Veal, variety meats and by-products, liver, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Veal liver is a nutrient-dense organ meat with a deep, mineral-rich flavor and a smooth, velvety texture when cooked properly. It boasts an exceptionally high protein content and is a powerhouse of essential vitamins and minerals, particularly B12 and iron, far exceeding many muscle meats.
Calorie split: 59% protein · 9% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory depth of flavor and tender, almost creamy texture when seared quickly and not overcooked. It's a prized ingredient in classic cuisine, offering a luxurious and nutrient-packed meal.
⚠️ Watch-outs & how to enjoy it better
Its strong, distinct flavor can be off-putting to some, and its high vitamin A content means it should be consumed in moderation, especially by pregnant women. To balance its richness, pair it with acidic components like lemon juice or vinegar-based sauces, and serve with fiber-rich vegetables or whole grains.
Key benefits
- Exceptionally rich in vitamin B12 for nerve function and red blood cell formation.
- One of the best dietary sources of highly bioavailable heme iron.
- Provides a significant amount of high-quality protein per calorie.
- Contains substantial amounts of vitamin A, important for vision and immune health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single 100g serving of veal liver provides over 3,000% of the daily recommended value for vitamin B12, making it one of the most concentrated food sources of this essential nutrient on the planet.
Full nutrition (USDA data · scales with serving)
| Water | 70.9 g |
| Energy | 140 kcal |
| Energy | 586 kj |
| Protein | 19.9 g |
| Total lipid (fat) | 4.8 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 6.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 379 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 12.0 mg |
| Copper, Cu | 11.9 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 22.7 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 2.4 mg |
| Niacin | 10.6 mg |
| Pantothenic acid | 6.1 mg |
| Vitamin B-6 | 0.96 mg |
| Folate, total | 125 ug |
| Folic acid | 0.00 ug |
| Folate, food | 125 ug |
| Folate, DFE | 125 ug |
| Choline, total | 310 mg |
| Betaine | 7.6 mg |
| Vitamin B-12 | 59.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11707 ug |
| Retinol | 11705 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 13.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Vitamin A, IU | 39056 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 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) | 0.90 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 1.6 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 | 0.64 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.82 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.97 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.86 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.52 g |
| PUFA 18:2 n-6 c,c | 0.52 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 | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.27 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 | 0.21 g |
| Cholesterol | 334 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.87 g |
| Isoleucine | 0.97 g |
| Leucine | 1.9 g |
| Lysine | 1.6 g |
| Methionine | 0.56 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.79 g |
| Valine | 1.3 g |
| Arginine | 1.4 g |
| Histidine | 0.63 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.7 g |
| Glycine | 1.7 g |
| Proline | 1.2 g |
| Serine | 0.98 g |
| Hydroxyproline | 0.10 g |
FAQ
How do I cook veal liver to avoid a tough, rubbery texture?
The key is high heat and very short cooking time. Pat the liver dry, season, and sear in a very hot, oiled pan for just 1-2 minutes per side until browned but still slightly pink in the center. Overcooking is the primary cause of toughness.
Is veal liver safe to eat during pregnancy?
While nutritious, veal liver is extremely high in preformed vitamin A (retinol). Health authorities often advise pregnant women to limit or avoid liver due to the risk of excessive vitamin A intake, which can be harmful to a developing fetus. Consult a healthcare provider for personalized advice.
What's the best way to reduce the strong 'livery' taste?
Soaking the sliced liver in milk or buttermilk for 1-2 hours before cooking can help mellow its strong flavor. Pairing it with bold accompaniments like caramelized onions, bacon, or a sharp, acidic sauce also balances the taste effectively.
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 1.40 kcal/g · 57% 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.