Meat and Poultry / Exotic Meats
Pork liver
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 119kcal / 2530kcal (4%) |
Macronutrients
Protein | 18 g/ 71g (25%) | ||||||
Total Fat | 2.8 g/ 42g (6%) low | ||||||
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Total Carbs | 5.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 557.25 mcg RAE/ 700mcg RAE (79%) high |
Vit B1 | 0.31 mg/ 1mg (25%) source |
Vit B2 | 2.55 mg/ 1mg (196%) high |
Vit B3 | 10.5 mg NE/ 16mg NE (65%) high |
Vit C | 23 mg/ 70mg (32%) high |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 291 mg/ 700mg (41%) high |
Iron | 16.9 mg/ 12mg (140%) high |
Sodium | 85 mg/ 1500mg (5%) low |
What is this food?
Pork liver is an organ meat (a protein-rich viand) often cooked as ginisa, adobo-style, or paired with onions and spices.
Why it matters to health
Pork liver is a good source of protein, which helps build and repair body tissues. It also provides important micronutrients, but it’s also higher in cholesterol (231 mg per 100 g) and saturated fat (0.9 g), plus it has some sodium (85 mg). Because of these, it’s best to enjoy liver in small, planned portions—especially if you’re watching cholesterol or heart health. In a typical day (3 meals + 1–2 snacks), liver fits best as part of your main meal, not as a frequent “everyday” choice.
Healthier tips
- Keep portions small: try about 1/2 to 1 palm-sized serving per meal, then balance the plate with vegetables and fiber-rich carbs (e.g., brown rice, mixed grains, or kamote).
- Cook with less added fat: use minimal oil and avoid heavy frying.
- Go easy on salty sauces: if you’re making adobo or ginisa, reduce soy sauce and use more aromatics (garlic, onions, pepper, vinegar).
- Limit frequency: have pork liver once or twice a week, then rotate with other proteins (fish, chicken, eggs, tofu, beans).
- Pair with vitamin- and fiber-rich sides (e.g., sautéed kangkong, ampalaya, or ensaladang gulay) to support better overall balance.
Common Filipino dishes
Pork liver ginisa, Pork liver adobo, Dinuguan (pork blood stew), Kwek-kwek with liver sauce, Liver with onions
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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