Liver Calories Nutrition

Written by Sky Taylor, Diet Bites

Liver, a Healthy Food for the Daily Diet?

Liver in the Diet - Healthy or Not?

Beef Liver is an unbeatable nutrition source for Vitamins A, B-12 and riboflavin and is rich in zinc and iron.

However, it should only be enjoyed in moderation.

Because the Liver is the Body's Filter, Unhealthy Elements Become Trapped

Unfortunately, liver acts as a filter and collects hormones, chemicals and medicines that are fed to the animal throughout its life.

Liver, Cholesterol & Gout Concerns

If you have been advised by your doctor to lower your cholesterol through diet, you should avoid liver as it is a major storehouse for cholesterol.  

In addition, individuals who suffer from gout should avoid liver due to the high amount of purines which can trigger an attack of gout. 

Nutrition Facts for Liver

Liver - Nutrition & Health Facts - Calories in Liver, Protein Grams, Cholesterol in Liver

Beef Liver

135 calories for 3 ounces, braised with 4.2 grams of fat, 331 milligrams of cholesterol, 0 dietary fiber, 60 mg of sodium, 20.7 grams of protein

Lamb's Liver

187 calories for 3 ounces, braised with 7.5 grams of fat, 426 milligrams of cholesterol, 0 dietary fiber, 48 mg of sodium, 26 grams of protein

Pork Liver

140 calories for 3 ounces, braised with 3.7 grams of fat, 302 milligrams of cholesterol, 0 dietary fiber, 42 mg of sodium, 22.1 grams of protein

Chicken Liver

133 calories for 3 ounces, simmered with 4.6 grams of fat, 536 milligrams of cholesterol, 0 dietary fiber, 43 mg of sodium, 20.7 grams of protein

Nutrition Facts for Goose Liver

Nutrition Elements

Units

100 g

1 liver weighing 94 grams

1 pound, raw
Energy kcal 133 125 15
Protein g 16.37 15.39 1.80
Total lipid (fat) g 4.28 4.02 0.47
Carbohydrates g 6.32 5.94 0.70
Fiber, total dietary g 0.0 0.0 0.0
Minerals
Calcium, Ca mg 43 40 5
Iron, Fe mg 30.53 28.70 3.36
Magnesium, Mg mg 24 23 3
Phosphorus, P mg 261 245 29
Potassium, K mg 230 216 25
Sodium, Na mg 140 132 15
Zinc, Zn mg 3.07 2.89 0.34
Vitamins
Vitamin C mg 4.5 4.2 0.5
Thiamin mg 0.562 0.528 0.062
Riboflavin mg 0.892 0.838 0.098
Niacin mg 6.500 6.110 0.715
Vitamin B-6 mg 0.760 0.714 0.084
Folate, DFE µg 738 694 81
Vitamin B-12 µg 54.00 50.76 5.94
Vitamin A, RAE µg 9309 8750 1024
Vitamin A, IU IU 30998 29138 3410
Lipids
Saturated g 1.590 1.495 0.175
Monounsaturated g 0.810 0.761 0.089
Polyunsaturated g 0.260 0.244 0.029
Cholesterol mg 515 484 57

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