Pork liver
100 g raw
134 kcal
Boiled, 100 g
179 kcal
Roasted, 100 g
191 kcal
Protein, fat and carbs per 100 g
- Protein
- 21.4 g
- Fat
- 3.7 g
- Carbs
- 2.5 g
- Fiber
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 134 kcal | 21.4 g | 3.7 g | 2.5 g |
| Boiled | 75% | 179 kcal | 28.5 g | 4.9 g | 3.3 g |
| Steamed | 80% | 168 kcal | 26.8 g | 4.6 g | 3.1 g |
| Roasted | 70% | 191 kcal | 30.6 g | 5.2 g | 3.5 g |
| Fried | 75% | 179 kcal | 28.5 g | 4.9 g | 3.3 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 6,500 mcg | 929% |
| Vitamin C | 25.3 mg | 34% |
| Vitamin B1 (thiamine) | 0.28 mg | 25% |
| Vitamin B2 (riboflavin) | 3 mg | 273% |
| Vitamin B3 (niacin) | 15.3 mg | 109% |
| Vitamin B6 (pyridoxine) | 0.69 mg | 53% |
| Vitamin B9 (folate) | 212 mcg | 53% |
| Vitamin B12 (cobalamin) | 26 mcg | 1,083% |
| Calcium | 9 mg | 1% |
| Iron | 23.3 mg | 129% |
| Magnesium | 18 mg | 6% |
| Phosphorus | 288 mg | 41% |
| Potassium | 273 mg | 11% |
| Sodium | 87 mg | 4% |
| Zinc | 5.8 mg | 72% |
| Selenium | 52.7 mcg | 96% |
| Copper | 0.68 mg | 76% |
| Manganese | 0.34 mg | 19% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Pork, fresh, variety meats and by-products, liver, raw”.