Veal Liver

Low FODMAP

Typical portion

Any typical portion Low

Veal liver is Low FODMAP, a plain organ meat that's essentially protein and fat with no fermentable carbohydrate to stir things up.

As pure protein and fat, veal liver carries no FODMAP subgroups, so it sits comfortably low at any typical portion.

Pan-sear or braise it simply with herbs and garlic-infused oil to keep the whole plate gentle, and watch for onion or flour-based gravies that can change the picture.

Why veal liver is rated low

Veal liver is low FODMAP. It is an organ meat made of protein and fat with negligible carbohydrate, so the liver itself brings nothing fermentable. The rating is estimated from what veal liver is made of rather than measured at a weighed serving, which is why the ladder reads "Any typical portion" and no figure. The trouble is its most famous partner: liver and onions, where the onion is the high FODMAP part of the dish, along with the flour dredge and the gravy.

What changes your risk

Liver and onions The classic Venetian and diner versions are built on a large pile of slow-cooked onion. The liver stays low; the onions make the dish high FODMAP.
Flour dredge Calf's liver is usually dusted in wheat flour before searing, which adds FODMAPs to an otherwise low food. Rice flour or a gluten free flour gives the same golden crust.
Gravy and pan sauce Store-bought gravy and stock cubes commonly list onion and garlic, and many gravies are thickened with wheat flour. Cooking does not break FODMAPs down, and the water-soluble FODMAPs from onion and garlic stay in the sauce.
Bacon and sides Bacon is a traditional pairing, but some cured bacon and sausages are seasoned with onion or garlic powder, so check the label. Mash made with ordinary milk, or a slice of wheat toast, also adds to the meal's load.
Low is per food, not per plate Veal liver adds nothing to the meal's total, so a plate that looks gentle can still add up to a high load once the onions, gravy and bread are counted.

What else works

Veal liver sits with other plain meats at low: chicken and turkey livers, lamb's liver, beef, poultry and fish all stay low when cooked plainly. The lookalikes that are not low are the prepared forms: liver and onions, pâté and liverwurst, chopped liver, and anything in a shop-bought gravy. To keep the sweet, savoury edge onions usually give, cook the green tops of spring onions or leek leaves in butter until soft, or use a drizzle of garlic-infused oil, a splash of balsamic or wine, and fresh sage.

How to keep it low

Ask the butcher to slice the liver evenly and to remove the outer membrane, or peel it yourself, since it curls in the pan otherwise. Pat the slices dry, dust them in rice flour seasoned with salt and pepper, and sear hard and briefly in butter or garlic-infused oil so the centre stays rosy; overcooked liver turns dry and grainy. Make the pan sauce from a splash of wine or a homemade stock you know is free of onion and garlic. Serve with plain mashed potato made with butter, polenta, green beans or sauteed bok choy rather than toast.

Common questions

is veal liver low fodmap

Yes. Veal liver is low FODMAP at Any typical portion, a rating estimated from what it is made of, protein and fat with negligible carbohydrate. The onions, flour and gravy it is often served with are what raise the load.

is liver and onions low fodmap

No. The liver is low, but the onions that define the dish are high FODMAP. Swapping them for the green tops of spring onions or leek leaves keeps the idea of the dish within the diet.

can i eat calves liver on the elimination phase

Plain veal liver fits the elimination phase when it is cooked without onion, garlic or a wheat flour coating. Rice flour, garlic-infused oil and fresh herbs keep it there.

what flour to use for low fodmap liver

Rice flour or a gluten free flour blend gives a crisp coating without the wheat. Check a blend's label for inulin or chicory root.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Veal Liver is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.