Liverwurst Nutrition Facts: Is Liverwurst Good for You? (2023)

Whether you’re eating liverwurst as a sausage or a soft spread over bread a la pâté, the rich bologna-esque flavor is stellar every time, anytime.

But is that fatty, rich goodness good for you?

Here’s all you need to know about liverwurst and its nutritional properties.

Liverwurst basics

Liverwurst, commonly known as “liver sausage”, is a type of sausage usually made from ground pork or beef liver, onions, other pork and beef scraps, and a lot of seasoning.

Other offal, or organ meats, are also often thrown in during the preparation process. Typically kidney and heart.

Liverwurst is prepared and presented in two main ways: encased like a summer sausage, or jarred as a spread. Either way, it is a crowd favorite to pair liverwurst with rye bread, a bit of mustard, and red onions. This is delightful and we highly recommend it.

Since many combinations of meats are fair game, liverwurst can vary widely depending on who produced it.

For example, the US Wellness Liverwurst recipe blends grass-fed and grass-finished beef trim (50%) with beef liver (20%), beef heart (15%), and beef kidney (15%), making a richly flavored sliceable Liverwurst.

Another producer could up the beef liver to 30%, or increase the trims to 60%. It really depends.

(Video) Liverwurst: How to Eat More Liver

Then when you consider spice combinations, things get even more unpredictable. Pretty much all liverwurst has salt, pepper, and onions, but people also add coriander, thyme, nutmeg, and other spices and herbs depending on their recipe.

What does liverwurst taste like?

Liverwurst, despite its name, doesn’t have a strong liver or offal flavor. It is like a rich, spreadable bologna. It is smooth and coats the tongue with a deep flavor, and it is often served thinly sliced since it is so dense.

Liverwurst is also often prepared with fresh herbs and herbal oils such as rosemary, which can dull the livery taste and bring forth a more balanced flavor profile.

Liverwurst’s nutritional value

Since there is no one recipe or combination of meats in liverwurst, getting an exact nutritional profile is difficult and depends upon the particular blend, but we can make generalized claims.

What we do know is that offal, or organ meats, are some of the most nutrient-dense foods on the planet, and liver is no exception. Not to mention the kidney and heart bits that are commonly mixed in.

Liverwurst can be a good source of healthy fats, amino acids, minerals, and vitamins, including Vitamin A and B12. The offal-nature also brings good amounts of iron, magnesium, selenium, and zinc.

Here is a breakdown of the nutritional value of common liverwurst:

Liverwurst nutrition facts

A 0.25 cup (55 gram) serving of liverwurst spread provides [*]:

  • Calories: 168
  • Total Fat: 14g
  • Saturated Fat: 5.46g
  • Polyunsaturated Fat: 1.34g
  • Monounsaturated Fat: 6.76g
  • Cholesterol: 64.9mg
  • Sodium: 385mg
  • Potassium: 93.5mg
  • Total Carbohydrates: 3.24g
  • Dietary Fiber: 1.38g
  • Sugars: 0.9g
  • Protein: 6.82g
  • Vitamin A: 2250µg
  • Vitamin B6: 0.105mg
  • Vitamin B12: 7.42µg
  • Vitamin C: 1.92 mg
  • Selenium: 31.9µg
  • Magnesium: 6.6mg
  • Zinc: 1.26 mg
  • Phosphorus: 126mg
  • Calcium: 12.1mg
  • Iron: 4.87mg
  • Copper: 0.132mg

And here’s a closer look at the specific nutrients present in beef tongue:

(Video) Beef Liver Is The Most Nutritious Food – Dr.Berg On Grass-Fed Superfoods

Rich in B and A vitamins

A modest ¼ cup of liverwurst sports 123.67% of your daily B-12 intake, which supports nerve function and your brain by insulating your nerves and keeping blood cells healthy.

You also get a smattering of other vitamins including B6 and Vitamin A, or retinol. Vitamin A is needed for the proper growth and functioning of many parts of the body, including the eyes, skin, and immune system [*].

Low in carbs

Like most meat-based foods, liverwurst is low in carbs, with just 3.24g per ¼ cup. This may increase or decrease depending on sugars and other additions in the particular liverwurst you get.

Liverwurst can’t compete with plain meats, which do not have carbs naturally, but it’s not something you need to watch too carefully if you’re attempting to keep your carb count down. Plus, low-carb diets tend to emphasize foods with high amounts of proteins and fats, both of which liverwurst has plenty of.

Has a good amount of iron

¼ cup (55g) of liverwurst has 27.06% of your iron’s daily value [*]. Iron helps make hemoglobin, which is a protein that acts as an oxygen transporter. Not having enough can cause your body to use its iron reserves in the liver (see the connection?), spleen, and bone marrow and can cause iron deficiency and anemia.

Contains a lot of selenium

The same serving size gets you 45.57% of selenium’s daily value. Selenium is an essential trace mineral and increases antioxidant effects in your body, and when consumed as a defense against selenium deficiency, can reduce the risk of high blood pressure during pregnancy [*].

Offers a complete source of protein

Proteins are built from a collection of molecules known as amino acids. When we digest protein, they break down into amino acids again. We need 20 different amino acids to grow and function properly, but only 9 are known to be essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine [*].

Not all foods offer all essential amino acids, and having proper amounts of amino acids is important for different processes such as muscle growth. In other words, not all protein sources are created equal. This is why you always see the amino acid breakdown on the sides of whey protein and other protein supplements.

Liverwurst, however, is a complete protein. And while not as protein-concentrated as regular beef, pork, or chicken, it still offers almost 7 grams of protein per ¼ cup serving, or close to 15 for 100 grams.

(Video) Is LIVER a SUPERFOOD?? (2022 Revision)

The nutritional downsides of liverwurst

Liverwurst has a lot of amazing nutrients, but there are some disadvantages, just like with any other heavy meat dish.

Is high in sodium

A modest 55g portion of liverwurst has 385mg or around 16% of your sodium DV [*]. This is a salty, rich food and there’s no denying that. Fortunately, liverwurst is so rich and tasty you don’t need to eat much to feel satisfied. Just keep this in mind when eating it.

Is easy to hide bad ingredients

Because liverwurst is a blend of meats, seasonings, and herbs stuffed in a casing, it’s easy for producers to get away with covering up low-quality ingredients with more salt, more sugar, or more seasoning. Generally speaking, the more sugary and salty the liverwurst, the less tasty the original ingredients, but it really depends.

To get the benefits of liverwurst without as many of the downsides, you should always aim to eat liverwurst from grass-fed, grass-finished sources that take pride in raising their animals in the most healthy and sustainable fashion.

How to add liverwurst to your diet

Now that we’ve learned all about liverwurst and its beneficial nutritional properties, how can you add it to your diet? The good news is that there is no shortage of recipes and ideas on how to serve liverwurst, ranging from easy to extravagant.

If you are a novice liverwurst consumer, here are some ideas:

  • Simply spread it over bread.
  • Add to your favorite stews for an extra nutritional kick.
  • Prepare it like classic liver by pan frying it.

It’s really that easy. Liverwurst is designed to be snackable and shareable!

The bottom line on liverwurst nutrition

Organ meats, or offal, are legendary for their caloric and nutritional density. Liverwurst is a great introduction to offal because it has a mild and pleasant taste, avoiding the characteristic “funk” that a lot of organ meats have.

You’ll get a lot of B vitamins, iron, selenium, protein, and other nutrients from liverwurst, but like any red meat, you should eat it in moderation alongside a healthy mix of other foods.

(Video) Liverwurst and Sardines Benefits Nutrient Dense Foods on the Ketogenic Diet

It’s also worth noting that liverwurst, just like hot dogs and sausages, are easy candidates for bad ingredients like processed sugars and low-quality meat. Skip low-quality liverwurst to avoid the negative health effects that come from eating processed meats made with meat from animals who were pumped full of antibiotics and hormones and living in their own filth.

The most nutritious liverwurst comes from grass-fed and grass-finished sources

The healthiest and tastiest meat can only come from 100% grass-fed, grass-finished sources. That means no antibiotics, no-GMOs, no dark warehouses — it’s just meat, made the way it should be made.

And that starts from the moment the animal is born and lasts until the moment it dies. There are no grains or industrialized additives added at any point. Because we know that if you’re doing the right things, you don’t need to pump your animals full of medicine.

And those decisions make a huge impact on both taste and nutrition. So if you want to give liverwurst a shot, don’t settle for something that’s bad for your body and taste buds, get the real thing instead.

See what 100% grass-fed and grass-finished liverwurst tastes like.

Liverwurst Nutrition Facts: Is Liverwurst Good for You? (1)Nathan Phelps

Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.

FAQs

Is liverwurst good for cholesterol? ›

The good: This food is a good source of Protein, Riboflavin and Iron, and a very good source of Vitamin A, Vitamin B12 and Selenium. The bad: This food is high in Saturated Fat and Cholesterol.

Is liverwurst high in sugar? ›

Liverwurst contains 697 calories per 213 g serving. This serving contains 61 g of fat, 31 g of protein and 6.6 g of carbohydrate. The latter is 0 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Liverwurst contains 20 g of saturated fat and 383 mg of cholesterol per serving.

Is Braunschweiger and liverwurst healthy? ›

The good: This food is a good source of Protein, Niacin, Pantothenic Acid and Iron, and a very good source of Vitamin A, Riboflavin, Vitamin B12 and Selenium. The bad: This food is high in Saturated Fat, Cholesterol and Sodium.

What is the best way to eat liverwurst? ›

Liverwurst is commonly eaten as slices on sandwiches or spread on bread as an appetizer when prepared like pate. Rye bread, red onion, and mustard on an open-faced sandwich is a classic American take on liverwurst, but anything goes, really.

What is the healthiest liverwurst? ›

The most nutritious liverwurst comes from grass-fed and grass-finished sources. The healthiest and tastiest meat can only come from 100% grass-fed, grass-finished sources. That means no antibiotics, no-GMOs, no dark warehouses — it's just meat, made the way it should be made.

Can you eat liverwurst everyday? ›

A 1/4-cup serving of liverwurst spread contains 14 grams of fat, of which 5.5 grams are saturated. Too much saturated fat in your diet contributes to heart disease and high cholesterol. If you enjoy the taste of liverwurst, eat it occasionally, but don't make it an everyday part of your diet.

Is liverwurst considered processed meat? ›

Liverwurst is a traditional meat-based sausage that is otherwise known as 'liver sausage. ' However, meat is not the only ingredient, and this German sausage contains a variety of ingredients.
...
Nutrition Facts.
NameAmount
Fat28.5 g
Saturated Fat9.3 g
Monounsaturated Fat12.7 g
Polyunsaturated Fat3.2 g
5 more rows
18 Feb 2019

What animal is liverwurst made from? ›

(b) “Liver Sausage” or “Liverwurst” is a cooked sausage made from fresh, cured, and/or frozen pork, beef, and/or veal and at least 30 percent pork, beef, veal, sheep, and/or goat livers computed on the weight of the fresh livers. It may also contain pork and/or beef byproducts.

Is liver good for diabetics? ›

The American Diabetes Association lists heart, kidney, and liver as good protein sources, but leaves it at that.

Which is better for you liverwurst or Braunschweiger? ›

The main and most important difference between these two sausages is that liverwurst is boiled, while braunschweiger is almost always smoked.
...
Liverwurst Vs Braunschweiger – Final Comparison.
LiverwurstBraunschweiger
TasteStrong liver tasteLiver taste, stronger peppery and smoky taste
9 more rows

Why do I crave liverwurst? ›

If you body is craving organ meats, it is usually a sign you have a nutritional deficiency and should try to consume organ meat in any way possible. I first started consuming organ meats in the form of liverwurst from US Wellness Meats. This liverwurst is delicious, mild, and it contains beef liver, heart, and kidney.

Is liverwurst high in iron? ›

Liverwurst is a traditional German meat spread made from liver, other organ meats, meat, fat, and spices. Due to its high liver content, it is also an excellent source of iron, and it provides 27% of the daily value for iron per cup (5).

Who eats liverwurst? ›

In some parts of Germany, liverwurst is served sliced on a plate, often with mustard or pickled cucumber. It is most commonly eaten spread on bread, as it is very soft. In the Netherlands, liverwurst (Dutch: leverworst) is customarily served in slices, often with mustard.

Is liverwurst real liver? ›

Liverwurst, also known as leberwurst or liver sausage, is a German sausage made from beef or pork liver. Seasonings for liverwurst include black pepper, salt, mustard seed, white pepper, allspice, coriander, marjoram.

What cheese goes with liverwurst? ›

For the first sandwich:

Spread cream cheese over one piece of bread. Sprinkle chives over the cream cheese, then layer with cucumber slices. Layer liverwurst slices on the remaining piece of bread, close up the sandwich, and serve.

Does liverwurst have a lot of sodium? ›

The bad: This food is high in Saturated Fat, Cholesterol and Sodium.

What is the difference between liverwurst and Braunschweiger? ›

In fact, there is one key difference between the two. Braunschweiger is typically smoked, and Liverwurst is not. While liverwurst (also known as liver sausage) is a more generic term used to describe many different types of liver-based sausages. Liver sausage can be smooth and spreadable or more like a country pate.

Is liver actually good for you? ›

Liver is one of the most nutritionally dense foods on the planet. It contains significant amounts of folate, iron, vitamin B, vitamin A, and copper. Eating a single serving of liver can help you meet your daily recommended amount of all of these vitamins and minerals, reducing your risk of nutrient deficiency.

How long does liverwurst last in refrigerator? ›

At the longest, your liverwurst will likely last in your fridge for up to 7 days. This gives you a good week to make the most of the meat. If you were to leave liverwurst in a fridge for longer than 7 days, then it may still be safe to consume but may have begun to spoil slightly.

Can I eat liver two days in a row? ›

Even though liver is incredibly healthy and nutritious, it should not be consumed daily. Eating it once per week is enough.

What is Boar's Head liverwurst made of? ›

Ingredients. Pork, Pork Livers, Beef Fat,Bacon (Cured With Water, Salt, Lessthan 2% Of Sodium Phosphate, Sodiumerythorbate, Sodium Nitrite. May Containsugar Or Dextrose), Water, Salt, Dextrose,Flavorings, Sugar, Sodium Phosphate,Sodium Erythorbate, Sodium Nitrate,Paprika.

Is there a healthy liverwurst? ›

Is Liverwurst (Liver Sausage) Good For You? In a word... Yes! Organ meats are possibly the most nutrient dense foods available and offer a concentrated source of vitamins, minerals, essential amino acids and healthy fats.

Is bologna healthy to eat? ›

Bologna, like other processed meats, may be classified as one of the least healthy foods in the Western diet. It has been estimated that 800,000 lives could be saved each year if bologna and other processed meats were eliminated from the diet.

Is liverwurst high in potassium? ›

Liver sausage, pork, liverwurst contains 1.9 g of saturated fat and 28 mg of cholesterol per serving. 18 g of Liver sausage, pork, liverwurst contains 1495.44 mcg vitamin A, 0.0 mg vitamin C as well as 1.15 mg of iron, 4.68 mg of calcium, 31 mg of potassium.

Can dogs eat liverwurst? ›

Yes, dogs can eat liverwurst in moderate amount with no hesitation. Avoid giving too much liverwurst, which can cause an adverse effect on your dog. Veterinarians considered liverwurst as a high-value treat for dogs. Also, this is really helpful for dog owners to hide pills inside of it and let their dog to eat.

What's another name for liverwurst? ›

German liver sausages is also known as Leberwurst, liverwurst and braunschweiger. Like other traditional foods, there is no set recipe for either.

Can I freeze liverwurst? ›

Can you freeze liverwurst? Yes, you can freeze liverwurst. Freezing is the best way to preserve it, as liverwurst can last only a few days in the fridge, but up to 2 months in the freezer. You can freeze liverwurst as a log, in slices, or as a pate.

What drink lowers blood sugar? ›

Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best.

What kind of meat is best for diabetics? ›

Very Lean Meat Choices (0-1g fat/ounce and 35 calories)

Poultry: Chicken or turkey (white meat, no skin), Cornish hen (no skin). Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water. Shellfish: Clams, crab, lobster, scallops, shrimp.

Is bologna the same as liverwurst? ›

Differences between Liverwurst and Bologna sausage

Liverwurst is higher in Vitamin B12, Iron, Selenium, Vitamin B2, Vitamin B5, and Copper, however Bologna sausage is richer in Vitamin A RAE, and Vitamin B1. Liverwurst's daily need coverage for Vitamin B12 is 522% higher.

Is liverwurst the same as pate? ›

Pâté is most associated with French cuisine, but variations on this dish can be found all over the world. It's possible that Americans who are unfamiliar with pâté are fans of liverwurst, unaware that the dishes are essentially the same. Liverwurst, especially in sliced form, is a common sandwich filler for many.

What is bologna made of? ›

Meat: The main ingredient in bologna is ground meat, which could be any combination of pork, beef, chicken and turkey or only one of those meats. You can even find bologna made of venison or other game meat.

Is there a low sodium liverwurst? ›

Worried about salt? Boar's Head has the answer. Enjoy these lower sodium bologna, wurst & loaf products that provide the taste and nutrition your family deserves.

Does Braunschweiger have any health benefits? ›

Good Source of B Vitamins

These are essential in the breakdown of protein, carbs and fats for energy. Braunschweiger contains 290 percent of the recommended daily intake of B-12, 80 percent of riboflavin, 35 percent of niacin, 15 percent of B-6, 15 percent of thiamine and 10 percent of folate.

What are you lacking if you crave liver? ›

For example, if someone is magnesium deficient,they might crave a pile of sautéed greens; or if someone needs more iron, they might get a craving for liver.

Is liverwurst high in calcium? ›

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet.
...
Liverwurst spread nutrition facts and analysis per 0.25 cup (55 g)
Minerals
NutrientAmountDV
Calcium12.10 mg1 %
Copper0.13 mg14 %
Iron4.87 mg27 %
7 more rows

What can I drink to increase hemoglobin? ›

7 Iron Rich Drinks to Boost Your Hemoglobin
  • Prune Juice. Dried plums, also known as prunes, are a rich source of plant-based iron. ...
  • Beetroot Juice. ...
  • Pea Protein Shakes. ...
  • Spinach, Cashew, Coconut and Raspberry Smoothie. ...
  • Pumpkin Juice. ...
  • Mulberry Smoothie. ...
  • Flaxseed and Sesame Smoothie. ...
  • Beet and Orange Smoothie.
19 Jul 2022

What fruit is highest in iron? ›

Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.

Is liverwurst considered processed meat? ›

Liverwurst is a traditional meat-based sausage that is otherwise known as 'liver sausage. ' However, meat is not the only ingredient, and this German sausage contains a variety of ingredients.
...
Nutrition Facts.
NameAmount
Fat28.5 g
Saturated Fat9.3 g
Monounsaturated Fat12.7 g
Polyunsaturated Fat3.2 g
5 more rows
18 Feb 2019

What type of meat is liverwurst? ›

(b) “Liver Sausage” or “Liverwurst” is a cooked sausage made from fresh, cured, and/or frozen pork, beef, and/or veal and at least 30 percent pork, beef, veal, sheep, and/or goat livers computed on the weight of the fresh livers. It may also contain pork and/or beef byproducts.

Is there a low fat liverwurst? ›

With our versatile Light Liver Sausage Chunk, you get all of the decadent flavor of this classic treat with 70% less fat and 50% fewer calories. Our Liver Sausage is made with premium, fresh ingredients and our own in- house spice blend. The result is authentic, wholesome flavor you won't find anywhere else.

Does liverwurst count as liver? ›

Liverwurst's three key ingredients are organ meat, meat, and fat. The meat is usually sourced from pork or beef. Traditionally, when we say organ meat, we refer to the liver, specifically – exactly why the name of the product is liverwurst.

Why do I crave liverwurst? ›

If you body is craving organ meats, it is usually a sign you have a nutritional deficiency and should try to consume organ meat in any way possible. I first started consuming organ meats in the form of liverwurst from US Wellness Meats. This liverwurst is delicious, mild, and it contains beef liver, heart, and kidney.

Is there a difference between Braunschweiger and liverwurst? ›

Braunschweiger and liverwurst are German sausages made from pork and/or beef organ meats, primarily liver. The main difference between these sausages is that Braunschweiger can be smoked.

Is liverwurst high in iron? ›

Liverwurst is a traditional German meat spread made from liver, other organ meats, meat, fat, and spices. Due to its high liver content, it is also an excellent source of iron, and it provides 27% of the daily value for iron per cup (5).

Is liver good for diabetics? ›

The American Diabetes Association lists heart, kidney, and liver as good protein sources, but leaves it at that.

How do Germans eat liverwurst? ›

In some parts of Germany, liverwurst is served sliced on a plate, often with mustard or pickled cucumber. It is most commonly eaten spread on bread, as it is very soft. In the Netherlands, liverwurst (Dutch: leverworst) is customarily served in slices, often with mustard.

What is Boar's Head liverwurst made of? ›

Ingredients. Pork, Pork Livers, Beef Fat,Bacon (Cured With Water, Salt, Lessthan 2% Of Sodium Phosphate, Sodiumerythorbate, Sodium Nitrite. May Containsugar Or Dextrose), Water, Salt, Dextrose,Flavorings, Sugar, Sodium Phosphate,Sodium Erythorbate, Sodium Nitrate,Paprika.

Is liverwurst high in carbs? ›

Liverwurst (liver sausage) (2 ounce) contains 1.2g total carbs, 1.1g net carbs, 16.2g fat, 8g protein, and 185 calories.

Is liverwurst high in fiber? ›

Liver sausage, pork, liverwurst contains 59 calories per 18 g serving. This serving contains 5.1 g of fat, 2.5 g of protein and 0.4 g of carbohydrate. The latter is g sugar and 0 g of dietary fiber, the rest is complex carbohydrate.

What is a serving size of liverwurst? ›

There are 59 calories in a 1 slice (2-1/2” dia x 1/4” thick) (18.000g) serving size of Liver sausage, liverwurst, pork.

Is bologna the same as liverwurst? ›

Differences between Liverwurst and Bologna sausage

Liverwurst is higher in Vitamin B12, Iron, Selenium, Vitamin B2, Vitamin B5, and Copper, however Bologna sausage is richer in Vitamin A RAE, and Vitamin B1. Liverwurst's daily need coverage for Vitamin B12 is 522% higher.

Is bologna healthy to eat? ›

Bologna, like other processed meats, may be classified as one of the least healthy foods in the Western diet. It has been estimated that 800,000 lives could be saved each year if bologna and other processed meats were eliminated from the diet.

Can you freeze liverwurst? ›

Yes, you can freeze liverwurst. Freezing is the best way to preserve it, as liverwurst can last only a few days in the fridge, but up to 2 months in the freezer.

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