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Liver nutrition: calories, carbs, GI, protein, fiber, fats

Pork, fresh, variety meats and by-products, liver, cooked, braised
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Liver

Liver
Glycemic index ⓘ Liver can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Calories ⓘ Calories per 100-gram serving 165
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3.76 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 3 oz (85 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 18 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 4% Iron ⓘHigher in Iron content than 96% of foods
TOP 6% Cholesterol ⓘHigher in Cholesterol content than 94% of foods
TOP 8% Vitamin B2 ⓘHigher in Vitamin B2 content than 92% of foods
TOP 9% Vitamin A ⓘHigher in Vitamin A content than 91% of foods
TOP 11% Protein ⓘHigher in Protein content than 89% of foods

Liver calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 165
Calories in 3 oz 140 85 g

Liver Glycemic index (GI)

Liver can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 673% 10% 104% 14% 7% 184% 212% 40% 369% 0%
Calcium: 10 mg of 1,000 mg 1%
Iron: 17.92 mg of 8 mg 224%
Magnesium: 14 mg of 420 mg 3%
Phosphorus: 241 mg of 700 mg 34%
Potassium: 150 mg of 3,400 mg 4%
Sodium: 49 mg of 2,300 mg 2%
Zinc: 6.72 mg of 11 mg 61%
Copper: 0.634 mg of 1 mg 70%
Manganese: 0.3 mg of 2 mg 13%
Selenium: 67.5 µg of 55 µg 123%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Iron
17.92 mg
TOP 4%
Zinc
6.72 mg
TOP 13%
Copper
0.634 mg
TOP 19%
Selenium
67.5 µg
TOP 20%
Phosphorus
241 mg
TOP 24%
Manganese
0.3 mg
TOP 45%
Potassium
150 mg
TOP 70%
Sodium
49 mg
TOP 72%
Magnesium
14 mg
TOP 75%
Calcium
10 mg
TOP 76%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A: 17997 IU of 5,000 IU 360%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 23.6 mg of 90 mg 26%
Vitamin B1: 0.258 mg of 1 mg 22%
Vitamin B2: 2.196 mg of 1 mg 169%
Vitamin B3: 8.435 mg of 16 mg 53%
Vitamin B5: 4.774 mg of 5 mg 95%
Vitamin B6: 0.57 mg of 1 mg 44%
Folate: 163 µg of 400 µg 41%
Vitamin B12: 18.67 µg of 2 µg 778%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
2.196 mg
TOP 8%
Vitamin A
17997 IU
TOP 9%
Vitamin B12
18.67 µg
TOP 14%
Vitamin B3
8.435 mg
TOP 15%
Vitamin C
23.6 mg
TOP 18%
Folate
163 µg
TOP 20%
Vitamin B6
0.57 mg
TOP 21%
Vitamin B5
4.774 mg
TOP 26%
Vitamin B1
0.258 mg
TOP 30%

Macronutrients chart

26% 5% 4% 63% 2%
Protein:
Daily Value: 52%
26.02 g of 50 g
52%
Fats:
Daily Value: 7%
4.4 g of 65 g
7%
Carbs:
Daily Value: 1%
3.76 g of 300 g
1%
Water:
Daily Value: 3%
64.32 g of 2,000 g
3%
Other:
1.5 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 393% 317% 283% 255% 287% 185% 219% 265% 304%
Tryptophan: 366 mg of 280 mg 131%
Threonine: 1107 mg of 1,050 mg 105%
Isoleucine: 1320 mg of 1,400 mg 94%
Leucine: 2319 mg of 2,730 mg 85%
Lysine: 2007 mg of 2,100 mg 96%
Methionine: 645 mg of 1,050 mg 61%
Phenylalanine: 1274 mg of 1,750 mg 73%
Valine: 1607 mg of 1,820 mg 88%
Histidine: 708 mg of 700 mg 101%

Fat type information

46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g

All nutrients for Liver per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 165kcal 8% 56% 3.5 times more than OrangeOrange
Protein 26.02g 62% 11% 9.2 times more than BroccoliBroccoli
Fats 4.4g 7% 54% 7.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 23.6mg 26% 18% 2.2 times less than LemonLemon
Net carbs 3.76g N/A 60% 14.4 times less than ChocolateChocolate
Carbs 3.76g 1% 63% 7.5 times less than RiceRice
Cholesterol 355mg 118% 6% 1.1 times less than EggEgg
Iron 17.92mg 224% 4% 6.9 times more than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 150mg 4% 70% Equal to CucumberCucumber
Magnesium 14mg 3% 75% 10 times less than AlmondAlmond
Fiber 0g 0% 100% N/AOrange
Copper 0.63mg 70% 19% 4.5 times more than ShiitakeShiitake
Zinc 6.72mg 61% 13% 1.1 times more than BeefBeef
Phosphorus 241mg 34% 24% 1.3 times more than Chicken meatChicken meat
Sodium 49mg 2% 72% 10 times less than White BreadWhite Bread
Vitamin A 17997IU 360% 9% 1.1 times more than CarrotCarrot
Vitamin A RAE 5405µg 601% 18%
Selenium 67.5µg 123% 20%
Manganese 0.3mg 13% 45%
Vitamin B1 0.26mg 22% 30% Equal to Pea rawPea raw
Vitamin B2 2.2mg 169% 8% 16.9 times more than AvocadoAvocado
Vitamin B3 8.44mg 53% 15% 1.1 times less than Turkey meatTurkey meat
Vitamin B5 4.77mg 95% 26% 4.2 times more than Sunflower seedSunflower seed
Vitamin B6 0.57mg 44% 21% 4.8 times more than OatOat
Vitamin B12 18.67µg 778% 14% 26.7 times more than PorkPork
Folate 163µg 41% 20% 2.7 times more than Brussels sproutBrussels sprout
Saturated Fat 1.41g 7% 54% 4.2 times less than BeefBeef
Monounsaturated Fat 0.63g N/A 69% 15.6 times less than AvocadoAvocado
Polyunsaturated fat 1.05g N/A 44% 44.9 times less than WalnutWalnut
Tryptophan 0.37mg 0% 44% 1.2 times more than Chicken meatChicken meat
Threonine 1.11mg 0% 52% 1.5 times more than BeefBeef
Isoleucine 1.32mg 0% 48% 1.4 times more than Salmon rawSalmon raw
Leucine 2.32mg 0% 47% Equal to Tuna BluefinTuna Bluefin
Lysine 2.01mg 0% 56% 4.4 times more than TofuTofu
Methionine 0.65mg 0% 55% 6.7 times more than QuinoaQuinoa
Phenylalanine 1.27mg 0% 44% 1.9 times more than EggEgg
Valine 1.61mg 0% 44% 1.3 times less than Soybean rawSoybean raw
Histidine 0.71mg 0% 58% 1.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0.03g N/A 38% 48.7 times less than SalmonSalmon
Omega-3 - DPA 0.04g N/A 35% 4.3 times less than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 165
% Daily Value*
6%
Total Fat 4g
5%
Saturated Fat 1g
Trans Fat g
118%
Cholesterol 355mg
2%
Sodium 49mg
1%
Total Carbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 26g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 18mg 225%

Potassium 150mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Liver nutrition infographic

Liver nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.