Liver is the most nutrient-dense meat — 21.4 g protein, 23.3 mg iron per 100 g. Dense protein is under-estimated by 50–200% (Almiron-Roig et al., Appetite 2013). A 100 g serving is a standard portion — weigh it, as liver slices vary widely.
How should I track Pork, liver, raw?
Pork, liver, raw is high in iron. The simplest way to track Pork, liver, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
