Pork, fresh, variety meats and by-products, liver, raw
Whole food · Pork Products
Photo: Wikipedia
Pork liver is a deep reddish-brown organ meat with a fine, smooth texture when sliced thin and a rich, slightly mineral, and earthy flavor. It is a nutritional powerhouse, packing an extraordinary amount of vitamin B12 (over 1,600% of the daily value per 100g) and being an excellent source of iron, vitamin A, and high-quality protein.
Calorie split: 67% protein · 8% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its intensely savory, umami-rich flavor and velvety texture when cooked properly. It's a cornerstone of many traditional cuisines, valued as an affordable and incredibly nutrient-dense food.
⚠️ Watch-outs & how to enjoy it better
Its strong, mineral taste and specific texture are not for everyone. Those with gout should be cautious due to its high purine content, which can trigger flare-ups. To counteract the strong flavor, marinate briefly in acid (like lemon juice or vinegar) and cook quickly with aromatics like onions and garlic. Always source from a reputable supplier to ensure freshness and quality.
Key benefits
- Exceptional source of vitamin B12 for nerve and blood cell health.
- Very high in heme iron, which is easily absorbed by the body.
- Rich in vitamin A, supporting vision and immune function.
- Provides high-quality complete protein.
- Contains significant amounts of folate and riboflavin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork liver is one of the most concentrated natural food sources of vitamin A; a single 100g serving provides over 6,000% of the recommended daily intake, which is why it was historically used to treat night blindness.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 134 kcal |
| Energy | 561 kj |
| Protein | 21.4 g |
| Total lipid (fat) | 3.6 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 2.5 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 23.3 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 288 mg |
| Potassium, K | 273 mg |
| Sodium, Na | 87.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.68 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 52.7 ug |
| Vitamin C, total ascorbic acid | 25.3 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 3.0 mg |
| Niacin | 15.3 mg |
| Pantothenic acid | 6.7 mg |
| Vitamin B-6 | 0.69 mg |
| Folate, total | 212 ug |
| Folic acid | 0.00 ug |
| Folate, food | 212 ug |
| Folate, DFE | 212 ug |
| Vitamin B-12 | 26.0 ug |
| Vitamin A, RAE | 6502 ug |
| Retinol | 6502 ug |
| Vitamin A, IU | 21650 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.44 g |
| SFA 18:0 | 0.70 g |
| Fatty acids, total monounsaturated | 0.52 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.46 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.87 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.44 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 301 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 0.91 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 1.6 g |
| Methionine | 0.53 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.73 g |
| Valine | 1.3 g |
| Arginine | 1.3 g |
| Histidine | 0.58 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
How do I cook pork liver so it's not tough or grainy?
The key is high heat and short cooking time. Slice it thin (about 1/4 inch), pat it very dry, and sear it in a very hot pan for just 1-2 minutes per side until it's still slightly pink in the center. Overcooking is the main cause of toughness.
Is pork liver safe to eat during pregnancy?
While nutrient-dense, pork liver is extremely high in preformed vitamin A (retinol). Excessive intake during pregnancy can be harmful to the developing fetus. It's best to consult a healthcare provider and consume it only occasionally in small portions.
What does pork liver taste like compared to beef liver?
Pork liver generally has a milder, less intense flavor and a finer, more tender texture than beef liver, which can be stronger and slightly more bitter. Many people find pork liver a more approachable introduction to organ meats.
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 1.34 kcal/g · 64% 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: 0.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.