Pork liver (liver) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Pork liver (liver)

Pork liver (liver) consists of 5% fat, 21% protein, 1% carbs, 0% fiber and 72% water. Pork liver (liver) has 131 calories per 100g, that is 82% lower than other foods in Meat. In total 34% of the calories in Pork liver (liver) are from fat, 64% from protein and 3% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 1.3g carbs in a serving of 125g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.9% of Zinc RDA per portion
  • High in iron Covers 1.7% of Iron RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in folate Covers 0.5% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.3% of Vitamin B1 RDA per portion

Can you eat Pork liver (liver) for a low carb diet?

With 1.25g of carbs and a Glycemic Load of 0 in a portion of 125g, Pork liver (liver) can be consumed for a ketogenic or low-carb diet. Pork liver (liver) contains no Fructose, is Gluten free and has no Lactose.

Pork liver (liver): nutrition facts & data

Nutrition facts
per 100g
Pork liver (liver)
avg Meat[1]
Calories (kcal) 131.0 158.9
Fat (g) 5.0 8.9
Protein (g) 21.0 18.6
Carbohydrates (g) 1.0 0.3
Mono- & Di-Saccharides (g) 0.0 0.3
Polysaccharides (g) 1.0 0.3
Fibers (g) 0.0 0.0
Sodium (mg) 80.0 74.9
Water (g) 72.0 69.4
[1] average of Meat

Breakdown in percent (%) of total calories

An average portion size (125g) of Pork liver (liver) contains:

  • 163.8 Calories
  • 6.3g of Fat
  • 26.3g of Protein
  • and 1.3g of Carbs
  • 100.0mg of sodium - 0.1% of the RDA for sodium.
  • 31.3mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 8.1mg of Zinc - 0.9% of the RDA for Zinc.
  • 21.3mg of Iron - 1.7% of the RDA for Iron.
  • 462.5mg of Potassium - 0.1% of the RDA for Potassium.
  • 31.3mg of Vitamin C - 0.3% of the RDA for Vitamin C.
  • 48.8mg of Vitamin B12 - 15.2% of the RDA for Vitamin B12.

For every gram of carbs in Pork liver (liver) you get

  • 21.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Meat have on average 58.77g of proteins per 1 gram of carbs.
  • 5.00 grams of fat (total average 0.66g, other foods in Meat 28.16g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Meat 0.00g)

Nutrient distribution per gram

What vitamins are in Pork liver (liver)?

per 100g
Pork liver (liver)
Vitamin C (mg) 25.0 4.7
Vitamin E (mg) 0.6 0.4
Vitamin B1 / Thiamine (mg) 0.3 0.3
Vitamin B2 (mg) 3.2 0.6
Vitamin B6 (mg) 0.6 0.3
Vitamin B9 / Folate (μg) 135.0 43.1
Vitamin B12 (μg) 39.0 8.9
Retinol (μg) 36,000.0 2,700.9
beta-Carotene (μg) 0.0
[1] average of Meat

Is Pork liver (liver) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (125g) for Pork liver (liver) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Pork liver (liver)

per 100g
Pork liver (liver)
Magnesium (mg) 25.0 21.1
Zinc (mg) 6.5 3.0
Sodium (mg) 80.0 74.9
Calcium (mg) 8.0 8.8
Iron (mg) 17.0 3.4
Potassium (mg) 370.0 309.7
Phosphorus (mg) 430.0 198.4
[1] average of Meat

Is Pork liver (liver) high in minerals?


Again, for every mineral contained in Pork liver (liver) we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Pork liver (liver)

1.0% of Pork liver (liver) are carbs, per serving of 125g that makes 1.3g of carbs.

Monosachharides and polysaccharides

per 100g
Pork liver (liver)
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 1.0 0.3
Total carbs (g) 1.0 0.3
[1] average of Meat

How high are the Glycemic Index and the Glycemic Load for Pork liver (liver)?

The Glycemic Index of Pork liver (liver) is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Pork liver (liver)

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Pork liver (liver)

Of the 5.0g total fat per 100g in Pork liver (liver), 1.7g are saturated fatty acids (SFA), 1.5g are monounsaturated fatty acids (MUFA) and 0.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 370.0mg.