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.2 g |
| Glycine | 1.1 g |
| Proline | 0.85 g |
| Serine | 0.69 g |
FAQ
What is the difference between liverwurst and liver pâté?
Liverwurst is a type of sausage, typically coarser and often encased, while liver pâté is a smoother, more refined spread that may include other meats and is usually served without a casing. Both are liver-based.
Is liverwurst a healthy food?
It can be part of a healthy diet in moderation due to its high protein, iron, and B12 content. However, its high sodium, cholesterol, and fat levels mean it's best enjoyed as an occasional treat rather than a daily staple.
How should I store opened liverwurst?
Once opened, keep it tightly wrapped or in an airtight container in the refrigerator. It should be consumed within 3 to 5 days for best quality and safety.
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 3.05 kcal/g · 16% calories from protein · 2.5 g fiber · 1.6 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: 4.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.