Meat and Poultry / Exotic Meats
Pork liver, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 170kcal / 2530kcal (6%) |
Macronutrients
Protein | 17.8 g/ 71g (25%) | ||||
Total Fat | 3.5 g/ 42g (8%) | ||||
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Total Carbs | 16.9 g/ 348g (4%) | ||||
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Vitamins
Vit A | 72.5 mcg RAE/ 700mcg RAE (10%) |
Vit B1 | 0.14 mg/ 1mg (11%) |
Vit B2 | 1.54 mg/ 1mg (118%) high |
Vit B3 | 5.4 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 18 mg/ 750mg (2%) |
Phosphorus | 233 mg/ 700mg (33%) high |
Iron | 12.5 mg/ 12mg (104%) high |
Sodium | 47 mg/ 1500mg (3%) low |
What is this food?
Pork liver, boiled. It’s a nutrient-dense organ meat that’s usually eaten as a protein-rich viand.
Why it matters to health
Pork liver is rich in protein, which helps build and maintain body tissues. It also provides important micronutrients like iron (useful for making red blood cells), vitamin A, and choline. In your serving (100g), it has moderate calories and some carbohydrates, but the bigger things to watch are cholesterol (165 mg) and sodium (47 mg). Since liver is also high in certain vitamins, it’s best to enjoy it in the right frequency so you get benefits without overdoing specific nutrients.
Healthier tips
- Keep portions around 1/2 to 1 cup cooked (or about 50–100g) per meal, especially if you eat liver more than once a week.
- Pair with lots of non-starchy vegetables (e.g., kangkong, pechay, squash, sayote) and a reasonable amount of rice to balance your plate.
- For snacks between meals, choose lighter options (fruit, yogurt, nuts in small portions) so your daily intake stays balanced.
- If you have high cholesterol or heart-related concerns, consider eating liver less often and focus on other proteins like fish, chicken, eggs, tofu, or beans.
- Since it’s boiled, you can keep it healthier by avoiding heavy salty sauces; use herbs, calamansi, and a bit of soy sauce instead of lots of added salt.
Common Filipino dishes
Pork liver with ginisang toyo, Adobong atay, Dinuguan (pork blood stew), Kare-kare with liver, Lechon kawali with liver sauce
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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