Does pork liver have vitamin D? A closer look at its nutritional profile

October 20, 2025 •

4 min read

While fatty fish is often cited as the best dietary source of vitamin D, organ meats also contain the sunshine vitamin, albeit in varying concentrations. A 100-gram serving of cooked pork liver, for instance, contains a modest amount of this essential nutrient, begging the question: does pork liver have vitamin D in meaningful quantities for a healthy diet?.

Quick Summary

Pork liver contains a small but measurable amount of vitamin D, though it is not a primary source compared to fatty fish or fortified foods. Its most significant nutritional contributions are from iron, Vitamin A, and several B vitamins, making it a nutrient-dense food choice.

Key Points

Modest Vitamin D Source: Pork liver contains a small but measurable amount of vitamin D, approximately 1.13 micrograms per 100-gram serving.
Rich in Other Nutrients: Its primary nutritional value comes from extremely high levels of Vitamin A, Vitamin B12, and iron, rather than vitamin D.
Requires Moderation: Due to its high concentration of fat-soluble vitamins like A and D, it should be consumed in moderation to avoid toxicity.
Not a Primary Vitamin D Fix: For those with a vitamin D deficiency, fatty fish, sunlight, or fortified foods are more reliable sources than pork liver.
Nutrient-Dense Food: Including pork liver occasionally can significantly contribute to your overall nutrient intake, providing essential vitamins and minerals that are often scarce in modern diets.
Preparation Techniques: The gamey flavor can be reduced by soaking the liver in milk or buttermilk before cooking.

Understanding the role of vitamin D

Vitamin D is a crucial fat-soluble vitamin necessary for calcium absorption and regulation of phosphorus, which are vital for maintaining healthy bones. It also plays a key role in supporting the immune system and helping to regulate mood. While the body can produce vitamin D when the skin is exposed to sunlight, dietary sources are important, especially during months with less sunlight. Limited food sources naturally contain significant levels of vitamin D, with the flesh of fatty fish and fish liver oils being among the best. This scarcity often leads people to consider less conventional sources like organ meats.

Does pork liver have vitamin D? The nutritional verdict

Yes, pork liver does contain vitamin D, but the amount is relatively low compared to other nutrient powerhouses and primary vitamin D sources. According to several nutritional databases, a 100-gram serving of cooked pork liver provides approximately 1.13 micrograms (or 45 IU) of vitamin D, which amounts to about 8% of the Daily Value. It's worth noting that some nutrient databases may report slightly different figures or even negligible amounts, which can be attributed to differences in preparation methods (raw vs. cooked), testing methodologies, or rounding. Regardless of minor variations, pork liver should be viewed as a supplemental source of vitamin D, rather than a primary one. Its true nutritional merit lies elsewhere.

Beyond vitamin D: Pork liver's impressive nutrient profile

While its vitamin D contribution is minor, pork liver is undeniably a nutritional superstar, packed with a wide array of other essential vitamins and minerals that can significantly benefit your health. This nutrient density is why organ meats have been revered for centuries.

Key nutrients in pork liver

Vitamin A: A single serving of pork liver delivers an astounding amount of Vitamin A, far exceeding the Daily Value. This is crucial for vision, immune function, and skin health.
Iron: Pork liver is an exceptional source of easily absorbed heme iron, vital for preventing anemia and transporting oxygen throughout the body. A 100g serving can provide 100% or more of the Daily Value.
B Vitamins: The liver is a powerhouse of B vitamins, especially Vitamin B12, folate (B9), riboflavin (B2), and niacin (B3). These are critical for energy metabolism, red blood cell formation, and neurological function.
Other Minerals: Pork liver also contains significant amounts of copper, zinc, selenium, and phosphorus.

Pork liver vs. other dietary sources of vitamin D

To put the vitamin D content of pork liver into perspective, it's helpful to compare it with other common food sources. As the following table shows, while pork liver offers some vitamin D, it is not the most efficient way to boost your intake.


Food Source (100g, cooked)	Vitamin D (IU)	Key Nutrients (Other than Vitamin D)	Notes
Pork Liver	~45 IU	Vitamin A, B12, Iron, Copper	Exceptional source of Vitamin A and B12, but modest Vitamin D.
Sockeye Salmon	~500-1000 IU	Omega-3s, Protein, B Vitamins	One of the best natural sources of Vitamin D.
Beef Liver	~42 IU	Vitamin A, B12, Iron, Copper	Similar to pork liver, its vitamin D is not its main appeal.
Fortified Milk	~100 IU (per 1 cup)	Calcium, Phosphorus, Protein	A common fortified food source, reliable for consistent intake.
Cod Liver Oil	~400-1000 IU (per tsp)	Omega-3s, Vitamin A	A potent and concentrated source of Vitamin D.

Incorporating pork liver into a balanced diet

Despite its low vitamin D content, the overall nutritional benefits of pork liver make it a worthy addition to your diet, provided you consume it in moderation. Its high levels of Vitamin A can lead to toxicity if eaten in excessive quantities over time, particularly for pregnant women.

Preparation: If the strong, gamey flavor is off-putting, soaking the liver in milk or buttermilk before cooking can help. You can also dice it and mix it with ground meats to create more palatable dishes like meatloaf or meatballs.
Moderation is key: Given its nutrient density, especially Vitamin A, it's best to enjoy liver as a once-or-twice-a-week meal rather than a daily staple.

For more information on the metabolism and function of vitamin D in the body, the National Institutes of Health (NIH) is an excellent resource.

Conclusion

In summary, while pork liver does contain vitamin D, it is not a significant source that can reliably meet your daily requirements. Its real strength lies in its remarkable concentration of other vital nutrients, including Vitamin A, B12, and iron, which contribute substantially to a healthy diet. For those looking to increase their vitamin D intake, relying on sunlight, fatty fish, or fortified foods is a more effective strategy. However, incorporating pork liver in moderation is an excellent way to boost your overall nutrient intake, especially for a broader range of essential vitamins and minerals.

Frequently Asked Questions

No, pork liver is not a primary source of vitamin D. While it contains a modest amount, fatty fish like salmon, cod liver oil, and fortified foods are much more reliable and potent sources.

According to several nutrition databases, 100 grams of cooked pork liver contains about 1.13 micrograms (45 IU) of vitamin D, which is approximately 8% of the Daily Value.

Pork liver is a powerhouse of nutrients more abundant than its vitamin D content. It is exceptionally rich in Vitamin A, Vitamin B12, iron, copper, and folate.

No, you should not eat pork liver every day. Its very high Vitamin A content can be toxic if consumed excessively over time, and its vitamin D content is too low to rely on for your daily needs.

Cooking does not significantly alter the vitamin D content of pork liver. Some reports show slight variations, but the overall contribution remains modest whether raw or cooked.

No, beef liver and pork liver contain similarly low levels of vitamin D and should not be relied upon as primary sources. Both are, however, excellent sources of iron, Vitamin A, and Vitamin B12.

The best dietary sources of vitamin D include fatty fish like salmon and mackerel, fish liver oils, egg yolks, and fortified foods such as milk, cereal, and orange juice.