Understanding the Iron Content in Pork Liver Pate

January 13, 2026 •

3 min read

According to the USDA, raw pork liver can contain over 23mg of iron per 100g, making it a very potent source of the mineral. The amount of iron in pork liver pate varies based on the recipe and processing, but it remains a significant source of highly bioavailable heme iron.

Quick Summary

Pork liver pate is rich in highly absorbable heme iron, with iron content influenced by the liver-to-fat ratio and other ingredients. Homemade versions can provide a very high iron density, while commercial products vary depending on the brand and recipe. The bioavailable heme iron makes it an effective food for addressing iron deficiency.

Key Points

High Heme Iron Source: Pork liver pate contains highly bioavailable heme iron, which is absorbed more efficiently by the body than non-heme iron from plant sources.
Varying Iron Content: The precise iron amount differs depending on the recipe and brand; commercial pates typically contain 4-6 mg per 100g, while homemade versions can be more iron-dense.
Rich in Other Nutrients: Beyond iron, pork liver pate is a good source of protein, vitamin B12, selenium, and vitamin A, supporting various bodily functions.
Benefits for Anemia: The high concentration and excellent absorption of heme iron make pate an effective food for preventing or addressing iron deficiency anemia.
Consider Vitamin A Intake: Due to liver's high vitamin A content, it should be consumed in moderation to avoid potential toxicity, especially by pregnant individuals.
Check Commercial Labels: Sodium and saturated fat levels can be high in some commercial pates, so reviewing nutritional information is advisable.

Pork Liver Pate: A Powerful Source of Heme Iron

Pork liver is renowned for being an exceptionally rich source of iron, and when processed into pate, it retains a significant portion of this vital mineral. The iron found in pork liver is predominantly heme iron, which is absorbed much more efficiently by the body than the non-heme iron found in plant-based sources. This makes pork liver pate a highly effective dietary supplement for those with or at risk of iron deficiency.

Iron Content Variations in Pork Liver Pate

Determining the precise amount of iron in pork liver pate can be complex, as it depends heavily on the preparation method and ingredients. The key variables that influence the final iron content include:

Liver-to-fat ratio: Pate recipes often include other ingredients like fat (butter, cream, or pork fat) and various fillers. A higher proportion of actual liver in the recipe will result in a higher iron concentration.
Commercial vs. homemade: Commercially produced pates can have widely varying iron levels, as shown by different nutrition labels. Homemade versions, where the liver content is typically higher, often provide a much denser iron profile.
Processing: The cooking process can sometimes affect nutrient density, but the total amount of iron from the original liver remains largely intact in the final product.

Comparison: Pork Liver Pate vs. Other Iron Sources

To understand the potency of pork liver pate as an iron source, it is useful to compare its iron content per 100g to other common foods.


Food Source	Approximate Iron per 100g	Iron Type	Notes
Raw Pork Liver	23.3mg	Heme	Very high concentration, basis for homemade pate.
Pork Liver Pate (Canned)	~5.5-6mg	Heme	Average commercial product; varies by brand.
Beef Liver	4.8mg (per 75g)	Heme	Good source, but pork liver has been shown to contain more.
Lentils (Cooked)	3.3mg	Non-heme	Excellent plant-based source, but absorption requires Vitamin C.
Beef (Broiled)	2.6mg (per 113g)	Heme	Good meat source, but significantly less dense than liver.
Spinach (Boiled)	1.6mg	Non-heme	Non-heme iron, requires enhancers for absorption.

This comparison highlights that even a modest serving of pork liver pate provides a substantial iron boost compared to many other commonly consumed foods.

The Health Benefits of Dietary Iron

Iron is an essential mineral with several critical functions in the body. The heme iron in pork liver pate offers several health benefits due to its high bioavailability. These include:

Oxygen Transport: Iron is a central component of hemoglobin in red blood cells, which carries oxygen from the lungs to the rest of the body. Proper iron levels are crucial for cellular respiration and energy production.
Cognitive Function: Iron plays a role in brain development and cognitive processes. Adequate iron intake is particularly important for infants and children.
Immune Support: Iron helps support a healthy immune system by assisting in the proliferation and maturation of immune cells.
Energy and Vitality: Iron deficiency, or anemia, can lead to fatigue, weakness, and poor concentration. A diet rich in iron can help prevent these symptoms and improve overall energy levels.
Pregnancy and Postpartum Health: Pregnant women and new mothers have higher iron requirements. Pork liver pate can be a nutrient-dense and convenient food option for replenishing iron stores, although consulting a doctor is essential due to high vitamin A levels.

Potential Risks and Considerations

While pork liver pate is a nutritional powerhouse, it is not without considerations. Liver is high in Vitamin A, and excessive intake can be toxic. Moderation is key, and individuals with high cholesterol or those who are pregnant should consult a healthcare provider before consuming liver products regularly. Additionally, commercial pates can be high in sodium and saturated fat, so reviewing nutrition labels is recommended for those monitoring these intake levels.

Conclusion

Pork liver pate is a concentrated source of highly bioavailable heme iron, with typical commercial versions providing around 5.5-6mg of iron per 100g, while homemade versions can be even richer. Its iron content is significantly higher than many other common meat and plant-based sources. For individuals looking to boost their iron intake, particularly those with deficiency concerns, incorporating moderate amounts of pork liver pate into their diet can be highly effective. The nutritional benefits extend beyond just iron to include other essential vitamins and minerals, but due diligence regarding potential overconsumption of Vitamin A is necessary. For those curious about the composition of their food, resources like the USDA nutrient database can provide specific details about different liver products.

Frequently Asked Questions

Yes, the iron in pork liver pate is heme iron, which is absorbed much more efficiently by the human body compared to the non-heme iron found in vegetables and other plant-based foods.

Yes, due to its high concentration of easily absorbed heme iron, pork liver pate can be a very effective dietary choice for people who need to increase their iron levels to combat anemia.

The iron content can vary significantly. Generally, homemade pate, which typically uses a higher proportion of liver, may contain more iron per serving than many commercial or canned versions.

Besides iron, pork liver pate is rich in essential nutrients like vitamin A, B vitamins (especially B12), selenium, and zinc.

Eating pork liver pate every day is not recommended due to its very high vitamin A content, which can build up to toxic levels over time. Moderation is key.

Since the iron is already highly bioavailable heme iron, it is readily absorbed. However, pairing it with foods rich in vitamin C, like bell peppers or parsley, can further support overall iron absorption, though it is less critical than with non-heme sources.

Pork liver is typically higher in iron than beef liver. For example, some data shows that 75g of pork liver contains 13.4mg of iron, compared to 4.8mg in the same amount of beef liver.