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Fresh Pork Liver
Meats
Nutri-ScoreA

Fresh Pork Liver

Sus scrofa domesticus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fresh Pork Liver provides 175 kcal, 25g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Fresh pork liver is a nutrient-dense organ meat, rich in essential vitamins and minerals, particularly vitamin A and iron, making it an excellent addition to a balanced diet.

Also known as:
Pork OffalLiverwurst
Scientific NameSus scrofa domesticus
Region of OriginDomesticated in various regions worldwide, with significant production in the USA, China, and Europe.
Popular Comparisons:
Fresh Pork LiverFresh Pork LiverVSAbaloneAbaloneFresh Pork LiverFresh Pork LiverVSAlligator TailAlligator TailFresh Pork LiverFresh Pork LiverVSAlligator Tail MeatAlligator Tail MeatFresh Pork LiverFresh Pork LiverVSFried Alligator Tail MeatFried Alligator Tail MeatFresh Pork LiverFresh Pork LiverVSAlpaca Loin SteakAlpaca Loin SteakFresh Pork LiverFresh Pork LiverVSSpicy Andouille SausageSpicy Andouille SausageFresh Pork LiverFresh Pork LiverVSAntelope Loin SteakAntelope Loin SteakFresh Pork LiverFresh Pork LiverVSBaconBaconFresh Pork LiverFresh Pork LiverVSApplewood Smoked BaconApplewood Smoked BaconFresh Pork LiverFresh Pork LiverVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories175 kcal
Water
70%
Fiber0g
Total30.0g
Protein
25g(83%)
Fats
5g(17%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A15000 IU (300%)
Vitamin B1270.7 µg (1178%)
Folate290 µg (73%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron18 mg (100%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in vitamin A, which supports vision, immune function, and skin health.
✓Rich source of vitamin B12, crucial for red blood cell formation and neurological function.
✓Contains significant amounts of iron, which is vital for oxygen transport in the blood.
✓Provides a variety of other nutrients, including folate and zinc, contributing to overall health.

Possible Risks & Side Effects

!Excessive consumption may lead to vitamin A toxicity, especially in pregnant women.
!Individuals with certain health conditions, such as gout, should limit intake due to high purine content.

How to Prepare & Consume

Best enjoyed cooked to a medium doneness to retain moisture and flavor; can be sautéed, grilled, or made into pâté.

Smart Selection & Storage

How to Select

Choose fresh pork liver that is deep red in color, firm to the touch, and free from any off odors.

How to Store

Store in the refrigerator and use within 1-2 days; for longer storage, freeze immediately.

Myths vs Realities

MythEating liver will give you too much vitamin A.
RealityWhile liver is high in vitamin A, moderate consumption is safe for most people.
MythPork liver is unhealthy due to high cholesterol.
RealityCholesterol in food has less impact on blood cholesterol levels than previously thought; moderation is key.
MythAll organ meats are the same nutritionally.
RealityDifferent organ meats have varying nutrient profiles; liver is particularly rich in vitamins and minerals.

Healthy Recipes

Savory Pork Liver Pâté with Herbs

This rich and creamy pâté is made with fresh pork liver and infused with aromatic herbs, perfect for spreading on whole-grain crackers.

Ingredients
  • 500g fresh pork liver
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh thyme, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, add onion and garlic, and sauté until translucent.
  2. 2. Add the pork liver, thyme, salt, and pepper; cook until the liver is browned and cooked through.
  3. 3. Blend the mixture until smooth, then fold in parsley and refrigerate before serving.

Spicy Pork Liver Stir-Fry with Vegetables

A quick and nutritious stir-fry featuring tender pork liver and colorful vegetables, seasoned with a spicy sauce.

Ingredients
  • 300g fresh pork liver, sliced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a wok over high heat, add ginger and stir-fry for 30 seconds.
  2. 2. Add pork liver slices and cook until browned, then add bell pepper and broccoli.
  3. 3. Stir in soy sauce and sriracha, cooking until vegetables are tender-crisp.

Pork Liver and Quinoa Salad

A nutritious salad combining protein-packed quinoa with sautéed pork liver and fresh greens, drizzled with a zesty lemon dressing.

Ingredients
  • 200g fresh pork liver, diced
  • 1 cup cooked quinoa
  • 2 cups mixed greens
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Sauté diced pork liver in olive oil until cooked through, then season with salt and pepper.
  2. 2. In a large bowl, combine quinoa, mixed greens, cherry tomatoes, and cooked liver.
  3. 3. Drizzle with lemon juice and toss gently to combine.

Herbed Pork Liver Tacos

Delicious tacos filled with seasoned pork liver and topped with fresh avocado and cilantro for a healthy twist.

Ingredients
  • 300g fresh pork liver, sliced
  • 4 small corn tortillas
  • 1 avocado, sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Season pork liver with salt and pepper, then grill or pan-fry until cooked through.
  2. 2. Warm corn tortillas in a skillet, then fill each with pork liver, avocado slices, and cilantro.
  3. 3. Drizzle with lime juice before serving.

Pork Liver and Spinach Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of pork liver, spinach, and brown rice, baked to perfection.

Ingredients
  • 4 bell peppers, halved
  • 300g fresh pork liver, chopped
  • 1 cup cooked brown rice
  • 2 cups fresh spinach
  • 1 onion, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. Sauté onion in olive oil until soft, then add pork liver and spinach, cooking until liver is browned.
  3. 3. Mix in cooked brown rice, season with salt and pepper, then stuff the mixture into halved bell peppers and bake for 25 minutes.

Pork Liver and Sweet Potato Hash

A hearty breakfast hash featuring crispy sweet potatoes and flavorful pork liver, perfect for starting your day right.

Ingredients
  • 300g fresh pork liver, diced
  • 2 medium sweet potatoes, cubed
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet, add sweet potatoes, and cook until tender and crispy.
  2. 2. Add onion and pork liver, seasoning with paprika, salt, and pepper; cook until liver is browned.
  3. 3. Serve hot, garnished with fresh herbs if desired.

Pork Liver and Mushroom Risotto

Creamy risotto made with arborio rice, fresh pork liver, and earthy mushrooms, offering a comforting yet healthy meal.

Ingredients
  • 300g fresh pork liver, diced
  • 1 cup arborio rice
  • 4 cups low-sodium chicken broth
  • 1 cup mushrooms, sliced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until translucent, then add mushrooms and cook until soft.
  2. 2. Stir in arborio rice, then gradually add chicken broth, stirring until absorbed.
  3. 3. In a separate pan, cook pork liver until browned, then mix into the risotto before serving.

Pork Liver and Cabbage Stir-Fry

A simple yet flavorful stir-fry featuring tender pork liver and crisp cabbage, seasoned with ginger and garlic.

Ingredients
  • 300g fresh pork liver, sliced
  • 4 cups green cabbage, shredded
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. Heat sesame oil in a wok, add garlic and ginger, and stir-fry for 30 seconds.
  2. 2. Add pork liver and cook until browned, then stir in cabbage and soy sauce.
  3. 3. Cook until cabbage is tender, then serve hot.

Pork Liver and Lentil Soup

A nutritious and hearty soup made with tender pork liver, lentils, and fresh vegetables, perfect for a cozy meal.

Ingredients
  • 300g fresh pork liver, diced
  • 1 cup lentils, rinsed
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrot, and celery until soft.
  2. 2. Add lentils, pork liver, and vegetable broth; bring to a boil and simmer until lentils are tender.
  3. 3. Season with salt and pepper before serving.

Pork Liver and Avocado Toast

A modern twist on avocado toast, topped with sautéed pork liver and a sprinkle of chili flakes for a kick.

Ingredients
  • 200g fresh pork liver, sliced
  • 2 slices whole-grain bread
  • 1 avocado, mashed
  • 1 tablespoon olive oil
  • Chili flakes to taste
  • Salt and pepper to taste
Instructions
  1. 1. Sauté pork liver in olive oil until cooked through, seasoning with salt and pepper.
  2. 2. Toast the whole-grain bread, then spread mashed avocado on top.
  3. 3. Top with sautéed pork liver and a sprinkle of chili flakes before serving.

Frequently Asked Questions (FAQ)

Is pork liver healthy?

Yes, pork liver is highly nutritious, providing essential vitamins and minerals.

How often should I eat pork liver?

It is recommended to consume organ meats like pork liver in moderation, about once a week.

Can I eat pork liver raw?

No, pork liver should always be cooked to reduce the risk of foodborne illness.

What are the best cooking methods for pork liver?

Sautéing, grilling, or making pâté are popular methods that enhance flavor while preserving nutrients.

Is pork liver high in cholesterol?

Yes, pork liver is high in cholesterol, so those with cholesterol concerns should consume it in moderation.

Can I freeze pork liver?

Yes, pork liver can be frozen for up to three months; ensure it's well-wrapped to prevent freezer burn.

What nutrients are most abundant in pork liver?

Pork liver is particularly high in vitamin A, vitamin B12, iron, and folate.

Are there any dietary restrictions for eating pork liver?

Individuals with certain conditions like gout or vitamin A sensitivity should consult a healthcare provider before consuming pork liver.

Related Superfoods
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Comparisons
Fresh Pork Liver vs Abalone Fresh Pork Liver vs Alligator Tail Fresh Pork Liver vs Alligator Tail Meat
Nutrients
Protein in Fresh Pork Liver Calories in Fresh Pork Liver Vitamin-c in Fresh Pork Liver Magnesium in Fresh Pork Liver
Featured Guides
Health Benefits of Fresh Pork Liver Healthy Recipes with Fresh Pork Liver
Rankings
Meats high in vitamin-b12 Meats high in vitamin-a Meats low in carbohidratos Meats low in índice glucémico