Can I eat liver on the keto diet?

In this article, we are going to discuss and answer the question “Can I eat liver on a keto diet?”. I include the nutritious components of the liver and the different varieties of the liver with their carbs count. I also include some recipes to cook liver and enjoy it.

Can I eat liver on a keto diet?

Yes, you can eat liver while sticking to your keto diet. The liver is rich in vitamins and minerals. Not only that, the liver is low in carbs which makes it ideal for keto diets. 

It is known to be rich in protein as well. It is moderate in carbs with 5 grams in a 100 grams serving.

What is a liver?

A liver is organ meat which means it is an organ from an animal. Usually, it is cow liver and sometimes it is chicken liver. The liver is the organ where nutrients are stored. Some of which are vitamins and minerals.

Some of these vitamins are Vitamin D, A, E, K, and vitamin B12. Both fat and water-soluble vitamins are present in the liver.

What does liver taste like?

The taste of the liver differs from one type of animal to another. Calves liver is more tender compared to beef liver. 

Some described beef liver as chewy rubbery texture. Without proper herbs and spices, the liver will not taste as appealing. There are many ways to improve the taste of the liver by cooking.

What are the nutritional components of the liver?

The liver is rich in vitamins and minerals. The liver is a very nutritious food. 100 grams of beef liver contains:

  • Calories 189 kcal
  • Total fat 3.54 grams
  • Carbs 5.09 grams
  • Fiber 0 grams
  • Calcium 6 milligrams
  • Iron 6.49 milligrams
  • Sugars 0 grams
  • Sodium 401 milligrams
  • Vitamin C 1.9 milligrams
  • Vitamin A 9360 µg
  • Saturated fatty acids 2.92  grams
  • Magnesium  21 milligrams
  • Phosphorous 493 milligrams
  • Potassium 394 milligrams
  • Zinc 5.26  milligrams
  • Copper 14.2 milligrams
  • Vitamin B6 1.01 milligrams
  • Cholesterol 393 milligrams

What are the different types of the liver?

There are six types of liver and they differ in the number of carbs in them. Chicken, turkey, and duck liver have the lowest carbs content with less than 2 grams in a 100 grams serving. 

Veal liver has 3 grams which is on the moderate side with the beef liver which is 5.2 grams in 100 grams serving. The lamb liver has the highest carbs content just below 13 grams. 

It is better to go for low carbs choices in terms of the liver. Lamb’s liver has 12 times more carbs than chicken. It makes a big difference when you decide on the type of liver to eat on your keto diet. 

What are the functions of the liver?

Here are some functions of the liver:

  • It produces cholesterol which helps carry fat throughout the body
  • Clears blood from drugs and toxins
  • Clears bacteria from the blood
  • Produce blood plasma proteins
  • Produce bile that breaks down fat and digests it
  • Converts glucose into glycogen to store energy 

What are some recipes for the liver?

There are a variety of recipes you can try and make liver taste better.

Liver and Onions Recipe

This recipe uses onions, calf liver, and some spices. With net carbs of 6 grams per serving it is a good keto recipe. 

The chef shows how to prepare the liver to make it less metallically tasting by prepping it. You can find the recipe here.

Grilled beef liver 

This recipe has only a few ingredients and can be done in less than 30 minutes. It is a delicious healthy low-carb diet that can cater to your love for grilled meat. It is both crispy and juicy. You can find the recipe here.

Bolognese sauce with chicken livers and zoodles 

This is a unique recipe that replaces high carbs noodles with zoodles. These zoodles are noodles from zucchini. 

Zucchinis are low in carbs and perfect for keto diets. It combines both liver and bolognese sauce. You can check the recipe here.

Conclusion

In this article, we discussed and answered the question “Can I eat liver on a keto diet?”.  I included the nutritious components of the liver and the different varieties of the liver with their carbs count. I also included some recipes to cook liver and enjoy it.

References 

FoodData Central (usda.gov)

Carbs in Liver: Is Liver Keto-Friendly? (grasslandbeef.com)