One 3.5-ounce (100-gram) serving of chicken liver contains approximately 165 calories, making it a nutrient-dense food packed with protein, vitamins, and minerals.
The Caloric Content of Chicken Liver
Chicken liver is one of those foods that often flies under the radar in the average diet. It’s not the most common item on your weekly grocery list, but it packs a punch in terms of both nutrition and flavor. Chicken liver offers a wealth of essential nutrients, but how many calories does it contribute to your diet?
When you think of nutrient-dense foods, chicken liver should certainly be at the top of the list. Not only is it low in calories, but it's also high in protein, iron, and a variety of vitamins, making it an excellent choice for anyone looking to add variety to their meals without loading up on extra calories.
So, just how many calories are in chicken liver? Let’s explore its caloric content, the factors that affect it, and how it fits into a healthy diet.
How Many Calories Are in Chicken Liver?
Chicken liver is relatively low in calories compared to other meats. On average, a 3.5-ounce (100-gram) serving of cooked chicken liver contains about 165 calories. This makes it an excellent option for those trying to maintain a calorie-conscious diet but still wanting to enjoy a rich, flavorful source of protein.
For comparison, let’s look at how chicken liver stacks up against other types of meats in terms of calorie content:
|
Food Type |
Calories per 100 grams |
|
Chicken Liver |
165 |
|
Chicken Breast (skinless, boneless) |
165 |
|
Beef (lean cuts) |
250 |
|
Pork (lean cuts) |
242 |
|
Turkey (skinless, boneless) |
135 |
Interestingly, chicken liver provides nearly the same number of calories as lean cuts of chicken breast or turkey, but with far more nutrients packed into each serving.
Nutritional Breakdown of Chicken Liver
While the calorie content of chicken liver is certainly noteworthy, it’s the nutritional profile that really makes it shine. Chicken liver is not only low in calories, but it also offers a significant amount of vitamins and minerals that are essential for overall health. Let’s break down the nutrition of chicken liver:
1. Protein: A Powerhouse Macronutrient
One of the key benefits of chicken liver is its high protein content. A 100-gram serving contains about 26 grams of protein, making it a solid choice for anyone looking to increase their protein intake without the high calories that come from other protein-rich foods like red meat or processed options.
Protein is crucial for building and repairing tissues, supporting immune function, and producing enzymes and hormones. For those on a low-calorie or high-protein diet, chicken liver can be an excellent option for meeting your protein needs.
2. Fat Content: Low but Rich in Nutrients
Chicken liver contains a relatively small amount of fat—around 5 grams per 100 grams—and a good portion of that fat is unsaturated, which is considered healthy for the heart. It’s also a great source of omega-3 fatty acids, which have been shown to benefit brain function, reduce inflammation, and support heart health.
However, it’s important to note that chicken liver can be high in cholesterol, with a 100-gram serving containing roughly 370 milligrams of cholesterol. While dietary cholesterol isn’t as concerning for most people as once believed, those with certain health conditions may want to consume it in moderation.
3. Vitamins and Minerals
One of the most impressive aspects of chicken liver is its wealth of vitamins and minerals. Here’s a look at the key nutrients found in a 100-gram serving:
- Vitamin A: 22,175 IU (444% of the daily recommended intake)
- Vitamin B12: 16.6 mcg (276% of the daily recommended intake)
- Iron: 6.2 mg (34% of the daily recommended intake)
- Folate (Vitamin B9): 588 mcg (147% of the daily recommended intake)
- Copper: 0.9 mg (45% of the daily recommended intake)
- Zinc: 4.3 mg (39% of the daily recommended intake)
As you can see, chicken liver is a superfood when it comes to micronutrients. The high levels of Vitamin A are especially noteworthy because this vitamin supports vision health, immune function, and skin integrity. The high amounts of Vitamin B12 are crucial for red blood cell production, nerve function, and DNA synthesis.
Iron and folate make chicken liver an excellent option for those with iron-deficiency anemia or anyone in need of a good source of these essential nutrients. Iron is particularly important for oxygen transport in the blood, while folate is essential for cell growth and function.
Cooking Methods and Caloric Content
How you prepare chicken liver can impact its overall calorie count and nutritional value. For instance, frying chicken liver in oil or butter will increase the calorie count because of the added fats. Here are some common cooking methods and how they affect the nutritional profile:
1. Grilled or Pan-Seared
Grilling or pan-searing chicken liver with little to no oil is one of the healthiest cooking methods. This helps preserve the nutrients while keeping the calorie count low. If you use a light cooking spray or a small amount of oil, the calories will stay relatively modest.
- Calories: ~165 per 100 grams
2. Fried
Frying chicken liver increases the calorie content significantly because of the added fat. Frying in butter or oil can push the calorie count up to 250-300 calories per 100 grams, depending on how much fat is absorbed during cooking.
- Calories: ~250-300 per 100 grams (depending on the oil)
3. Baked or Roasted
Baking or roasting chicken liver is another healthy way to prepare it. This method also helps retain most of the nutrients while keeping the calories low. If you opt to use oil, just be mindful of the amount.
- Calories: ~165 per 100 grams (without added oil)
How to Include Chicken Liver in Your Diet
Given its nutritional value, chicken liver can be incorporated into your diet in a number of delicious ways. Here are some simple and tasty ways to enjoy chicken liver while keeping the calorie count in check:
1. Chicken Liver Pâté
This creamy spread can be enjoyed on whole-grain crackers, low-calorie bread, or as part of a charcuterie board. While pâté can be calorie-dense depending on the added fats, it’s still a great way to enjoy chicken liver in moderation.
2. Stir-Fried with Vegetables
A quick stir-fry with a mix of colorful vegetables can make for a low-calorie, nutrient-packed meal. Opt for a non-stick pan and use minimal oil to keep it healthy.
3. Grilled Chicken Liver Skewers
Grilling chicken liver with vegetables or fruit like pineapple can be a flavorful, calorie-conscious option. The combination of smoky grilled flavor with a slight sweetness from the fruit pairs perfectly with the richness of the liver.
4. Chicken Liver Salad
Top a salad with pan-seared or grilled chicken liver for a nutritious and protein-packed meal. Add leafy greens, tomatoes, and your favorite dressing for a light yet satisfying dish.
Conclusion: How Many Calories Are In Chicken Liver?
One serving of chicken liver contains approximately 165 calories per 100 grams, making it a low-calorie yet highly nutritious food choice. With its high protein content, abundance of vitamins like A and B12, and essential minerals like iron and zinc, chicken liver is a standout option for those looking to add more nutrient-dense foods to their diet. Whether you enjoy it grilled, pan-seared, or in pâté form, chicken liver can be a versatile addition to any meal, offering a variety of health benefits without adding excessive calories.