Data source: USDA FoodData Central, SR Legacy, FDC 167862 (Pork, fresh, variety meats and by-products, liver, raw).
Fun facts
- 100g of raw pork liver has 134 kcal, 21.4g of protein and 3.6g of fat. Its real standout is iron: about 23.3mg, more than 50 times chicken breast and more than 10 times beef loin.
- The liver is where the pig's body stores vitamin A. 100g of raw pork liver holds about 6,500µg of vitamin A, twice the 3,000µg daily upper limit set for adults. That is why liver suits an occasional meal, not an everyday one.
- Few meats contain vitamin C, yet pork liver has about 25mg per 100g raw. It also has a little carbohydrate (2.5g), because the liver is where the body stores sugar as glycogen.
- Liver stir fried with onions, liver rice porridge, and of course the pâté in a bánh mì: Vietnamese cooks use liver in all sorts of ways. In the kOBE recipe library, pork liver appears in 7 dishes.
Choosing and storing
Choose liver that is an even reddish brown, glossy and smooth to the touch, with no white spots, bruises or odd smell. Liver spoils faster than regular meat, so cook it the day you buy it, or keep it in the fridge for 1 day at most. To keep it longer, slice it, wrap it tightly and freeze.
Cooking it well
Soaking liver in milk or lightly salted water for 20 to 30 minutes tones down its strong smell; rinse it and pat it dry afterwards. Cut medium thick slices and stir fry fast over high heat so the liver cooks through yet stays tender; overcooked liver turns hard and grainy. Liver should be cooked well, with no pink juices left in the middle when you cut it. To pair liver with vitamin C rich vegetables for a well rounded meal, see our piece on iron rich foods.
