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Liverwurst doesn’t often top the list of favorite foods, but if you enjoy the flavor you’re getting a healthy amount of protein, as well as more vitamin B12 and vitamin A than you need for the entire day. The meat comes in two forms: liverwurst sausage made with liver, pork and spices or liverwurst spread, which is often used on sandwiches. Either type contains a large amount of saturated fat, but you also get a good amount of iron.
Iron in Liverwurst
All meat, including liverwurst, contains iron. The amount of iron you get depends on what kind of liverwurst you eat. A 3.5-ounce serving of liverwurst sausage contains 6.4 milligrams of the essential mineral. A serving of liverwurst spread is equal to about a 1/4 cup. This portion supplies you with 4.87 milligrams of iron.
Benefits from Iron
Your daily iron need is 8 milligrams if you’re male and 18 milligrams if you’re female. Iron is one of the main components of the proteins in your body and it plays a key role in oxygen transport, too. You need a steady intake of iron to make red blood cells. The hemoglobin in your red blood cells is responsible for moving oxygen around your body. Without enough iron, you can develop anemia, which is basically a lack of healthy red blood cells. An iron deficiency can also cause fatigue and a compromised immune system.
Additional Nutrition Information
Liverwurst contains other essential nutrients in addition to iron. A 3.5-ounce serving of liverwurst sausage supplies you with about 14 grams of protein and 2.3 milligrams of zinc, a mineral that keeps your immune system working properly. You also get 4.3 milligrams of niacin, a B vitamin that keeps your nervous system healthy. A 1/4-cup serving of liverwurst spread provides you with 6.8 grams of protein, 1.26 milligrams of zinc and 2.36 milligrams of niacin.
Including Liverwurst in Your Diet
Because it contains large amounts of fat, liverwurst isn’t a particularly heart-healthy food. A 3.5-ounce serving of liverwurst sausage has 28.5 grams of fat, of which 10.6 grams are saturated. 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.
What Is Liverwurst?
Liverwurst is a seasoned and spreadable meat-based product that comes in the shape of a sausage.
Originating in Germany, liverwurst is particularly famous across Europe, and it is widely available throughout the world.
Liverwurst typically comes in two main varieties; one has a firmer (but very soft) texture, and it is sliceable.
The other form of liverwurst is spreadable, and it looks somewhat similar to pâté. You can use it like you would use any other spread.
What Is In Liverwurst?
Liverwurst is made of three primary ingredients; meat, organ meat, and fat.
These ingredients are usually from either beef or pork.
Generally speaking, the primary organ meat is liver (hence the product’s name). However, liverwurst may include other organ meats such as heart or kidney.
Additionally, there are several seasonings used in liverwurst, and these can vary depending on the specific recipe.
Most liverwurst contains salt, black pepper, and onion powder, but you may also find any of the following ingredients;
- Mustard seed
- White pepper
How Is It Made?
The production of liverwurst is very straightforward, and it merely involves grinding and mixing various proportions of meat, organ meat, fat, and seasonings and putting them into a sausage casing.
As previously mentioned, the exact ingredients (and quantities) in each liverwurst sausage will depend on the specific recipe.
Is Liverwurst Good For You?
Since liverwurst contains organ meats—primarily liver—it is very nutrient-dense.
In the next section, we will look at some of the nutritional benefits of liverwurst.
1) An Excellent Source of Complete Protein
Liverwurst contains almost 15 grams of protein per 100 g .
Furthermore, since the source of the protein is muscle and organ meats, liverwurst offers a ‘complete’ source of protein.
Complete proteins are found in foods that supply sufficient concentrations of the nine essential amino acids .
However, since liverwurst also contains added fat and numerous seasonings, it does not offer the same protein content as meat in general.
However, it is still fairly protein-rich in addition to all its other benefits.
2) Extremely High In Vitamin B12 (and Other B Vitamins)
Liverwurst provides an exceptional source of vitamin B12, with 100 grams supplying 837% of the daily value .
Vitamin B12 is an essential mineral that we need to obtain from our diet. Among its many functions, vitamin B12 plays a contributory role to red blood cell and DNA formation, and it helps us to maintain a healthy nervous system .
The best sources of B12 are organ meats and shellfish, and as liverwurst contains the former, it supplies a significant amount.
In addition to B12, liverwurst provides the full range of B vitamins, and it offers particularly high concentrations of B2 (riboflavin) and B5 (pantothenic acid).
3) A Significant Source of Retinol (Vitamin A)
Retinol is the pre-formed form of vitamin A, which our body can use in its natural state.
In comparison, carotenoids (found in plant foods like carrots and sweet potatoes) need converting to retinol inside the body. For this reason, carotenoids are otherwise known as ‘provitamin A.’
Unfortunately, the human body’s ability to convert carotenoids to retinol is poor, and the bioavailability rate of carotenoids can be exceptionally low in individuals with certain genetic variations .
Due to the absolute abundance of carotenoids in some plant foods, they can still be a great source of the vitamin.
However, foods containing retinol are an important (and reliable) source of vitamin A.
Since liver has one of the highest concentrations of retinol, liverwurst also offers a substantial supply. Per 100 grams, liverwurst contains 469% of the daily value for vitamin A .
Vitamin A has numerous benefits for human health, and it is particularly important for eye health and maintaining a healthy immune system .
4) Loaded With Iron and Selenium
Two more of the major nutrients in liverwurst are iron and selenium, both of which are essential minerals.
Liverwurst contains 62% of the daily value for iron and 105% for selenium per 100 grams .
Unfortunately, iron is one of the leading (and quickest growing) nutrient deficiencies, causing an estimated 1.62 billion cases of anemia around the world .
Iron is essential for the proper transportation of oxygen around the body, and it also plays a role in general growth and development .
The other primary mineral in liverwurst, selenium, has antioxidant properties and it helps to strengthen the immune system .
While iron and selenium are the most concentrated minerals, liverwurst supplies every essential mineral in small to moderate amounts.
5) Liverwurst Is a Tasty Way To Include Organ Meats In the Diet
Perhaps one of the most important benefits of liverwurst is the fact it allows us to eat “disguised” organ meat.
The reason for this?
Although organ meats are some of the most nutritious foods we can eat, they are not very popular, and many people dislike their texture.
On this note, the organ meats contained in liverwurst are ground together with a combination of meat, fat, and various tasty seasonings.
As a result, we can get the nutrition benefits of organ meat without the strong flavor and unusual texture.
Instead, liverwurst offers a soft and creamy texture with a buttery, meaty taste, enhanced by flavorful herbs.
If liverwurst helps people to eat nutrient-dense organ meat who would normally skip it, then that is a potential benefit.
Despite the nutritional benefits of liverwurst, there are still a couple of concerns worth knowing.
1) Very High In Sodium
Liverwurst contains large amounts of salt, with 100 grams providing around 42% of the recommended intake for sodium .
Depending on the overall diet, this could be an issue, particularly for people who are salt sensitive.
Salt sensitivity is thought to affect roughly 25% of the population, and in such individuals, higher salt intake is likely to more significantly raise blood pressure .
2) Cheap Filler Ingredients
The majority of liverwurst products contain meat, liver, fat, and seasonings.
However, there are some further processed products to be aware of that may not follow the traditional recipe.
Such products may include cheap fillers like wheat flour and vegetable oil. Although these products will still offer the same base ingredients and a broad range of nutrients, some people may prefer to stick with the more traditional options.
In this case, check the label carefully to see what the liverwurst product contains.
How To Eat Liverwurst
For those who have bought some liverwurst and are now wondering how to eat it, here are a few ideas.
1) Use It As a Spread
You can use liverwurst in the same way you would use cream cheese or any other spread.
Therefore, there are dozens of different things you could do with it, such as;
- Stuffing vegetables
- As a topping for crackers
- Serve and eat alongside meat
2) Add Liverwurst To Soups and Stews
Liverwurst stew is a thing, and you can add the traditional liver sausage to a stew alongside meat, vegetables, and any other ingredients you like.
Adding a few slices of liverwurst to a soup or stew is an easy way to upgrade the nutrient profile, and it helps with the flavor too.
3) Pan-Fried Liverwurst With Onions
Note: you need the sliceable version of liverwurst for this dish.
All you have to do is pan-fry a few slices of the sausage with some onions in a bit of butter.
This meal is quick, simple, and highly nutritious, and it provides a new take on the traditional pan-fried liver and onions.
It is similar, but it tastes much better.
4) With Cucumber and Cheese Slices
Just top some slices of cucumber with a thin slice of liverwurst and cheese.
This combination makes for a nutritious and refreshing snack, and it tastes good too.
5) Make a Liverwurst Dip
Mash some liverwurst with a bit of mayo, and you have a simple-to-make meaty dip that you can use any way you want.