Calorie Chart / Meat & Eggs / Veal liver
How Many Calories Are in Veal liver?
Calculation of the nutritional value & Recommended Dietary Intake of veal liver
For g and a calorie requirement of kcal
| Calories 206 kcal | Proteins 29 g | Lipids 7.5 g | Carbohydrates 6 g |
| 10% | 39% | 11% | 2% |
Health benefits of veal liver
Veal liver - 100g
Calories 137 kcal
Proteins 19 g
Lipids 5 g
Carbohydrates 4 g
With only 137 calories per 100 g, veal liver is classified as a moderate-calorie food: the calories are accompanied by 19 g of complete proteins, 5 g of fats, and a mere 4 g of carbohydrates. In other words, each bite provides far more nutrients than calories, a useful fact for anyone tracking calories for weight loss or muscle gain.
Veal liver is one of the richest natural sources of vitamin B12, essential for red-blood-cell formation and neurological health. It also supplies significant quantities of vitamin A (retinol), riboflavin (B2), niacin (B3), and folate. These micronutrients support vision, skin renewal, and energy metabolism without adding unnecessary calories.
On the mineral side, the offal is loaded with highly bioavailable iron, copper, selenium, and phosphorus. Iron and copper work together to prevent fatigue, while selenium contributes to immune defenses. Again, the minerals arrive in a package that is moderate in calories, reinforcing the excellent calories-to-nutrients ratio.
Less well-known assets include choline, involved in liver detoxification, and coenzyme Q10, a compound supposedly beneficial for cellular energy (research is ongoing, so its effects are still considered "supposed"). All these elements make veal liver a strategic choice when you need dense nutrition without excessive calories.
Historically, liver was prized by Roman legionaries for stamina, and French cuisine still celebrates it in classic dishes like "foie de veau poêlé." Thanks to its moderate calories and exceptional nutrient content, it remains relevant for modern diets focused on calorie control and performance.
Tips for incorporating veal liver into a balanced diet
Because veal liver cooks quickly, searing it in a non-stick pan with a dash of olive oil and a squeeze of lemon keeps calories in check and preserves tenderness. Serve it with steamed spinach or sautéed broccoli to add fiber without many additional calories and to balance the plate nutritionally.
If you prefer a heartier dish, try a classic Italian "fegato alla veneziana": thin slices of liver with caramelized onions, deglazed with white wine. Pair it with a small portion of rice—the starch provides energy while you can still monitor calories easily.
For athletes counting calories but needing extra carbohydrates post-workout, serve the liver alongside creamy mashed potatoes. The savory combination supplies fast glycogen replenishment, yet the overall calories remain reasonable compared with many red meat dishes.
Finally, think about incorporating veal liver into homemade pâté: blend with herbs and a touch of light butter to spread on wholemeal bread. Portion control is simple, and you know exactly how many calories you are adding to snacks or appetizers while gaining the unique micronutrients veal liver offers.
Frequently Asked Questions
- How many calories are in veal liver?
- Veal liver provides 137 kcal per 100 g.
- Is veal liver a good source of iron for people who watch their calories?
- Yes. It contains around 6 mg of highly absorbable iron per 100 g, giving you substantial iron with relatively few calories compared with red meat cuts like beef steak.
- Does veal liver contain too much vitamin A?
- It is very rich in vitamin A (about 9,000 µg RAE per 100 g). Consuming it once a week fits most diets, but pregnant women should consult a professional to balance vitamin A and calories safely.
- How do the calories in veal liver compare with the calories in beef liver?
- Beef liver averages 140–150 kcal per 100 g, slightly higher than veal liver's 137 kcal. The difference in calories is minimal, but veal liver is often milder in flavor.
- What cooking method keeps calories lowest?
- Quick searing or grilling without added fat keeps extra calories below 20 kcal. Avoid breading or creamy sauces such as cream sauce, which can double the calories of the final dish.
- Can veal liver fit into a low-carb diet while monitoring calories?
- Certainly. At 4 g of carbohydrates per 100 g and only 137 calories, it is naturally low in carbs and moderate in calories, making it compatible with ketogenic or other low-carb patterns.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
