Liver is an organ meat. It comes from the bodys largest internal organ, found in the bellies of all animals with backbones. Among hundreds of other functions, the liver filters blood and removes toxins. It also makes bile, a substance that helps digest fats and get rid of waste.
Like all types of liver, beef liver has health benefits but also some drawbacks. Photo Credit: iStock/Getty s
Livers from many different animals are eaten around the world. You might find beef, calf, chicken, pork, lamb, goose, and cod livers in your local butcher shop, seafood store, or grocery store. Liver has a strong flavor and unique texture that can be polarizing. Some people love it, while others hate it.
There are some significant health benefits to eating liver, but there are also some drawbacks you should consider before adding it to your diet.
Beef liver. This intensely flavored variety is one of the most widely eaten types of liver in the U.S. Its often used in the classic liver-and-onions dish. It comes from cows that are over a year old.
Calf liver. Also called veal liver, it comes from young cows (under 1 year old). Its similar to beef liver and can be cooked in similar ways. But it has a more tender texture.
Pork liver. Some people find that this type of liver, which comes from pigs, has a more bitter flavor than beef liver. Pork liver is an ingredient in liverwurst in Germany and livermush in the American South. Youll also find it in Chinese cuisine.
Lamb liver. This is the liver of a sheep that is less than 1 year old. It may be eaten fried along with other organ meats (especially in New Zealand and Australia) and is featured in some Indian and Lebanese dishes.
Chicken liver. Chopped liver, a traditional Jewish dish, is made from chicken liver. Youll find deep-fried chicken liver in the Southern U.S. Their flavor is considered milder than that of beef or pork liver.
Goose liver. This type of liver is best known as an ingredient in the French dish foie gras, which is made from the liver of geese or ducks that have been fattened. You can also prepare it more simply by frying or pan-searing it.
Cod liver. Its claim to fame is as the main ingredient in the dietary supplement cod liver oil. You can eat it, too. Cod livers are sold canned, and many Europeans eat them spread on bread or crackers. You can cook fresh ones, too. (Even Martha Stewart has a recipe.)
All types of liver are richer in vitamins and minerals than muscle meats and many fruits and vegetables. They dont have fiber like produce does, though.
Liver contains plenty of protein, iron, and B vitamins. Its also one of the best animal-based sources of vitamin A. One serving of beef liver, for example, provides more than 100% of your daily vitamin A requirement. Getting enough vitamin A has been linked to a lower risk of conditions like cataracts and breast cancer.
Beef liver nutrition. A 3-ounce serving of beef liver (4 ounces or 110 grams uncooked) contains:
Calves liver (veal liver) nutrition. A 112-gram serving of calf liver (about 4 ounces uncooked) contains:
Turkey liver is one of the most nutrient-dense superfoods available. Yet it often gets overlooked in favor of more popular turkey cuts like breast and thighs
I used to be one of those people who cringed at the thought of eating any liver. But after researching the health benefits of liver from turkeys and other animals, I decided to give it a try. I’m glad I did because turkey liver offers incredible nutrition in each bite.
In this article, I’ll share why turkey liver is so healthy, its nutrient profile, benefits, and easy ways to add it to your diet. I’ll also look at some of the potential drawbacks of eating liver that you should keep in mind.
Why Is Turkey Liver Good for You?
Turkey liver is healthy because it provides a powerhouse combination of protein, essential vitamins, and vital minerals.
Ounce for ounce, turkey liver contains higher amounts of nutrients than turkey breast or thigh. It delivers a megadose of vitamin A, substantial B vitamins, iron, selenium, zinc, and copper
Turkey liver’s standout nutrients include:
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Vitamin A: A 3 oz serving contains 5,208 IU of vitamin A, which is over 100% of the recommended daily amount. Vitamin A supports eye health, immune function, growth and development.
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Vitamin B12: With 48 mcg per serving, turkey liver provides an incredible 800% of the RDA for B12. This nutrient benefits the brain, nerves, and heart.
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Iron: You get 5.9 mg of iron per serving. This mineral prevents anemia by carrying oxygen in the blood.
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Selenium: Turkey liver contains 71 mcg of this antioxidant mineral per serving. Selenium boosts immunity and thyroid function.
Compared to turkey breast, turkey liver contains exponentially higher amounts of these essential nutrients. It packs a more powerful nutritional punch than any other part of the turkey.
Turkey Liver Nutrition Facts
A 3 ounce serving of turkey liver contains approximately:
- 170 calories
- 18 g protein
- 5 g fat
- 60 mg cholesterol
- 260% DV vitamin A
- 800% DV vitamin B12
- 60% DV riboflavin
- 35% DV niacin
- 30% DV vitamin B6
- 130% DV iron
- 55% DV selenium
- 20% DV zinc
Turkey liver provides this stellar nutrition with just 2 grams of carbs and no sugar. It’s naturally low-carb and keto-friendly.
For a lean protein containing every essential amino acid, turkey liver can’t be beat. It provides more nutrition than popular turkey cuts like breast, which is lower in fat, cholesterol and calories but also deficient in key nutrients.
Health Benefits of Turkey Liver
The remarkable nutrient abundance in turkey liver means that it can provide numerous health benefits. Let’s explore some of the key benefits:
1. Boosts Immunity
Turkey liver is loaded with immune-boosting vitamin A and selenium.
Vitamin A maintains the health of your skin, eyes, and linings of the gut, lungs, and genitourinary tract – acting as a barrier to invading pathogens.
Selenium supports production of antibodies and keeps your immune system strong. Together, these two nutrients provide a powerful shield of protection.
2. Supports Thyroid and Hormonal Health
The selenium in turkey liver is a must for proper thyroid function. Your thyroid needs selenium to convert inactive T4 to active T3 thyroid hormones.
Turkey liver is also one of the best sources of vitamin A, which regulates secretion of thyroid hormones.
3. Aids in Anemia Prevention
Just one serving of turkey liver provides half your daily iron needs. Iron carries oxygen through your blood to all your tissues and organs. An iron deficiency causes anemia, fatigue, weakness and shortness of breath.
Including turkey liver in your diet is one of the most effective natural ways to restore low iron levels and achieve healthy red blood cell counts.
4. Benefits Skin Health
Remember, turkey liver has incredibly high amounts of vitamin A which maintains skin cell regeneration. It’s essential for healing wounds and keeping your skin looking supple and youthful.
Vitamin A also treats and prevents acne flareups. The zinc in turkey liver decreases inflammation and fights the bacteria linked to acne.
5. Supports Eye Health
Turkey liver provides nutrients essential for good vision – vitamin A, zinc, and selenium.
As you age, vitamin A helps prevent macular degeneration and development of cataracts. The zinc and selenium boost antioxidant protection to fight free radical damage in eye tissues.
Best Ways to Eat Turkey Liver
Many people are intimidated to cook liver at home. But preparing turkey liver is easier than you think. Here are simple cooking methods to try:
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Pan fried – Quickly sear thinly sliced turkey liver in olive oil or butter. Cook about 1-2 minutes per side. Season with salt and pepper.
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Sautéed – For a silkier texture, cook diced turkey liver on medium heat in a pan with butter. Cook 5-7 minutes until browned but still a bit pink inside.
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Baked – Place turkey liver pieces on a baking sheet. Brush with olive oil and seasonings. Bake at 400°F for about 8 minutes until lightly charred on the outside.
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Broth – Simmer turkey liver in chicken or vegetable broth until cooked through, about 7-10 minutes. Purée or finely chop liver and add back to broth for a nutrient-dense soup.
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Hidden – Finely mince and mix turkey liver into ground meat like beef or turkey to make burgers or meatloaf. The flavor mixes in while still providing a boost of vitamins and minerals.
Potential Concerns with Eating Liver
While turkey liver is extremely nutritious, there are some cautions to keep in mind:
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Liver contains purines which can increase uric acid, so those with gout should limit intake.
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The vitamin A content in turkey liver is high. Consuming more than recommended amounts regularly can lead to toxicity. Limit to about 1 oz, once or twice a week.
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Liver contains cholesterol, though current research shows dietary cholesterol has little impact on blood cholesterol for most people.
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Contaminants like heavy metals may concentrate in liver. Choose high quality sources from reputable suppliers when possible.
The Takeaway on Turkey Liver
Turkey liver is one of the most nutrient-dense foods on earth. It delivers substantial amounts of hard-to-get nutrients like vitamin A, B12, selenium and iron for powerful health benefits.
Adding just a small amount of turkey liver into meals and recipes can provide a megadose of nutrition lacking from many modern diets. Give turkey liver a try! Careful preparation brings out its rich, meaty flavor that pairs well with many dishes.
Who Should Avoid Eating Liver?
While liver is an excellent source of many nutrients, eating it can lead to health problems for certain people. Talk to your doctor before you add liver to your diet if you:
- Are pregnant. Taking in very high levels of vitamin A during pregnancy has been linked to birth defects.
- Have gout. Liver is high in purines, substances that can raise your levels of uric acid and cause gout.
- Have Wilson disease. With this condition, your body cant get rid of excess copper, so it can build up to toxic levels quickly.
- Have type 2 diabetes and high cholesterol. Eating liver or other organ meats may raise your risk of fatty liver disease.
Dangers of Eating Liver
The same vitamins and minerals that make liver so nutritionally potent can create complications for people with certain medical conditions. Thats why you should check with your doctor before you start eating a lot more of it.
Here are some possible drawbacks of eating large amounts of liver:
High cholesterol. Liver is high in dietary cholesterol. While many people can eat high-cholesterol foods without a problem, people trying to lower their cholesterol or who take cholesterol medications should watch their intake. Getting too much cholesterol can increase your risk of heart disease.
Vitamin A toxicity. Its possible, and dangerous, to get too much vitamin A. Eating large amounts of liver can lead to symptoms of vitamin A toxicity, which happens when your own liver cant process the excess vitamin A quickly enough. Most doctors recommend that people without vitamin deficiencies eat just one serving of liver per week.
Symptoms of vitamin A toxicity include nausea and vomiting, headache, irritability, and sleepiness. Taking in high levels of vitamin A over time can also weaken your bones and make it more likely that youll have a fracture.
Copper toxicity. Beef liver contains more copper than any other food. A 3-ounce serving has 12,400 micrograms or more than 1,300% of your recommended daily intake. Your body normally gets rid of excess copper you take in efficiently, so its rare to have dangerous levels of this mineral in your body. But it can happen if:
- You take in high amounts of it through food over time.
- The pipes that supply your water leech copper into your drinking water.
- You have a condition known as Wilson disease, in which your liver stores copper instead of releasing it.
Symptoms of copper toxicity include nausea, belly pain, vomiting, and diarrhea. Severe cases can cause liver damage and death.
Because liver is so high in both vitamin A and copper, most doctors recommend that people without vitamin deficiencies eat just one serving per week.
Antibiotics and antibiotic resistance. Different antibiotics are given to livestock animals to both treat and prevent bacterial infections. Although there are regulations that govern their use, some of these antibiotics can be taken in by humans when they eat the meat or eggs from these animals. Because the liver is the organ that filters and removes substances from the blood, the buildup of these drugs is likely to be higher in this type of meat.
Antibiotics present in food may cause:
- Allergic reactions, including anaphylaxis
- Heart problems
- Sensitivity to light
- Developmental issues in unborn babies
Medication interactions. Some medications are known to interact with vitamin A. Because liver is rich in vitamin A, anyone on medications such as orlistat or certain psoriasis medications should talk to their doctor before adding liver to their diet.
Is LIVER a SUPERFOOD?? (2024 Revision)
FAQ
Is it healthy to eat turkey liver?
Turkey liver also provides essential minerals such as iron, zinc and selenium that are vital for various body functions.
Which is better, turkey liver or chicken liver?
Because the liver’s function is to detoxify the body, it’s a good idea to cook with liver from an organically raised or a naturally raised turkey. Chicken liver is a fine substitute for turkey liver, but other liver is not.
Is turkey’s liver fatty?
1 liver of turkey liver (All classes, raw) contains 128 Calories. The macronutrient breakdown is 0% carbs, 40% fat, and 60% protein.
How often can you eat liver?
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High vitamin A content:Liver is exceptionally rich in vitamin A, making it crucial to limit consumption to avoid potential vitamin A toxicity.
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Consider your individual needs:If you have any concerns about your vitamin A levels, consult your doctor before incorporating liver into your diet.
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Serving size:A typical serving of liver is around 3-4 ounces.
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Different types of liver:Chicken liver is generally lower in vitamin A compared to beef or lamb liver, so it may be consumed slightly more frequently.