Veal, variety meats and by-products, liver, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Braised veal liver is a rich, nutrient-dense organ meat with a uniquely smooth, velvety texture and a deep, slightly mineral flavor that becomes tender and succulent when slow-cooked. It is an exceptional source of high-quality protein and iron, offering a substantial nutritional punch in a compact serving. The braising process transforms it from a potentially tough cut into a melt-in-your-mouth delicacy with a complex, savory profile.
💚 Why it's loved
People love braised veal liver for its deep, savory umami flavor and luxuriously tender texture when cooked properly. It is cherished in many culinary traditions as a hearty, comforting dish that can be both rustic and elegant, often served with simple accompaniments that let its rich taste shine.
⚠️ Watch-outs & how to enjoy it better
The strong, mineral-rich taste and unique texture can be off-putting to those unfamiliar with organ meats, and its high vitamin A content means excessive consumption should be avoided, particularly by pregnant women. To counteract the strong flavor, pair it with acidic components like lemon juice or vinegar, and ensure it is cooked to a proper internal temperature to avoid any risk from undercooked meat.
Key benefits
- Extremely high in bioavailable heme iron, crucial for preventing anemia.
- Packed with vitamin B12, essential for nerve function and red blood cell formation.
- Excellent source of complete protein for muscle maintenance and repair.
- Rich in vitamin A (retinol), supporting vision and immune health.
- Provides significant amounts of copper and selenium, key trace minerals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Veal liver is one of the most concentrated food sources of vitamin A; a single 100g serving can provide over 300% of the recommended daily intake, which is why it was historically used to treat night blindness.
Full nutrition (scales with serving)
| Water | 59.9 g |
| Energy | 192 kcal |
| Energy | 805 kj |
| Protein | 28.4 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 460 mg |
| Potassium, K | 329 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 11.2 mg |
| Copper, Cu | 14.9 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 19.3 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 2.9 mg |
| Niacin | 13.2 mg |
| Pantothenic acid | 6.6 mg |
| Vitamin B-6 | 0.92 mg |
| Folate, total | 331 ug |
| Folic acid | 0.00 ug |
| Folate, food | 331 ug |
| Folate, DFE | 331 ug |
| Choline, total | 399 mg |
| Betaine | 9.8 mg |
| Vitamin B-12 | 84.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21145 ug |
| Retinol | 21140 ug |
| Carotene, beta | 47.0 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Vitamin A, IU | 70564 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 2.0 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 | 0.05 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.74 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:2 n-6 c,c | 0.65 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.33 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 |
| Fatty acids, total trans | 0.30 g |
| Cholesterol | 511 mg |
| Tryptophan | 0.36 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.5 g |
| Lysine | 2.1 g |
| Methionine | 0.74 g |
| Cystine | 0.49 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.0 g |
| Valine | 1.7 g |
| Arginine | 1.8 g |
| Histidine | 0.83 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 3.6 g |
| Glycine | 2.3 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.10 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I cook braised veal liver to make it tender?
Sear it quickly in a hot pan to develop a crust, then braise it slowly in a flavorful liquid (like stock, wine, or tomatoes) at a low temperature until it's fork-tender. Avoid overcooking, which can make it tough and grainy.
Is veal liver safe to eat every day?
Due to its extremely high vitamin A content, it's not recommended to eat large portions daily. Consuming it 1-2 times per week is a safe and nutritious way to enjoy its benefits without risking vitamin A toxicity.
What's the best way to reduce the strong, metallic taste of liver?
Soaking the liver in milk or buttermilk for 30-60 minutes before cooking can mellow the flavor. Cooking it with strong aromatics like onions, garlic, and herbs, and adding an acidic element like lemon juice or vinegar at the end, also helps balance the taste.