Beef liver is one of the most valuable by-products in the human diet. This applies to both taste characteristics and nutritional value... It is also low in calories.
Raw and boiled beef liver
The calorie content of beef liver (raw and boiled) is 127 kcal, which corresponds to 6.4%. In terms of nutrients, the energy value is distributed as follows.
Chemical composition
The by-product contains many vitamins and minerals necessary for the normal functioning of the body.
| Vitamins | Weight, mcg | How many daily doses |
| AT 12 | 60 | 20 |
| AND | 8368 | 9,3 |
| H | 99 | 1,96 |
| AT 5 | 6900 | 1,36 |
| Choline, mg | 634 | 1,27 |
| IN 2 | 2200 | 1,22 |
| PP | 13000 | 0,65 |
| AT 9 | 241 | 0,6 |
| WITH | 33000 | 0,37 |
| AT 6 | 700 | 0,35 |
| Beta carotene | 1000 | 0,2 |
| IN 1 | 300 | 0,2 |
| Vitamin D | 1300 | 0,12 |
| E | 900 | 0,06 |
| TO | 3,1 | 0,026 |
IN large quantities the following minerals are presented:
Benefit
Since boiled beef liver is low in calories, it is included in diet menus... Beef liver contains a lot of heme iron, which is absorbed the human body lighter than the same element from fruits and herbs. Therefore, the product should be present on the table of people suffering from iron deficiency anemia. The assimilation of the mineral is facilitated by copper, vitamin C.
Vitamin A, of which there are 9 daily servings in the product, is useful for people with vision problems, suffering from medical conditions nervous system and kidneys.
Chromium and heparin contribute to the recovery of patients with cardiovascular diseases, thrombosis, atherosclerosis.
The product must be included in the menu of pregnant women, because, in addition to iron, it contains vitamin B9, which is also called folic acid. Such dishes are useful for the nutrition of athletes.
How to boil?
Before cooking, the offal is soaked for 1 hour. For this, water or milk is used. How much to cook depends on the size of the pieces:
- whole piece: on the stove - about 40 minutes, in a pressure cooker - 20 minutes;
- slices: on the stove - 10 minutes, steamed - 30 minutes.
Readiness is determined by the color of the juice: after being punctured with a knife or fork, it is transparent, does not contain blood impurities.
Boiled liver is beneficial because it retains almost all vitamins and minerals, especially if you add salt at the end of cooking.
Calorie content of some dishes
It is important to consider that the calorie content of the liver increases if it is used as one of the ingredients. Here's how many calories are in multi-ingredient meals:
- salad (liver, sautéed onions and carrots, garlic, mayonnaise, spices) - 164 kcal;
- pate (boiled liver, browned onions, boiled carrots, butter) - 215 kcal;
- a sandwich with pate (pate, a slice of white bread) - 315 kcal.
Stewed liver
This is one of my favorite dishes. But those who are watching the weight should be especially careful with the set of ingredients: such delicacies increase the energy value of the product.
| product | calorie content | proteins | fats | carbohydrates |
| chicken liver | 136 kcal | 19.1 g | 6,3 g | 0.6 g |
| boiled chicken liver | 166 kcal | 25.9 g | 6.2 g | 2.0 g |
| fried chicken liver | 210 kcal | 30.8 g | 8.9 g | 2.0 g |
| stewed chicken liver | 164 kcal | 17 g | 5.6 g | 1.7 g |
| goose liver | 412 kcal | 15.2 g | 39 g | 0 g |
| beef liver | 125 kcal | 20 g | 3.1 g | 4.0 g |
| pork liver | 130 kcal | 22 g | 3.4 g | 2.6 g |
Since ancient times, the liver has been considered a very useful and nutritious food product. The calorie content of this product is quite large, it has a unique chemical composition... The product contains cholesterol, essential fatty acids, carbohydrates, proteins, organic acids, vitamins necessary for the growth and development of the body (E, A, PP, C, D, B), as well as minerals (molybdenum, fluorine, iodine, chromium, phosphorus , chlorine, magnesium, sodium, potassium, iron, calcium, zinc, nickel).
Beef liver: benefits, composition
Of all existing species beef liver offal is the most complete. When purchasing a product, it is important to pay attention to its freshness. The cut of the liver should be smooth with a fairly uniform structure. Weight must be less than 2 kilograms. The liver of young animals is friable, light brown, with a delicate texture. But the liver of a mature animal may have a bitter taste. It is recommended to soak such a product in milk before use.
Fried beef liver is rich in vitamins A, B, C and E, as well as macro- and microelements. It contains calcium, phosphorus, potassium, sodium, fluorine, magnesium, chromium, manganese, iron, copper, etc. It is recommended for those who suffer from iron deficiency anemia, kidney disease and dysfunction of the nervous system. Due to the significant content of thiamine, beef liver is indicated for smokers. After all, thiamine is famous for its antioxidant properties that protect the body from the negative effects of tobacco. Chromium and heparin are responsible for the processes of blood clotting, which slightly increase the calorie content of the liver of fried beef. Vitamins C and D, as well as calcium, perfectly strengthen the musculoskeletal system. The offal is useful for pregnant women, because it contains folic acid.
Pork liver: benefits, composition
Pork liver is very rich in minerals (potassium, fluorine, sodium, calcium, magnesium, iron, chromium, etc.) and vitamins (H, B, A, D, PP, C). It is recommended to use it stewed.
Pork liver tastes better than beef liver in terms of taste. It does not require long cooking. This is its main advantage. As for the usefulness, pork liver is inferior to beef liver. It contains fewer vitamins and minerals, it contains cholesterol, which adversely affects the state of the body.
3.8 out of 5When properly prepared, liver dishes can decorate any table. The fresh calorie content of the liver is relatively low and averages 125-130 kcal... This product is less caloric than meat, therefore, as a valuable source of protein, amino acids, vitamins and minerals, it can be included in the diet of people struggling with excess weight in reasonable quantities.
The liver is useful for pregnant and lactating women, people engaged in intense physical labor, as well as children during the period of active growth and puberty.
At the same time, despite the moderate calorie content of the liver, you should not get too carried away with this product, since it contains a lot of cholesterol and other substances that in large quantities can be hazardous to health.
The most commonly used food is pork, beef and chicken livers. The calorie content of the liver of these species is in the range of 105-150 kcal... Livers of turkey, duck, goose are considered delicacies and are used much less often. The calorie content of the liver of these birds is extremely high and ranges from 275 kcal (turkey liver) to 415 kcal (duck and goose liver).
Interestingly, the calorie content of chicken liver is approximately equal to the energy value of chicken meat. The calorie content of pork liver is three times lower than the calorie content of pork, the calorie content of beef liver is two times lower than the calorie content of beef. And in terms of mineral and vitamin composition, the liver is several times superior to meat.
Comparison of calories in beef liver and calories in pork liver
The calorie content of the liver of different animals, with the similarity of tastes, varies significantly... There are differences in the composition of nutrients, minerals and vitamins.
The calorie content of pork liver, oddly enough, is the lowest of all types of this product - only 109 kcal per 100 g of product. This is due to the low fat content: no more than 4 g per 100 g of product. Pork liver contains a lot of protein - up to 22-23 g. The carbohydrate content does not exceed 2-3 g. Pork liver is rich in vitamins A, E, H, PP, C, B vitamins. Particular attention should be paid to the high content of micro- and macronutrients such as molybdenum, iodine, potassium, iron, calcium.
The calorie content of beef liver is higher than that of pork, and reaches 127-130 kcal. The amount of protein and fat in beef and pork liver does not differ significantly. But the carbohydrates in the beef liver are slightly higher - by 2-3 g. Beef liver is highly valued due to the very high content of B vitamins, vitamins A, H, PP, C, beta-carotene, choline. Speaking about minerals, it should be noted that beef liver is the richest in copper, iron, zinc, chromium, selenium, molybdenum, cobalt, chromium, phosphorus.
Both beef and pork livers should be eaten fresh. Prolonged freezing, and especially repeated freezing and thawing of the product, leads to a decrease in taste and the loss of many nutrients.
Calorie content of chicken liver and its composition
The calorie content of chicken liver exceeds the calorie content of beef liver and pork and is 140 kcal.
At the same time, chicken liver has a particularly delicate taste and is easily absorbed by the body. Chicken liver contains about 20 g of protein per 100 g of product, about 6-7 g of fat. There are practically no carbohydrates in this product.
Compared to pork and beef liver, chicken liver contains slightly less cholesterol, and this is undoubtedly a big plus. The main advantage of chicken liver is the high content of vitamin A, B vitamins, and especially vitamin B9 - folic acid... It is necessary for the maintenance of immunity, development and normal functioning. circulatory system... Folic acid is not synthesized by the human body.
Chicken liver contains a lot of iron, calcium, phosphorus, magnesium.
Calorie content of the cooked liver
Since the liver has a delicate texture and contains a lot of protein, it reaches the stage of readiness very quickly during heat treatment. If the cooking time is too long, the taste of the product will noticeably deteriorate, the liver will become hard.
The liver is very popular in the cuisines of many nations of the world, and there are a huge number of recipes for its preparation. Naturally, as a result of culinary processing, the calorie content of the liver undergoes some changes... Various pates are prepared from the boiled liver. On average, liver pate contains 315 kcal. Fried, stewed and baked liver is very tasty.
During frying, the liver decreases in volume, losing moisture, therefore, the concentration of substances in the product increases. In addition, the liver absorbs a certain amount of oil during the frying process. Therefore, the calorie content of fried liver is very significant, and this product cannot be considered dietary. So, the calorie content of fried beef liver can reach 290-300 kcal. Fried pork liver has a lower energy value - about 220 kcal. And the chicken liver absorbs less oil when frying than pork and beef, so the calorie content of fried chicken liver is no more than 185-190 kcal.
The calorie content of stewed liver is much lower than that of fried liver.
So, the calorie content of stewed liver of different types is:
beef liver - 117-120 kcal;
pork liver - 10-105 kcal;
chicken liver - 140-150 kcal.
The calorie content of boiled or grilled liver will be the smallest.
Most liver types have a slight bitterness. To make the bitterness disappear altogether, it is recommended to soak the liver in milk for 1-2 hours before cooking.
Despite the rich content of vitamins and minerals, high nutritional value and lower caloric content of the liver than meat, elderly people with elevated level cholesterol should limit the amount of this product in their diet. You should not completely abandon it. The optimal would be the use of 100-150 g of liver per week.
Liver is a popular by-product that can be used in many main courses. People who care about their weight should know about the calorie content of the liver of various origins - chicken, beef, pork. This will help to more accurately distribute the energy value of the diet throughout the day.
Calorie content of chicken liver
Chicken liver is very delicate in taste and is a delicacy in many countries. Dishes from it are delicious and satisfy hunger well. The calorie content of chicken liver per 100 g of product is 140 kcal. These numbers are comparable to beef.
For dietary nutrition, it is important to choose chicken liver good quality:
- With a shiny smooth surface (evidence of product freshness);
- Brown color;
- Without various inclusions or blood clots;
- With a subtle characteristic liver odor.
Poor quality liver is loose in consistency. If it falls apart, it means that it has been repeatedly thawed and frozen again.
Different variants heat treatment also affect the calorie content of the liver. So, the calorie content of stewed chicken liver is about 164 kcal, boiled (boiled) is the lowest - 152 kcal. The calorie content of fried liver is the highest, at 181 kcal.
In addition to the low calorie content, chicken liver is also useful because it contains a lot of folic acid and B vitamins, and 100 g of the product contains the daily rate of iron. Therefore, this product is indispensable for anemia of various origins, including in pregnant women. If we compare the composition and amount of protein in the liver and brisket of chicken, as well as the calorie content of the liver and chicken meat, then they are almost identical. But vitamins A and group B in the liver are much more than in the breast.
Calorie content of beef liver
Beef liver is also good for health - it is low in fat, high in protein, amino acids and vitamins. The calorie content of beef liver is lower than that of chicken. In boiled form, there are only 127 kcal per 100 products.
Such a low calorie content of the liver makes it a valuable product for composing a diet for obesity and overweight.
The liver is recommended to be made a mandatory component in the menu of active smokers, since it is able to neutralize the harmful effects of nicotine and tar. The antioxidants it contains strengthen cell membranes and prevent the formation of cancer cells.
For young children, it is better not to include beef liver in the menu, as it contains a lot of keratin and is heavy enough to digest.
Calorie content of pork liver
Pork liver is a tasty and healthy offal, which is also distinguished by its low cost. Pork liver contains many amino acids, and vitamins are in an easily digestible form. The calorie content of a pig's liver is small compared to meat and other animal products.
For cooking pork liver dishes, it is important to choose the right one. Fresh liver of uniform color, with a firm, smooth surface, slightly sweetish odor of low intensity.
The calorie content of pork liver is 109 kcal per 100 g of product. The calorie content of the liver will be influenced by the way it is prepared and the addition of other components of the dish. For example, the calorie content of fried liver will be higher due to the fact that high-calorie fats are used for frying. But the calorie content of the stewed liver is not as large as that of the fried one, since the liver is stewed mainly in water with the addition of a small amount of vegetable oil.
Cooking pork liver has its own characteristics. So that it does not taste bitter and becomes softer, it is better to soak the product in milk before cooking. It is better to salt the liver at the end of frying, this will make it less tough.
The relatively low calorie content of pig liver is an argument in favor of including it in the dietary food list.
The liver of animals used for food is rich in copper, iron, zinc, calcium, sodium, phosphorus, iodine, magnesium and other microelements, which makes it extremely useful. It improves blood composition, enhances immunity, strengthens bones, teeth, stimulates brain activity, improves the functioning of the thyroid gland and the nervous system.
The liver also contains vitamins A and E, which improve the condition of the skin, hair and nails and nourish the organs of vision, and vitamins PP and K, which strengthen blood vessels and normalize blood sugar and cholesterol levels, and potassium, which strengthens the heart. In addition, it is rich in vitamin C, vitamin D and vitamin H, which improves memory and attention and promotes nail and hair growth and skin health. It also contains many B vitamins, which normalize metabolic processes in the body, improve the activity of the brain and nervous system, increase efficiency and resistance to stress, and contribute to good mood and sound sleep.
These vitamins are also very beneficial for pregnant and lactating women, as they contribute to the normal development of the fetus and baby. Choline, found in the liver, regulates insulin levels in the blood and prevents the formation of adipose tissue.
The main source of calories in the liver is proteins... It contains about 18% of them, carbohydrates - about 5-6%, fats - within 4-5%. The liver is also rich in amino acids - lysine, tryptophan, methionine, etc. The liver is useful for patients with diabetes mellitus and atherosclerosis, it prevents anemia, it is useful for the elderly to maintain the health of the heart, blood vessels, joints and nervous system. Heparin, which is contained in the liver, regulates blood clotting, thereby helping to prevent myocardial infarction. The liver is also useful for urolithiasis.
Calorie content of beef liver
Beef liver enhances the immune system and regenerative forces of the body, it is useful for burns, kidney diseases and infectious diseases, as well as diseases of the nervous system. It is also recommended for athletes and those who lead an active lifestyle.
The calorie content of beef liver is from 100 to 130 kcal per 100 g and depends on the age of the animal and the fat content in it. The calorie content of fried cow liver is 205-215 kcal per 100 g. The calorie content of fried liver with onions is from 110 to 120 kcal per 100 g. The calorie content of boiled beef liver is about 125 kcal per 100 g.
Boiled beef liver can be slightly bitter: to get rid of bitterness, it is soaked in milk before cooking - this does not affect the energy value, but makes the liver softer and tastier. The calorie content of stewed beef liver is 117 kcal per 100 g, stewed in sour cream - 133 kcal per 100 g.
Calorie content of chicken liver
Chicken liver is softer than beef liver and cooks faster. Very delicate and tasty pates are obtained from it. The peculiarity of chicken liver is the high content of folic acid (vitamin B9), which is extremely useful for the nervous system. It also contains a lot of vitamin A. Only 100 g of chicken liver contains daily rate gland. This product is useful for low vision, decreased performance and fatigue, as well as for lung diseases.
The calorie content of chicken liver is about 140 kcal per 100 g due to a slightly higher fat and protein content than beef liver. The calorie content of fried chicken liver is 153-185 kcal per 100 g - it depends on the amount of fat used in the preparation of this product. The calorie content of stewed chicken liver is 135-150 kcal per 100 g.
Pork liver calories
The younger the pig whose liver you use for food, the softer and tastier the liver will be. It is covered with a film that must be removed before cooking. Pork liver is used to prepare various dishes - pies, cutlets, minced meat, even liver cake, and is also eaten stewed and fried and baked. If you are afraid that the pork liver will be tough, soak it in milk or stew it in sour cream - this will make it softer and more tender. Pork liver is often bitter (especially the liver of adult animals), so before cooking it must be soaked in water, milk or sauce for a couple of hours.
Pork liver contains almost all amino acids necessary for the human body, including essential ones. It is recommended for people suffering from atherosclerosis, diabetes and anemia.
The calorie content of pork liver is about 110 kcal per 100 g... It has a lower fat content, but more carbohydrates than beef or chicken liver. In terms of protein content, it is slightly inferior to chicken liver.
The calorie content of fried pork liver is 220 kcal per 100 g, it is possible to reduce it by not using fat when frying or using very little fat (for this you need a non-stick frying pan). The calorie content of pork liver stewed with onions, carrots and sour cream is 133 kcal per 100 g.
What can be made from the liver?
Berlin-style liver with apples - it's very simple tasty dishmade from beef liver. Take 0.5 kg of liver, cut into portions and beat lightly through the film, roll in flour, salt and pepper and start frying in a pan with vegetable oil. After frying all the pieces, put them on a paper napkin so that the excess fat is gone. Do not drain the oil from the pan - it will still come in handy.
Cut two green apples into pieces, having previously peeled off the skin. Now fry the apples in the oil in which the liver was fried until medium soft - they should be saturated with the liver spirit. After frying the apples, remove them, and now in the same oil with the juices of apples and liver, fry the onion chopped into rings with the addition of curry and paprika until half cooked.
Then lay the apples in layers on the dish, then the liver and then the onions. Put in a microwave oven at 700-800 watts for 2-3 minutes or in an oven preheated to 175 degrees for 5-7 minutes, then take out, garnish with fresh herbs and serve. The calorie content of the liver in Berlin is only 89 kcal per 100 g.
It is very simple to prepare beef liver in sour cream. You will need 0.5 kg of liver, 1 glass of sour cream, an onion, a glass of chicken broth, vegetable oil, pepper and salt. You can use chicken liver - cook it even faster.
Cut the liver into pieces, roll in flour, pepper and salt and fry in a pan until golden brown. Place the liver in a saucepan, add the broth and bring to a boil; add sour cream and simmer over low heat. Fry the onions in oil until golden brown and add to the liver. When the liver becomes soft, the dish is ready.
The calorie content of stewed liver in sour cream is 165 kcal per 100 g... As a side dish, you can serve rice, buckwheat or pea porridge, mashed potatoes, boiled pasta or fresh vegetable salad.
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