Meat
raw veal liver.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw calf livercalf's liver
SERVING
CALORIES
140
PROTEIN
19.9g
CARBS
3.1g
FAT
4.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories140kcal—
Protein19.9g40%
Carbohydrates3.1g1%
Fiber0g0%
Sugar0g0%
Total fat4.7g6%
Saturated fat1.5g8%
Trans fat0.10g—
Cholesterol311mg104%
Water71.2g—
MINERALS
Sodium80mg3%
Potassium305mg6%
Calcium6.0mg0%
Iron6.4mg36%
Magnesium21mg5%
Phosphorus345mg28%
Zinc3.9mg35%
Copper14.5mg1611%
Manganese0.30mg13%
Selenium36.1µg66%
VITAMINS
Vitamin A16500µg1833%
Vitamin C36mg40%
Vitamin D1.2µg6%
Vitamin E0.50mg3%
Vitamin K3.1µg3%
Thiamin (B1)0.20mg17%
Riboflavin (B2)2.9mg223%
Niacin (B3)14.5mg91%
Pantothenic acid (B5)7.2mg144%
Vitamin B60.90mg53%
Folate (B9)240µg60%
Vitamin B1259.3µg2471%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Extremely high in Vitamin B12 for nerve health
- ✓Excellent source of highly bioavailable heme iron
- ✓One of the most concentrated sources of Vitamin A
- ✓Rich in copper which supports energy production
- ✓High-quality complete protein source
COOKING TIPS
In the kitchen.
- 1Soak in milk or lemon water for 30 minutes before cooking to reduce bitterness
- 2Cook quickly over high heat; overcooking results in a grainy, tough texture
- 3Remove the thin outer membrane before slicing for a more tender result
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Keep in original airtight packaging or a sealed container to prevent cross-contamination
- Can be frozen for up to 3-4 months if wrapped tightly in freezer-proof material
FAQ
Frequently asked questions.
How long does raw veal liver last in the fridge?
Raw veal liver is highly perishable and should be cooked or frozen within 1 to 2 days of purchase.
Can I freeze raw veal liver?
Yes, it freezes well. Wrap it tightly in plastic wrap and then foil or a freezer bag to prevent freezer burn; use within 4 months.
What is the difference between veal liver and beef liver?
Veal liver comes from younger calves and is significantly more tender, milder in flavor, and lighter in color than beef liver.
How do I know if the liver is fresh?
Fresh veal liver should be moist, bright reddish-brown, and have a clean, slightly metallic smell. Avoid liver that is slimy or has a sour odor.
Is it safe to eat veal liver every day?
No, it is not recommended due to its extremely high Vitamin A and copper content, which can reach toxic levels if consumed too frequently.
What is the best way to prepare veal liver?
The most classic method is 'Liver and Onions,' where slices are lightly floured and sautéed quickly in butter or oil until just pink in the center.
Should I wash veal liver before cooking?
It is generally recommended to pat it dry with paper towels rather than washing. Soaking in milk is a common prep step to improve flavor.
What can I substitute for veal liver?
Chicken livers are the best substitute for their mild flavor, though beef liver can be used if you prefer a stronger, more robust taste.
Is veal liver high in cholesterol?
Yes, like most organ meats, veal liver is very high in cholesterol, containing over 300mg per 100g serving.
