Veal Liver (Raw) – Nutritional Breakdown & Benefits
Veal liver, a rich and flavorful organ meat, is an excellent source of essential nutrients and provides a variety of health benefits. Known for its tender texture and nutrient density, veal liver is often used in a variety of traditional dishes and can be a highly nutritious addition to a balanced diet. Below is the detailed nutritional composition of raw veal liver, showcasing its impressive vitamin and mineral content:
Nutritional Information (Per 100g of Raw Veal Liver)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 140 kcal |
| Protein | 19.93 g |
| Fat | 4.85 g |
| Saturated Fat | 1.56 g |
| Carbohydrates | 2.91 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 6.4 mg |
| Magnesium | 20 mg |
| Phosphorus | 379 mg |
| Potassium | 308 mg |
| Sodium | 77.0 mg |
| Zinc | 12.02 mg |
| Copper | 11.865 mcg |
| Manganese | 0.255 mg |
| Selenium | 22.7 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (Vitamin B1) | 0.173 mg |
| Riboflavin (Vitamin B2) | 2.44 mg |
| Niacin (Vitamin B3) | 10.55 mg |
| Vitamin B6 | 0.957 mg |
| Folate (Vitamin B9) | 125.0 mcg |
| Vitamin B12 | 59.85 mcg |
| Vitamin A | 11,707 mcg |
| Vitamin E | 0.37 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Veal Liver:
Veal liver is packed with high-quality protein, offering nearly 20 grams per 100 grams. This makes it an excellent source of complete protein, supporting muscle repair, immune function, and overall health. Additionally, the relatively low fat content, with only 4.85 grams of total fat and 1.56 grams of saturated fat, makes it a heart-healthy option when eaten in moderation.
This nutrient-dense food is particularly high in essential vitamins and minerals, including:
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Vitamin A: Veal liver is an exceptional source of vitamin A, with 11,707 mcg per 100 grams. This vital nutrient is crucial for maintaining healthy vision, immune function, and skin health.
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Vitamin B12: With 59.85 mcg of vitamin B12, veal liver is one of the richest sources of this essential vitamin. Vitamin B12 plays a key role in nerve function, red blood cell production, and DNA synthesis.
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Iron: A significant source of heme iron (6.4 mg), veal liver is excellent for those needing to boost iron intake. This form of iron is easily absorbed by the body, helping prevent iron-deficiency anemia.
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Folate (Vitamin B9): Offering 125 mcg of folate, veal liver supports healthy cell division, which is essential for pregnant women and those looking to maintain a healthy cardiovascular system.
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Zinc and Copper: The high zinc content (12.02 mg) is beneficial for immune health, wound healing, and metabolism, while copper (11.865 mcg) is vital for the production of red blood cells and iron absorption.
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Magnesium and Phosphorus: At 20 mg and 379 mg, respectively, magnesium and phosphorus in veal liver help maintain strong bones, muscle function, and energy production.
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Selenium: With 22.7 mcg of selenium, this nutrient plays an important role in antioxidant defense, helping protect the body from oxidative stress.
Allergen Information:
Veal liver is free from common allergens such as gluten, dairy, and nuts. However, as an organ meat, it may not be suitable for individuals following vegetarian or vegan diets. Always consult with a healthcare professional if you have any specific dietary restrictions or concerns regarding food allergies.
Dietary Preferences:
Veal liver fits into various dietary plans:
- Low-Carb Diets: With only 2.91 grams of carbohydrates, veal liver can be included in low-carb, ketogenic, or paleo diets.
- Protein-Rich Diets: Its high protein content makes it ideal for bodybuilders, athletes, and those looking to increase protein intake.
- Iron-Deficient Diets: Thanks to its rich iron content, veal liver is an excellent choice for those looking to address iron deficiency or prevent anemia.
Cooking Tips and Serving Suggestions:
Veal liver can be cooked in various ways, including sautéing, grilling, or pan-frying. For a flavorful dish, sauté veal liver with onions, garlic, and a splash of balsamic vinegar. Pair it with roasted vegetables or a side of mashed potatoes to create a balanced, nutrient-rich meal. If you’re new to veal liver, consider marinating it to enhance its tender texture and reduce the strong flavor.
Conclusion:
Veal liver is a powerhouse of essential nutrients, providing a dense source of vitamins, minerals, and high-quality protein. It is particularly beneficial for those looking to boost their intake of vitamin A, B12, and iron. While it may not be for everyone due to its strong taste and unique texture, for those who enjoy organ meats, veal liver can be a healthful and delicious addition to your diet. Whether you’re a culinary enthusiast or someone looking to improve your nutrition, veal liver offers a versatile and nutrient-rich option.
