The Truth About Calories in Pan Fried Chicken Liver: A Complete Nutrition Guide

Are you curious about the nutritional profile of pan fried chicken liver? Whether you’re a fitness enthusiast tracking your macros or simply watching your calorie intake, understanding what’s in this nutrient-dense organ meat can help you make informed dietary choices.

Calorie Content of Pan Fried Chicken Liver

According to the nutritional data a 4 oz portion (about 113g) of pan fried chicken liver contains approximately 194 calories. This makes it a relatively moderate calorie food choice compared to many other protein sources.

If you’re preparing a larger amount, here’s how the calories scale up:

• 1 oz (28g): 49 calories
• 4 oz (113g): 194 calories
• 1 pound (453g): 780 calories

Macronutrient Breakdown

Pan fried chicken liver offers an impressive macronutrient profile, especially for those focused on protein intake:

Protein

The standout feature of chicken liver is its high protein content. A 4 oz serving provides about 29.1g of protein, which represents approximately 62% of the total calories. This makes chicken liver an excellent protein source for muscle building and recovery.

Fat

A 4 oz serving contains 7.3g of total fat, accounting for about 35% of the total calories. The fat breakdown includes:

• Saturated fat: 2.3g
• Monounsaturated fat: 1.6g
• Polyunsaturated fat: 1.4g
• Trans fat: 0.1g

Carbohydrates

Chicken liver is very low in carbs, with just 1.3g per 4 oz serving (about 3% of total calories). It contains no dietary fiber or sugars, making it suitable for low-carb and ketogenic diets

Cholesterol Content – Something to Consider

One thing to be aware of is that chicken liver is quite high in cholesterol. A 4 oz serving contains about 637mg of cholesterol, which is 212% of the recommended daily value. For a 1-pound portion, this increases to a whopping 2558mg (853% of daily value).

If you’re monitoring your cholesterol intake due to specific health concerns, you might want to consume chicken liver in moderation

Micronutrient Powerhouse

What makes pan fried chicken liver truly special is its exceptional micronutrient content:

Vitamins

• Vitamin A: A 4 oz serving provides 16,249mg, which is an incredible amount (a 1-pound serving contains 19,487mcg or 2,165% of the daily value)
• Vitamin C: 3mg per 4 oz serving
• Vitamin D: Present but exact amount not specified

Minerals

• Iron: 15mg per 4 oz serving (a pound provides 58.42mg or 325% of daily value)
• Calcium: 11mg per 4 oz serving
• Potassium: 356mg per 4 oz serving (1,429mg per pound or 30% of daily value)
• Sodium: 104mg per 4 oz serving

Calorie Burn Time

If you’re wondering how much exercise it would take to burn off the calories in a 4 oz serving of pan fried chicken liver (194 calories), here’s a quick reference:

• Swimming: 16 minutes
• Jogging: 22 minutes
• Cycling: 30 minutes
• Walking: 54 minutes

These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs.

How Does Pan Fried Chicken Liver Compare to Other Protein Sources?

When compared to other protein sources, pan fried chicken liver has some unique attributes:

1. Higher micronutrient content: Few protein sources can match chicken liver’s vitamin A and iron content.

2. Moderate calories: At 194 calories per 4 oz serving, it’s comparable to many lean meats.

3. Excellent protein-to-calorie ratio: With 29.1g of protein per 194 calories, it provides a lot of protein for relatively few calories.

4. Higher cholesterol: The cholesterol content is significantly higher than most other protein sources.

Tips for Incorporating Pan Fried Chicken Liver in Your Diet

If you’re looking to enjoy the nutritional benefits of chicken liver while managing your calorie intake, here are some tips:

• Portion control: Stick to a 4 oz serving to keep calories moderate
• Preparation method: Use minimal oil when pan frying to avoid adding extra calories
• Frequency: Due to the high vitamin A and cholesterol content, consider enjoying chicken liver once or twice a week rather than daily
• Balanced meal: Pair with lots of non-starchy vegetables to create a nutrient-dense, filling meal

Who Should Consider Adding Chicken Liver to Their Diet?

Pan fried chicken liver can be particularly beneficial for:

• Athletes and bodybuilders seeking high-quality protein
• People with iron-deficiency anemia
• Those following low-carb or ketogenic diets
• Individuals looking for nutrient-dense foods

However, people with gout or those on cholesterol-restricted diets might need to limit their consumption.

Bottom Line

Pan fried chicken liver offers an impressive nutritional profile with moderate calories (194 per 4 oz serving), high protein content (29.1g), and exceptional amounts of vitamin A and iron. While its cholesterol content is high, when consumed in moderation, it can be a valuable addition to a balanced diet.

I personally think chicken liver is one of the most underrated superfoods out there. When I’m looking to boost my iron intake or need a protein-rich meal that won’t break my calorie bank, pan fried chicken liver with some sautéed onions and a side of greens is my go-to meal. We often forget about these traditional foods that our grandparents ate regularly, but they’re packed with nutrition that’s hard to match with modern processed foods.

Have you tried incorporating chicken liver into your diet? What’s your favorite way to prepare it while keeping the calories in check?

The number of calories in fried chicken livers can vary, but a common portion, such as 1 cup (140g), contains approximately 281 calories, while a smaller 4 oz portion might be around 194 calories and a single KFC fried chicken liver contains about 44 calories. These values depend on the size of the liver, the amount of breading and oil absorbed during frying, and whether it’s pan-fried or deep-fried.

No, chicken liver is not considered high in calories; it is a low-calorie, high-protein “superfood” that also provides significant amounts of vitamins and minerals. A 100-gram serving of cooked chicken liver contains around 170 calories, making it a nutrient-dense and affordable option for weight management and healthy diets.