Nutritious Pork Liver: Benefits, Nutritional Breakdown & Cooking Tips
Pork Fresh Meat By-Products (Liver, Raw) – Nutritional Information
Pork liver is a rich and nutrient-dense food that serves as an excellent source of protein, essential vitamins, and minerals. Often used in a variety of traditional and modern recipes, raw pork liver is not only flavorful but also packed with nutrients, making it an invaluable addition to a well-rounded diet. Whether cooked in pâtés, spreads, or hearty stews, pork liver offers a unique combination of taste and nutritional benefits.
Nutritional Breakdown (Per 100g of Pork Fresh Meat By-Products, Raw Liver)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Energy | 134 kcal | 7% |
| Protein | 21.39 g | 43% |
| Fat | 3.65 g | 6% |
| Saturated Fat | 1.17 g | 6% |
| Carbohydrates | 2.47 g | 1% |
| Fiber | 0.0 g | 0% |
| Sugar | 0.0 g | 0% |
| Calcium | 9.0 mg | 1% |
| Iron | 23.3 mg | 130% |
| Magnesium | 18 mg | 5% |
| Phosphorus | 288.0 mg | 41% |
| Potassium | 273.0 mg | 8% |
| Sodium | 87.0 mg | 4% |
| Zinc | 5.76 mg | 52% |
| Copper | 0.677 mcg | 34% |
| Manganese | 0.344 mg | 17% |
| Selenium | 52.7 mcg | 96% |
| Vitamin C | 25.3 mg | 42% |
| Thiamin (B1) | 0.283 mg | 24% |
| Riboflavin (B2) | 3.005 mg | 178% |
| Niacin (B3) | 15.301 mg | 96% |
| Vitamin B6 | 0.69 mg | 35% |
| Folate (B9) | 212.0 mcg | 53% |
| Vitamin B12 | 26.0 mcg | 1083% |
| Vitamin A | 6502.0 mcg | 722% |
| Vitamin E | 0 mg | 0% |
| Vitamin D2 | 0.0 mcg | 0% |
Allergen Information
Pork liver is a meat product and does not contain common allergens such as dairy, gluten, nuts, or soy. However, it is crucial to be aware of potential cross-contamination during processing, especially in facilities that handle multiple allergens. Always check for specific allergen information if purchasing pre-packaged liver from commercial sources.
Dietary Preferences
Pork liver is a versatile ingredient that fits various dietary preferences, including:
- High-protein diets: With 21.39g of protein per 100g serving, pork liver is an excellent option for individuals seeking to boost their protein intake.
- Low-carb diets: At just 2.47g of carbohydrates per 100g, it is suitable for low-carb and ketogenic diets.
- Iron-rich diets: Pork liver is particularly beneficial for individuals needing to increase their iron intake, with 23.3mg per serving, making it a natural source of heme iron, which is more easily absorbed by the body.
- Vitamin-rich diets: With a remarkable array of vitamins, especially B12, A, and B6, pork liver is an excellent addition to those looking to boost their intake of essential micronutrients.
Nutritional Insights and Cooking Advice
Pork liver is a powerhouse of vitamins and minerals, especially Vitamin A, which is essential for vision and skin health, and Vitamin B12, vital for energy production and red blood cell formation. Its high iron content makes it particularly beneficial for individuals with anemia or those at risk of iron deficiency. Furthermore, pork liver provides a good dose of zinc and selenium, which play a role in immune function and antioxidant protection.
When preparing pork liver, it’s important to cook it thoroughly to reduce any potential risks from bacteria or parasites. The liver should be cooked to an internal temperature of 160°F (71°C) to ensure it is safe to eat. It can be pan-fried, sautéed, or added to stews, and paired with complementary ingredients such as onions, garlic, and herbs. Many cooks recommend soaking the liver in milk for a few hours before cooking to reduce its strong flavor and tenderize the meat.
For those watching their sodium intake, it’s essential to keep in mind that liver naturally contains sodium, although at a relatively low level compared to other processed meats. Always consider the addition of salt and seasoning when preparing liver-based dishes.
Conclusion
Pork liver is a nutrient-dense, versatile ingredient that offers a wide range of health benefits. Rich in protein, vitamins, and minerals, it can be easily incorporated into various recipes to enhance the nutritional value of meals. Whether you’re making a classic liver pâté or adding it to a hearty stew, pork liver is a great way to boost your intake of essential nutrients while enjoying a flavorful meal.
For those who want to take full advantage of its nutritional benefits, consider including pork liver regularly in your cooking repertoire, especially if you’re looking to enrich your diet with high-quality protein, iron, and vitamins.
