Have you ever wondered just how much protein is packed into those small, often overlooked chicken livers? If you’re trying to boost your protein intake or just curious about this nutrient-dense organ meat, I’ve got all the answers for you today!
As someone who’s been exploring different protein sources for years, I can tell you that chicken liver is seriously underappreciated in the nutrition world. It’s not just about the protein—chicken liver offers an incredible array of vitamins and minerals that make it a true superfood.
How Much Protein is in Chicken Liver?
Let’s cut right to the chase with some cold, hard facts
Per 100 grams of cooked chicken liver:
- Protein: 24.5 grams
- Percentage of calories from protein: approximately 73%
When we look at the USDA data, a standard serving of chicken liver (about 100 grams) contains around 24.5 grams of protein, making it an excellent protein source. In a standard container of cooked chicken liver (yield from 400g raw liver), you’ll get a whopping 62.62 grams of protein!
To put this in perspective, chicken liver is extremely protein-dense, providing similar protein content to chicken breast but with a significantly higher vitamin and mineral profile.
Chicken Liver Nutrition Facts: More Than Just Protein
While the protein content is impressive, chicken liver’s full nutritional profile is what makes it truly remarkable:
Macronutrients per 100g:
- Calories: 167 kcal
- Protein: 24.5g
- Fat: 4.8g
- Carbohydrates: 0.9g
The protein in chicken liver is “complete,” meaning it contains all nine essential amino acids our bodies need from diet. It’s particularly rich in lysine, an amino acid with antiviral and anti-inflammatory properties.
The Impressive Vitamin and Mineral Content
Chicken liver isn’t just a protein powerhouse—it’s practically a multivitamin in food form! Here’s what you get in a 100g serving:
Vitamins
- Vitamin B12: 276% of RDA
- Vitamin A: 267% of RDA
- Folate: 144% of RDA
- Riboflavin: 117% of RDA
- Vitamin B5: 67% of RDA
- Vitamin B3: 55% of RDA
- Vitamin C: 47% of RDA
- Vitamin B6: 38% of RDA
- Vitamin B1: 19% of RDA
Minerals
- Selenium: 118% of RDA
- Iron: 65% of RDA
- Phosphorus: 41% of RDA
- Zinc: 27% of RDA
- Copper: 25% of RDA
- Manganese: 18% of RDA
How Does Chicken Liver Compare to Other Meats?
When comparing chicken liver to other protein sources, its nutritional density becomes even more apparent:
| Food (100g) | Protein | Calories | Vitamin A | Vitamin B12 |
|---|---|---|---|---|
| Chicken Liver | 24.5g | 167 | 267% RDA | 276% RDA |
| Chicken Breast | 31g | 165 | 0.6% RDA | 1.4% RDA |
| Beef (Ribeye) | 22g | 291 | Minimal | 28% RDA |
| Pork Loin | 29g | 197 | Minimal | 13% RDA |
As you can see, while chicken breast might have slightly more protein per 100g, it’s nowhere near as nutritionally complete as liver. And when compared to chicken breast, chicken liver delivers far more micronutrients with a similar calorie count.
10 Health Benefits of Chicken Liver’s Protein and Nutrients
The combination of high-quality protein and nutrient density in chicken liver offers numerous health benefits:
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Supports Muscle Growth and Repair – The complete protein profile helps build and maintain muscle mass.
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Fights Anemia – With 9mg of highly absorbable heme iron per 100g, chicken liver is a powerful food for preventing and treating iron-deficiency anemia.
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Boosts Energy Production – The B vitamin complex in chicken liver supports cellular energy production and metabolism.
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Supports Dental Health – The vitamin K2 content (about 12mcg per 3.5oz) helps remineralize teeth and strengthen bones.
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Promotes Healthy Blood – The combination of iron and B vitamins makes chicken liver excellent for red blood cell production.
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Enhances Skin, Hair, and Eye Health – The high vitamin A content (11,077 IU per 100g) supports cell turnover in skin and eyes.
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Boosts Immune Function – Selenium (54.6mcg per 100g) and vitamin C (17.9mg per 100g) support immune system function.
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Supports Organ Health – The diverse nutrient profile benefits multiple organ systems, including brain, heart, and thymus.
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Aids in Weight Management – High protein content with relatively low calories makes chicken liver satisfying while supporting weight goals.
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Pregnancy Support – The folate content (577mg per 100g) is crucial for fetal development (though pregnant women should be mindful of vitamin A intake).
Is There Such a Thing as Too Much Chicken Liver?
While chicken liver is nutritionally dense, it’s possible to get too much of a good thing—particularly with vitamin A. A 100g serving contains 222% of your recommended daily vitamin A, and excess vitamin A can accumulate in your body over time.
For this reason, I recommend enjoying chicken liver once or twice a week rather than daily. This frequency allows you to reap the benefits without risking vitamin A toxicity (hypervitaminosis A).
How to Make Chicken Liver Taste Great
Let’s be honest—many people avoid liver because of its strong flavor. Here are some tips to make chicken liver more palatable:
- Marinate before cooking in something acidic like lemon juice, red wine vinegar, or milk to tenderize and reduce the strong flavor
- Pan-fry with aromatic ingredients like garlic, onions, and mushrooms
- Make a pâté with butter, bacon, onions, and seasonings
- Mix small amounts into ground meat dishes like bolognese sauce
- Add to scrambled eggs with plenty of seasonings
Quick and Tasty Chicken Liver Recipe
Here’s a simple recipe I love for making chicken liver more approachable:
Chicken Liver with Garlic and Onions
- Sauté chicken livers in butter
- Add sliced garlic, mushrooms, and onions
- Cook until almost done
- Reduce heat and add red wine vinegar, salt, and pepper
- Heat until fully cooked
Should You Add Chicken Liver to Your Diet?
If you’re looking to increase your protein intake while maximizing nutrient density, chicken liver deserves a spot in your meal rotation. Just 100 grams provides 24.5 grams of complete protein along with a stunning array of vitamins and minerals.
For athletes, people recovering from illness, those with anemia, or anyone looking to improve their nutritional intake, chicken liver offers exceptional value. It’s also relatively inexpensive compared to many other high-protein foods.
The Bottom Line
Chicken liver contains approximately 24.5 grams of protein per 100g serving, making it an excellent protein source. But what truly sets it apart is its extraordinary vitamin and mineral content, offering nutrients that are difficult to find in such abundance elsewhere.
While it may not be as popular as chicken breast or thigh, incorporating chicken liver into your diet once or twice a week can significantly boost your nutrient intake and support overall health.
Have you tried incorporating chicken liver into your diet? What’s your favorite way to prepare it? I’d love to hear your experiences in the comments below!
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Pregnant women should consult with their healthcare provider about appropriate vitamin A intake.
Chicken and Beef Liver Compared
While you might think all liver is the same, there are a few key differences. We’ll discuss some of the main ones so you can make the right choice for your needs.
While all liver is delicious, we know that’s not the main draw for most people. It’s the nutritional profile. So, which is more nutritious?
When it comes to macronutrients, per 100g, they’re both pretty close. Beef liver has slightly more protein than chicken liver, but chicken has marginally fewer calories.
|
Macronutrients |
Beef Liver |
Chicken Liver |
|
Calories |
191 calories |
167 calories |
|
Carbohydrates |
5.13 grams |
0.87 grams |
|
Total Fat |
5.26 grams |
6.51 grams |
|
Protein |
29.1 grams |
24.5 grams |
Beef and chicken livers’ micronutrients are where things get interesting. As you can see from a quick scan of the table below, beef liver is higher in nutrients like vitamin A, niacin, potassium, and copper. Chicken liver, on the other hand, has more iron and calcium.
Because of this, it’s impossible to say one is better than the other nutrition-wise. They’re both healthy in slightly different ways.
|
Micronutrients |
Beef Liver |
Chicken Liver |
|
Vitamin A |
31,700 International Unit |
13,300 International Unit |
|
Niacin |
17.5 milligrams |
11 milligrams |
|
Vitamin B6 |
1.02 milligrams |
0.755 milligrams |
|
Calcium |
6 milligrams |
11 milligrams |
|
Iron |
6.54 milligrams |
11.6 milligrams |
|
Potassium |
352 milligrams |
263 milligrams |
|
Zinc |
5.3 milligrams |
3.98 milligrams |
|
Copper |
14.3 milligrams |
0.496 milligrams |
|
Selenium |
36.1 micrograms |
82.4 micrograms |
Taste and texture are where chicken and beef liver head in different directions.
Chicken liver has a mild, slightly sweet taste and a creamy, light texture. It’s the perfect option for people just venturing into the world of offal–or who don’t like strong, meaty flavors.
That’s where beef liver comes in. It has a beautifully distinct flavor: rich, complex, and intense. If you like rare steak, you’ll probably enjoy it.
You can also sneak beef liver into ground beef for a whole host of delicious, nutritious meals–without the acquired taste. Meals like ground beef and beef liver tacos, burgers, and meatballs are sure to be hit.
Both chicken and beef liver take just minutes to cook. For the best results, fry the liver in a skillet or air fryer for 4-6 minutes on high heat.
Just one word of caution: be wary of overcooking! You want the liver to be creamy and tender, not chewy and dry.
This applies more to beef liver, which cooks in slightly less time than chicken liver.
Tip: Soaking beef liver in a cup of milk for at least an hour before cooking can help keep it tender.
Whether you’re leaning more towards cooking with beef or chicken liver (or both), here are some recipe ideas for inspiration.
Beef liver
- Beef liver with onions
- Beef liver spaghetti bolognese
- Beef liver with mashed potatoes and a fig compote
Chicken liver
- Chicken liver pate
- Sticky Chinese chicken liver stir fry
- Chipotle chicken liver enchiladas
Explore more chicken liver recipes in this article.
Natural Nourishment: The General Benefits of Eating Liver
Whether from grass-fed beef or pasture-raised chickens, liver is tasty and nutrient-dense.
This organ meat has earned the title of ‘superfood’ for a reason. Just take a look at these benefits:
- Nutrient-dense: Liver is packed with vital nutrients like iron, vitamin B12, vitamin A, choline, selenium, and copper. In fact, a 100g serving of either chicken or beef liver can help you reach your recommended daily allowance for almost all of these vitamins and minerals.
- High in satiating protein: A serving of liver provides between 19 to 23g of protein, an essential macronutrient. Protein is crucial for maintaining muscle tone, boosting brain function, and stabilizing blood sugar levels. Plus, it keeps you feeling fuller for longer.
- Detoxifying: Liver contains two very beneficial compounds: glutathione and choline. These minerals help with liver detoxification, reducing the risk of issues like fatty liver disease.
- Reduced risks of anemia: Iron deficiency is the most common cause of anemia, in which your blood doesn’t have enough red blood cells. Luckily, beef and chicken liver are rich sources of iron, and vitamins C and B. These nutrients work together to keep your blood cells healthy and reduce the risk of anemia.
You can read our post for more detailed information on the benefits of beef liver.
Is LIVER a SUPERFOOD?? (2024 Revision)
FAQ
Is chicken liver a good protein?
Chicken liver is 73% protein by calories. 100 grams of chicken liver contains 116 calories, 85 of which come directly from protein. The quality of chicken liver protein is also impressive. It’s a complete protein that’s especially rich in the antiviral, anti-inflammatory amino acid lysine. 4. Chicken Liver is Loaded with B vitamins.
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.
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).
How many carbs are in chicken liver?
There are 0.73 grams of carbohydrates per 100 grams of chicken liver, raw, which accounts for 0.265% of the daily carbohydrate intake of the average person. But the carbohydrate content is so small that you can still view chicken liver as a virtually carb-free food. How much sugar in chicken liver? Chicken liver is a sugar free food.
What nutrients are in 100 grams of liver?
Here are the nutritional highlights found in just 100 grams of liver. Chicken liver has a high protein, zero-carb macronutrient profile that makes it a perfect addition to any keto or carnivore diet. 100 grams of liver contains: Chicken liver is unusually rich in vitamin A and vitamin C. 100 grams of liver contains:
How much cholesterol is in chicken liver?
Cholesterol is one nutrient everybody is interested in. There are 345 mg (milligrams) of cholesterol in 100 grams of raw chicken liver. The average adult can have 300 mg of cholesterol a day, but even if they go above the recommended amount some days, that won’t be a factor that breaks their health. On the contrary, cholesterol is good for you.
Are chicken livers high in protein?
How much protein is in 4 oz of chicken liver?
Chicken liver nutrition.
A serving of chickenliver (4 ounces uncooked) contains: Calories: 142. Protein: 21 grams. Fat: 6 grams.
How much protein is in 100g of raw chicken liver?
With approximately 20-25 grams of protein per 100g, it’s a nutrient-dense option that can significantly enhance your protein consumption. This is particularly vital if you’re pursuing fitness goals or simply aiming to improve your overall health.
Are there any downsides to eating chicken liver?
… of cholesterol, and one of the side effects of eating chicken liver, beef liver or other types of liver is that it could raise your blood cholesterol levels