How many calories are in a thin slice of liverwurst?

Liverwurst, also known as liver sausage, is a type of sausage made from liver, pork, and spices. It has a soft, spreadable texture and a distinct liver flavor. Liverwurst is a popular cold cut used for sandwiches and charcuterie boards. But how many calories are actually in a thin slice of this indulgent sausage?

Calories in Liverwurst

The number of calories in liverwurst can vary depending on the brand, ingredients, and slice thickness. According to the USDA, a 1 ounce or 28 gram serving of liverwurst contains approximately:

  • 99 calories
  • 8 grams of fat
  • 6 grams of protein

Since liverwurst is made from pork liver and fat, it is considered a higher fat and higher calorie sausage option. It provides nearly double the calories and total fat of a lean sliced meat like roast beef or turkey breast.

Calories in a Thin Slice of Liverwurst

Many delis and supermarkets sell presliced liverwurst in thin slices around 1 ounce or slightly less. A typical thin slice of liverwurst is likely to be around 1/2 ounce or 14 grams. At this portion size, a thin slice would contain approximately:

  • 50 calories
  • 4 grams of fat
  • 3 grams of protein

The actual calories can vary between brands based on factors like:

  • Meat to fat ratio: Fattier liverwurst will be higher in calories than leaner varieties.
  • Fillers: Types and amounts of fillers and binders added, like breadcrumbs or flour.
  • Portion size: Thicker slices will have more calories than thinner slices.

Liverwurst Nutrition Facts

Here is the full nutrition breakdown for a 1 ounce or 28 gram serving of liverwurst:

Nutrient Amount
Calories 99
Fat 8g
Saturated Fat 3g
Trans Fat 0g
Cholesterol 26mg
Sodium 331mg
Carbohydrates 1g
Fiber 0g
Sugar 0g
Protein 6g

As you can see, liverwurst is high in fat and sodium compared to other protein sources like chicken or plant-based proteins. The saturated fat and cholesterol levels are a result of the pork liver used.

Ways to Enjoy Liverwurst

Liverwurst has a smooth texture and savory umami flavor that makes it perfect for sandwiches and appetizers. Here are some popular ways to eat liverwurst:

  • Liverwurst sandwiches – Spread on rye bread or a bagel with spicy mustard.
  • Liverwurst dip – Blend with cream cheese, spices, and lemon juice for a creamy dip.
  • Charcuterie boards – Serve alongside cured meats, cheeses, nuts, and pickles.
  • Deviled eggs – Top stuffed egg halves with a dollop of liverwurst.
  • Crackers – Serve on crackers for an easy appetizer.
  • Quesadillas – Add to quesadillas with cheese and onions.

Liverwurst pairs well with tangy and acidic ingredients like mustard, pickles, capers, onions, sauerkraut, and vinegars. These help cut through the rich fattiness. Spices like caraway, nutmeg, allspice, paprika, and cloves complement the savory flavor.

Tips for Thinly Slicing Liverwurst

For liverwurst sandwiches, charcuterie trays, and other recipes, thinly sliced liverwurst is ideal. Here are some tips for getting perfect thin slices at home:

  • Use a very sharp knife, like a carving knife or chef’s knife.
  • Chill the liverwurst thoroughly so it firms up before slicing.
  • Cut very thin slices across the diameter of the liverwurst.
  • Aim for slices around 1/16-1/8 inch thick.
  • Let the knife do the work with gentle back and forth motions.
  • Cut slices while the liverwurst log is still whole, then separate.

Using a serrated bread knife can help get through the soft texture cleanly. But be sure to wipe the knife between slices so the liverwurst doesn’t stick.

Buying and Storing Liverwurst

When shopping for liverwurst, look for varieties without artificial flavors, nitrates, and nitrites. Opt for brands made with simple, natural ingredients. Check the nutrition label and select options lower in sodium and saturated fat when possible.

Once purchased, liverwurst will generally stay fresh for 1-2 weeks in the refrigerator. To maximize freshness and flavor, observe these liverwurst storage tips:

  • Keep liverwurst refrigerated at all times at 40°F or below.
  • Store in the original packaging or wrapped tightly in plastic wrap.
  • If sliced, wrap in an airtight container or bag.
  • Eat within 3-5 days after opening.
  • Watch for mold development, especially around the edges.
  • Discard if the liverwurst has an off smell, flavor, or appearance.

For longer storage, liverwurst can be frozen for 2-3 months. Thaw overnight in the refrigerator before using.

Liverwurst During Pregnancy

Pregnant women may need to exercise caution when eating liverwurst and other liver-based foods. Here’s what to know about eating liverwurst while pregnant:

  • Liver is high in vitamin A, which can be harmful in excessive amounts during pregnancy.
  • Adults need 700-900 mcg vitamin A daily. Do not exceed 3000 mcg when pregnant.
  • A 1 ounce serving of liverwurst provides about 317 mcg vitamin A.
  • Eat liverwurst in moderation along with a variety of other proteins and foods.
  • Avoid liver pâté, which has even higher vitamin A levels.
  • Check with your doctor about specific consumption guidelines.

In addition to vitamin A concerns, pregnant women should only consume lunch meats like liverwurst if heated to steaming hot or 165°F. This kills any potential Listeria bacteria that could cause food poisoning.

Healthier Liverwurst Options

While liverwurst tastes delicious, it is one of the higher fat and higher calorie processed meat options. But some brands offer healthier liverwurst alternatives, such as:

  • Organic liverwurst – Made from pasture-raised meats without hormones or antibiotics.
  • Chicken or turkey liverwurst – Uses poultry liver instead of pork liver.
  • Vegan liverwurst – Made from plant-based proteins like seitan or tempeh.
  • Low sodium liverwurst – Contains 25% less sodium than regular varieties.

You can also make your own homemade liverwurst to control the ingredients. Replace some of the pork with lean chicken or turkey. Use oils like olive or avocado instead of lard or butter. And adjust spices to your taste.

Liverwurst for Weight Loss

At nearly 100 calories and 8 grams of fat per ounce, liverwurst is too high in calories to be included in most weight loss meal plans. But there are some ways you can incorporate liverwurst sparingly while dieting:

  • Have a thin slice once a week in place of higher fat sandwich meats.
  • Limit portions to 1 ounce or less per serving.
  • Pair with low calorie bread like Ezekiel bread or Wasa crispbread.
  • Choose lower sodium options to minimize water retention.
  • Pile liverwurst high with veggies to cut the fat content.
  • Opt for chicken or turkey liverwurst instead of pork varieties.

When trying to lose weight, it’s best to fill your diet with lower calorie proteins like beans, lentils, fish, poultry, and lean beef or pork. Liverwurst and other processed meats should be occasional treats only.

Is Liverwurst Healthy?

Liverwurst can be part of a healthy diet when enjoyed in moderation, but potential downsides exist. Here’s a look at the healthfulness of eating liverwurst:

Potential Benefits

  • High in vitamin A, iron, and B vitamins
  • Good source of protein
  • Provides zinc, copper, phosphorus, and selenium
  • Contains some probiotics that support gut health

Potential Concerns

  • High in sodium, which may increase blood pressure
  • High in saturated fat and cholesterol
  • May contain carcinogenic processed meat compounds
  • Could be contaminated with pathogens without proper handling

Overall, liverwurst that is freshly sliced from a high quality source and eaten in moderation can fit into a nutrient-dense diet when paired with plenty of fruits, vegetables, and whole grains.

Healthier Alternatives to Liverwurst

If looking to reduce intake of processed meats like liverwurst, many healthier alternatives provide similar nutrition. Some options include:

  • Hummus, bean, or lentil spreads
  • Mashed or puréed chickpeas, white beans, or lentils
  • Smoked salmon or trout
  • Mashed avocado
  • Nut and seed butters like almond or sunflower seed butter
  • Lean deli turkey, chicken, or roast beef
  • Tofu “egg” salad
  • Cottage cheese

These foods can provide plant-based proteins and healthy fats minus the high sodium, cholesterol, and saturated fat found in liverwurst.

Conclusion

A thin slice of liverwurst contains approximately 50 calories and 4 grams of fat. The rich, meaty flavor of liverwurst comes from its pork liver and fat content, which also gives it nearly double the calories of lean deli slices. While enjoyed on the occasional sandwich or charcuterie board, liverwurst is one processed meat that you’ll want to consume sparingly for your health and waistline.

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