Chicken Liver
How Many Calories in Chicken Liver? Nutrition Facts and Benefits
Chicken liver is a nutrient-dense organ meat widely used in cuisines around the world. It is typically sautéed, grilled, or pan-fried and often paired with onions and herbs. Valued for its rich flavor and exceptional vitamin and mineral content, chicken liver can be served as a main, in pâtés, or as a protein-packed topper for salads and grain bowls.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 167 kcal | 1.1 g | 24.5 g | 6.5 g | 0 g | 86 mg |
| 2 | 1 serving (200 g) | 334 kcal | 2.2 g | 49 g | 13 g | 0 g | 172 mg |
Health Benefits of Chicken Liver
- Exceptional source of vitamin A and vitamin B12, supporting vision, immunity, and red blood cell formation.
- Rich in heme iron and folate, which help reduce the risk of iron-deficiency anemia.
- High-quality protein with essential amino acids for muscle maintenance and satiety.
- Provides choline, selenium, and zinc, supporting brain, liver, and antioxidant functions.
- Nutrient-dense: delivers many vitamins and minerals for relatively few calories.
Consumption Tips for Chicken Liver
- Use quick methods with minimal oil (sauté, grill, or air fryer) for a tender texture.
- Avoid overcooking to keep it soft; cook just until done for best flavor and texture.
- Soak in milk or a little lemon water for 20–30 minutes before cooking to mellow the flavor.
- Pair with onions, herbs (thyme, sage), spices, and vitamin C–rich sides (salad, citrus) to complement taste and support iron absorption.
- Enjoy in moderation due to very high vitamin A content; people who are pregnant or planning pregnancy should limit intake.