Pork, fresh, variety meats and by-products, liver, raw
FDC 167862oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 98 · +61 vs Pork medianRaw pork liver scores 98 of 100, an Elite result and the top ranked item of 60 in the Pork category, well above the category's median score of 37, with vitamin A at an exceptional 722% DV, iron at 129% DV, protein at 43% DV, and vitamin C at 28% DV per 100 grams.
It is cooked before eating, typically sliced and pan fried or used in pate and liver and onions preparations, and at 21.4 grams of protein per 100 grams it is a dense source of both protein and micronutrients. It is notable in cholesterol at 301 milligrams per 100 grams, a figure worth weighing against how often liver appears in a rotation of protein sources.
See how this score is calculated, build a plate around pork, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | 7% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 301 mg | 100% |
| Sodium | 87 mg | 4% |
| Carbohydrate | 2.5 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 21 g | 43% |
| Potassium | 273 mg | 6% |
| Calcium | 9 mg | 1% |
| Iron | 23 mg | 129% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 25 mg | 28% |
| Vitamin A | 6500 µg | 722% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | 2% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.33 g | 2% |
| Cholesterol | 84 mg | 28% |
| Sodium | 24 mg | 1% |
| Carbohydrate | 0.69 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 6 g | 12% |
| Potassium | 76 mg | 2% |
| Calcium | 2.5 mg | 0% |
| Iron | 6.5 mg | 36% |
| Magnesium | 5 mg | 1% |
| Vitamin C | 7.1 mg | 8% |
| Vitamin A | 1820 µg | 202% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167862Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the pork median
Original analysis by NutriVerdict
In the kitchen and how to use it
Pork liver has a dense, smooth texture and a strong, mineral-forward flavor typical of organ meats, and it is most often sliced and pan-fried with onions, ground into pate or liverwurst, or braised slowly to soften its texture and mellow its flavor. Because it cooks quickly and can turn grainy if overdone, it is usually cooked over moderate heat just until it loses its pink color inside, and it is traditionally paired with strong flavors like onions, bacon, vinegar, or mustard that balance its intensity.
Fresh pork liver should be firm, deep reddish-brown, and free of any off odor, and it should be used within a day or two of purchase or kept frozen until ready to cook, since organ meats spoil faster than muscle cuts. At 134 calories and 21.4 g of protein per 100 g, it is a dense protein source relative to its calories, and it stands out for iron at 129% DV per 100 g, well above most cuts of muscle meat. A 1 ounce (28 g) serving fits easily into a pate or a small side dish rather than a full plate, given how concentrated its flavor is.
Frequently asked questions about pork, fresh
Is pork liver high in iron?
Yes, pork liver provides 129% DV of iron per 100 g, notably higher than typical muscle cuts of pork.
How should pork liver be cooked?
It is usually sliced and pan-fried with onions or braised slowly, cooked just until no longer pink inside so it does not turn grainy.
How many calories are in pork liver?
Raw pork liver has about 134 calories per 100 g, with 21.4 g of protein in that same amount.