Why Liver is So Good For You + 11 Fantastic Liver Recipes

Liver nutrition - the macros

The list of nutrients is indeed very impressive and so are the macros.

Just 100g of chicken liver gives you a whopping 24g of high quality protein. It's high quality, because it's complete, meaning it contains all the nine essential amino acids that the body needs to get from the diet in order to function properly. It's also very low in carbs at less than 1%, making it very keto-friendly, if that's the diet of your choice. And at only around 6.5g fat, it's also a low-calorie option, meaning you get a lot of nutritional bang for your buck: 167kcal from that 100g portion, to be precise.

Beef liver is another excellent option: 100g is only slightly higher in calories at 191kcal, but it comes with just shy of 30g of protein and only 5.3g fat. The carbs are slightly higher at 5.1g. 100g of beef liver gives you virtually all the protein that you need on any given day, including all the nine essential amino acids at around 90% Recommended Daily Intake (RDI) or more.

Due to a slightly higher fat content (8.8g), lamb liver contains a little more calories, 220kcal per 100g, but it still offers you 30g of protein and only 2.5g carbs, making it a very sound option for people on a ketogenic diet.

Pork liver is similar to chicken liver, at around 165kcal per 100g, and contains 26g of complete protein, only 3.8g of carbs and 3% of fat.

Finally, turkey liver is yet another great option, at 189kcal per 100g, 27g of protein, 0 (yes, zero) carbs and 8.2g of fat, which includes a balance of saturated, unsaturated, omega-3 and omega-6 oils.

What nutrients does liver contain?

What makes liver a superfood is its impressive nutrient content. It contains some amount of most vitamins and minerals, which is very rare in foodstuffs.

Most notably, it gives you your Recommended Daily Intake (RDI), or somewhere near it, of:

• Vitamin A
• Vitamin B2 (riboflavin)
• Vitamin B12 (cobalamin)
• Vitamin B3 (niacin), especially beef liver
• Vitamin B5 (pantothenic acid), especially beef, chicken and pork liver
• Vitamin B6 (pyridoxine), especially beef liver
• Choline, especially beef, pork and lamb liver
• Folate (folic acid, Vitamin B9), especially turkey and chicken liver
• Copper, especially beef, lamb and turkey liver
• Iron, especially pork liver
• Phosphorus, especially beef liver
• Selenium, especially lamb, turkey, chicken and pork liver
• Zinc, especially lamb and pork liver

How to cook liver

I have this awful memory from when I was at nursery, when I was given a chunk of this really dry, dense liver that was full of tubes and tasted disgusting. After lunch, most kids would have a siesta but I was not allowed to go and lie down until I ate it. I remember sitting there at the table, poking it with my fork and being very bored and unhappy. Needless to say, I didn't get my siesta at all: I refused flatly to eat it. Thinking about it now, I feel so sorry for my little self. Overcooked liver that's full of tubes, heck, I'd miss my Sunday siesta now if I was told I had to eat it.

The thing with liver is that when it's overcooked, it goes very dry and tastes strongly of blood and iron. When you cook liver, take care not to overcook it and perhaps pair it with something that will nicely mask... complement the flavour.

Here are a few healthy recipes that might help you find the best way to include liver in your diet:

1. Angela Davis: My Favorite Keto and Paleo Beef Liver Recipe

A really simple Keto beef liver with bacon and mushrooms.

2. Faux gras with toast & pickles

Spreadable liver... I mean a fake (and less cruel) foie gras that's super simple to make. Eat with rye bread or in a salad, or if you really want to eat wheat, choose sourdough to serve with.

3. Chicken liver & chorizo salad

Super-nutritious with plenty of protein, healthy green leaves and walnuts - what's not to like?

4. Sage & thyme calves’ liver with wild mushrooms & pancetta

Another cracking liver recipe, this time complemented with wild mushrooms and pancetta. Don't omit the herbs - they are full of goodness and add to the flavour wonderfully.

5. Fried chicken livers with thyme, garlic & leeks

Leek has a sweeter and gentler flavour than onion, the usual pairing for liver recipes. Delicious and quick to make!

6. Liver bhuna

Liver as a curry? Why not! Here is a cracking recipe for just that. Indian herbs and spices are fantastic at fighting off inflammation and assisting your body in various processes. Not to mention how flavoursome they are!

7. Liver and Caramelized Onions

A basic recipe that contains no gluten or dairy and is great for keto, Paleo and a number of other diets.

8. Raspberry Liver Paleo Chili Recipe

An unusual pairing of raspberries, squash, capsicums, beef mince and minced beef liver in an Italian-style stew.

9. Warm chicken liver and apple salad

A lovely salad with liver, apples, hazelnuts and rosemary among the top flavours. It makes a great packed lunch, too.

10. Paleo chicken liver gravy

If you don't fancy eating your liver whole, try this smooth and healthy gravy containing really simple ingredients. Satisfaction guaranteed.

11. Sauteed chicken liver and baby kale salad

This must be my very favourite recipe for the simple reason that it pairs two superfoods together. Food really doesn't get any more nutritious than that!

About Anna Lycett, Metabolic Health Coach