Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| One liver, 35 g | 49 | 7.1 | 2.1 | 0.2 |
| 100 g | 140 | 20.4 | 5.9 | 0.7 |
| Serving, 150 g | 210 | 30.6 | 8.9 | 1.1 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw | 210 kcal |
| Boiled | 249 kcal |
| Braised in sour cream | 270 kcal |
| Fried with onion in oil | 300 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin A | 4,950 mcg | 550% |
| Vitamin B12 | 24.9 mcg | 830% |
| Folate (B9) | 882 mcg | 220% |
| Iron | 13.5 mg | 96% |
| Vitamin B2 | 2.7 mg | 150% |
How many calories are in chicken liver
Raw chicken liver has about 140 kcal per 100 g: 20.4 g of protein, 5.9 g of fat and under a gram of carbs. One liver weighs 30-40 g and gives about 50 kcal, a 150 g serving 210 kcal and 31 g of protein. In calories liver is closer to chicken breast than to thigh, and in vitamins no meat compares.
Fried with onion and braised in sour cream
The most popular dish, liver fried with onion, comes to about 200 kcal per 100 g: the oil soaks in, and the onion adds a few carbs. Liver braised in sour cream is about 180, depending on the sour cream fat. Boiled liver is about 166 kcal: it loses water when cooked. Chicken liver pâté with butter is already about 220 kcal per 100 g.
Vitamins in chicken liver
A 150 g serving of liver gives several days' worth of vitamins A and B12, over two days of folate and almost all the daily iron. That makes it very nutritious, but vitamin A in this form accumulates in the body, so liver is better eaten once or twice a week rather than daily. Pregnant women should discuss liver with a doctor because of the vitamin A.
Chicken liver for weight loss
Liver is an inexpensive protein food of moderate calories, as long as you do not fry it in a lot of oil. The lightest option is to braise liver with onion and carrot in water with a spoon of sour cream: about 150 kcal per 100 g. A side of buckwheat or vegetables makes such a lunch filling and balanced.
How to count your serving
Weigh the raw liver and multiply by 1.4, counting oil and sour cream separately. If the liver is already on a plate with a side, take a photo in MyFoodMate AI and the app estimates the weight of each food.