Liver is a type of offal that is known to have a lot of nutrients. In fact, it is referred to as the most nutrient-dense food in the world, as explained Healthline.
Still from the same page, it is stated that liver is high in quality protein, rich in essential vitamins and minerals, and low in calories. The content of some nutrients can even help meet 100 percent of daily needs.
But behind these privileges, there are some concerns about liver consumption, namely the cholesterol content. Eating too much liver can increase the risk of heart disease. So, if you’re curious about how much cholesterol is in some types of liver that are commonly consumed, read on until it’s finished, OK?
1. Beef liver (mature) contains 310 mg of cholesterol in one serving
Reported WebMD, one serving or the equivalent of 4 ounces of raw adult beef liver, contains as much as 310 milligrams of cholesterol. This is also followed by 4 grams of fat, 149 calories, and 23 grams of protein. The adult cow referred to here is more than one year old.
2. Calf liver contains 284 mg of cholesterol in one serving
calf illustration (pixabay.com/zdenet)While liver offal from calves less than one year old, has a lower cholesterol content than adult cows. This type of liver contains as much as 284 milligrams of cholesterol in every 4 ounces of raw liver. In addition, veal liver also contains 3.5 grams of fat, 130 calories and 18 grams of protein in the same portion.
3. Pork liver contains 340 mg of cholesterol
pig illustration (pixabay.com/RoyBuri)In the same serving (4 ounces of raw liver), pork liver contains 340 milligrams of cholesterol. This is higher than that found in cows, both adults and young calves. In addition, a serving of pork liver also contains 4 grams of fat, 150 calories and 24 grams of protein.
4. Lamb liver contains 436 mg of cholesterol
sheep illustration (pixabay.com/12019)One serving of lamb liver, equivalent to 4 ounces of raw liver, contains as much as 436 milligrams of cholesterol. It also contains as much as 5.5 grams of fat, 154 calories and 23 grams of protein. Lamb liver has a higher cholesterol content than beef and pork liver.
Also Read: 8 Complications of High Cholesterol and How to Prevent Them
5. Chicken liver contains as much as 484 mg of cholesterol
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chicken illustration (pixabay.com/Ralphs_Photos)How about chicken hearts? It turns out that in the same dose, chicken liver contains as much as 484 milligrams of cholesterol. The amount is very high compared to the types of beef, pork and lamb offal. In addition, chicken liver also provides 5 grams of fat, 130 calories and 19 grams of protein in one serving.
6. Goose liver contains about 484 mg of cholesterol
swan illustration (pixabay.com/suju-foto)In addition to chicken liver, one goose liver, which measures about 3.3 ounces, also provides a very high amount of cholesterol, which is as much as 484 milligrams of cholesterol. It also comes with 4 grams of fat, 125 calories and 15.5 grams of protein. For those of you who like to eat goose liver, maybe you have to adjust the portion.
7. Cod liver contains as much as 79 mg of cholesterol
cod oil illustration (pixabay.com/PublicDomainPictures)Do you like cod? In 2 ounces of canned cod liver, can contain about 79 milligrams of cholesterol. It also provides 21 grams of fat, 210 calories and 5 grams of protein.
8. The safe limit of cholesterol that must be consumed every day
illustration of processed heart (pixabay.com/Istvan Hauser)From the description above, it can be concluded that the liver that contains the most cholesterol is chicken and goose with a content of 484 milligrams. While in second place, there is beef liver which is estimated to contain 310 milligrams of cholesterol. Then what is the limit for cholesterol consumption per day?
In older dietary guidelines, doctors usually recommended consuming no more than 300 milligrams of dietary cholesterol per day. If you have a high risk of heart disease, this limit becomes more stringent, namely no more than 200 milligrams of dietary cholesterol per day, as reported by Healthline.
However, these guidelines are now obsolete. Because according to research, the amount of dietary cholesterol itself is not dangerous and does not contribute to increasing cholesterol levels in the blood.
However, you also need to limit your consumption of foods that are high in cholesterol to stay healthy. page Healthline explains, foods high in cholesterol tend to be high in saturated fat. Meanwhile, too much saturated fat can trigger the body to produce bad cholesterol (LDL).
This bad cholesterol can clog blood vessels. Where in the end it can lead to more serious diseases, such as heart disease. The 2020-2025 dietary guidelines for Americans, suggest eating as little cholesterol as possible to keep the body’s cholesterol levels low.
The liver is a nutrient-dense offal. However, it also has a high cholesterol content that consumption should be wary of. Although there is no specific limit to how much dietary cholesterol one should consume each day, dietary guidelines recommend minimizing the amount.
Also Read: 5 Sources of Pectin Fiber That Help Lower Cholesterol
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2023-05-16 13:36:00
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