Chicken liver might not be everyone’s favorite food but it’s incredibly nutritious and relatively low in calories compared to many other protein sources. If you’re wondering how many calories are in chicken liver you’ve come to the right place. I’m going to break down everything you need to know about chicken liver nutrition in simple terms.
How Many Calories Are in Chicken Liver?
According to multiple nutrition databases a 100-gram serving of chicken liver contains approximately
- 116-167 calories (depending on preparation method)
For common serving sizes
- 1 oz (28g) = 33 calories
- 1 lb (454g) = 526 calories
Raw chicken liver is typically around 116 calories per 100g, while cooked versions (pan-fried or simmered) can reach up to 167 calories per 100g due to added cooking fats and moisture loss during cooking.
Macronutrient Breakdown of Chicken Liver
The calorie content of chicken liver comes from its macronutrients:
| Nutrient | Amount per 100g | Percentage of Calories |
|---|---|---|
| Protein | 16.92-24.5g | 61% |
| Fat | 4.8-4.83g | 39% |
| Carbohydrates | 0-0.9g | 0% |
As you can see, chicken liver is primarily protein with a moderate amount of fat and virtually no carbohydrates. This makes it a great option for those following low-carb or keto diets.
Fat Composition in Chicken Liver
The fat in chicken liver is distributed as follows:
- Saturated fat: 1.56-1.6g
- Monounsaturated fat: 1.2-1.25g
- Polyunsaturated fat: 0.82-1.3g
- Trans fat: 0.065g
Chicken liver does contain cholesterol – about 345mg per 100g serving, which is 115% of the recommended daily intake.
Impressive Micronutrient Content
What makes chicken liver truly special isn’t its calorie content but its incredible vitamin and mineral profile:
Vitamins (% of RDA per 100g)
- Vitamin A: 267-366%
- Vitamin B12: 281%
- Folate: 144%
- Vitamin B2: 117%
- Vitamin C: 20-47%
- Vitamin B3: 55%
- Vitamin B5: 67%
- Vitamin B6: 38%
- Vitamin B1: 19%
- Vitamin E: 4%
Minerals (% of RDA per 100g)
- Selenium: 118%
- Iron: 50-65%
- Phosphorus: 41%
- Zinc: 27%
- Copper: 25%
- Manganese: 18%
- Pot
Top nutrition facts for Chicken liver
| Calories ⓘ Calories for selected serving | 119 kcal |
| Glycemic index ⓘ Source:*Explanation 0.73g of net carbs Check out our Glycemic index chart page for the full list. | 0 (low) |
| Insulin index ⓘ https://pubmed.ncbi.nlm.nih.gov/32414656/ – The insulin index for poultry organ meat. | 19 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 13.9 (acidic) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 0 mg |
Chicken liver calories (kcal)
| Calories for different serving sizes of chicken liver | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 119 | |
| Calories in 1 liver | 52 | 44 g |
Chicken Liver BENEFITS! (+ 2 Easy and Delicious Chicken Liver Recipes)
FAQ
How many calories in 1 oz of chicken liver?
1 oz of chicken liver (All classes, raw) contains 34 Calories. The macronutrient breakdown is 3% carbs, 38% fat, and 59% protein. This is a good source of vitamin a (104% of your Daily Value), vitamin b12 (196% of your Daily Value), and riboflavin (b2) (39% of your Daily Value).
What is the nutrition profile of chicken liver (cooked) per 100 grams?
With data sourced from the USDA nutrient database, here is the full nutrition profile of chicken liver (cooked) per 100 grams (1). Chicken liver is rich in protein and has a protein-density of approximately 25%. Additionally, it contains a moderate amount of dietary fat and minimal levels of carbohydrate.
Is chicken liver a good source of protein?
Protein is important for many aspects of our health. Similar to most animal foods, chicken liver is a rich source of dietary protein, containing 24.5 grams protein per 100 grams. The protein in chicken liver is a “complete” protein, which means that it contains all nine of the amino acids that we require from our diet (12).
Are chicken livers high in vitamin C?
For another organ meat high in vitamin C, it may be worth looking into sweetbreads. Key Point: Chicken livers provide a generous amount of vitamin C per 100 grams. There are two types of vitamin A that we can obtain from our diet;
How much vitamin B12 is in chicken liver?
Chicken liver contains enormous amounts of the vitamin B12, with just 100 grams providing 287% of the recommended daily allowance. Vitamin B12 is involved in numerous biological processes, including but not limited to its central role in the DNA, energy, and nervous systems.
Why is chicken liver good for You?
Key Point: Chicken liver is rich in protein and contains high amounts of several important vitamins and minerals. B vitamins have an important role in energy production, and part of their job involves deriving energy from the nutrients in our food (4).
Is chicken liver okay for weight loss?
Yes, chicken liver can be good for weight loss because it is high in protein, which promotes satiety and boosts metabolism, and it is a nutrient-dense food. However, its high cholesterol content means it should be consumed in moderation, especially if you have high cholesterol. To make it a healthier part of a weight loss diet, prepare it with minimal added fat and salt, pair it with plenty of vegetables, and eat it in appropriate portion sizes.
How many calories are in one chicken liver?
One chicken liver contains approximately 52 calories, based on a 44-gram count for a typical liver. This can vary slightly depending on the exact size and how it’s prepared, with raw and cooked versions showing different nutritional profiles and caloric counts.
How many calories are in 8 oz of chicken livers?
8 oz of chicken liver (All classes, raw) contains 270 Calories. The macronutrient breakdown is 3% carbs, 38% fat, and 59% protein. This is a good source of vitamin a (831% of your Daily Value), vitamin b12 (1567% of your Daily Value), and riboflavin (b2) (310% of your Daily Value).
How many calories are in chopped chicken liver?