Does Chicken Liver Have High Calories? Separating Myth from Fact

November 25, 2025 •

3 min read

According to the USDA, a 100-gram serving of raw chicken liver contains approximately 119 calories. This dispels the common misconception that chicken liver has high calories, and highlights its potential as a nutrient-dense food that can be beneficial when consumed in moderation.

Quick Summary

Chicken liver offers a moderate calorie count but is exceptionally high in vital nutrients like iron, B vitamins, and protein. While it is also high in cholesterol, its overall nutrient density makes it a beneficial dietary addition in moderation for most people.

Key Points

Moderate Calorie Count: Chicken liver has a moderate calorie level, with cooked versions containing approximately 172 calories per 100 grams.
Rich in Nutrients: It is a powerhouse of vitamins and minerals, including iron, Vitamin A, Vitamin B12, and folate, making it highly nutrient-dense.
High in Cholesterol, Low in Saturated Fat: While chicken liver is very high in dietary cholesterol, it is relatively low in saturated fat, which has a more significant impact on blood cholesterol for most people.
Important for Anemia: The high iron content makes it an excellent food for preventing and addressing iron deficiency anemia.
Cook Thoroughly for Safety: Chicken liver must be cooked to an internal temperature of 165°F (73.9°C) to eliminate bacteria like Campylobacter.

Calorie and Nutrient Breakdown of Chicken Liver

Contrary to popular belief, chicken liver is not a high-calorie food. Per 100 grams, cooked chicken liver contains between 119 and 172 calories, depending on the preparation method. This places it in a moderate range, comparable to or even lower than many cuts of muscle meat. What truly sets chicken liver apart is its remarkable nutrient density—it provides an incredible amount of vitamins and minerals for a relatively low caloric investment.

The Nutritional Powerhouse Within

While the calorie count is modest, the nutrient profile is anything but. Chicken liver is an exceptional source of several essential micronutrients:

Iron: Crucial for preventing anemia and supporting oxygen transport in the blood.
Vitamin A (Retinol): Supports vision, immune function, and reproductive health.
B Vitamins: Contains high levels of B12, folate (B9), riboflavin (B2), and niacin (B3), which are vital for energy metabolism and brain health.
Choline: Supports brain health and liver function.
Selenium: An important antioxidant that supports thyroid function.

A Closer Look at Cholesterol

One of the main reasons for concern regarding chicken liver has been its high dietary cholesterol content. A 100-gram serving can contain over 500mg of cholesterol, far exceeding the old daily recommendations. However, modern nutritional science has shifted its focus. For most healthy individuals, dietary cholesterol has a less significant impact on blood cholesterol levels than previously thought. The primary culprits for elevated LDL (bad) cholesterol are saturated and trans fats. Since chicken liver is relatively low in saturated fat, its cholesterol content is less of a concern for many. Nevertheless, individuals with pre-existing high cholesterol or certain health conditions should still monitor their intake and consult a healthcare professional.

Comparison: Chicken Liver vs. Chicken Breast

To truly understand its calorie and nutrient value, comparing chicken liver with a more common poultry choice like chicken breast is useful. While chicken breast is often lauded as a low-calorie protein source, it lacks the micronutrient density of liver.


Nutrient (per 100g)	Chicken Liver (cooked)	Chicken Breast (cooked)
Calories	~172 kcal	~165 kcal
Protein	~26g	~31g
Iron	~13mg	~0.7mg
Vitamin A	~4296mcg	0mcg
Vitamin B12	~21mcg	Negligible
Folate (B9)	~560mcg	Negligible

The comparison clearly shows that while calorie and protein counts are relatively similar, chicken liver provides a dramatically higher concentration of vital micronutrients like iron, Vitamin A, and B12.

How to Incorporate Chicken Liver into a Healthy Diet

To reap the nutritional benefits while being mindful of its properties, moderation and proper preparation are key. Healthy adults can typically enjoy a serving of chicken liver once or twice a week. Cooking methods can significantly impact the final dish's calorie and fat content. Pan-frying in a small amount of olive oil is a healthier option than deep-frying.

Here are some healthy ways to enjoy chicken liver:

Sautéed with Onions and Garlic: A simple and delicious classic, pairing the liver with caramelized onions to balance its flavor.
Chicken Liver Pâté: Blending cooked liver with herbs and a touch of butter or olive oil creates a nutrient-rich spread.
Stir-fries: Adding thinly sliced chicken liver to vegetable stir-fries boosts the protein and nutrient content of the meal.
Mixed into Ground Meat: For a milder taste, finely grind or grate frozen liver and mix it into ground beef for burgers or meatloaf.

Safety Considerations

It is crucial to cook chicken liver thoroughly to an internal temperature of 165°F (73.9°C) to eliminate harmful bacteria like Campylobacter. This is particularly important for pregnant women, young children, and older adults.

Conclusion: A Nutrient-Dense Addition, Not a Calorie Bomb

In conclusion, the answer to "does chicken liver have high calories?" is a definitive no. Its calorie count is moderate, and its nutritional value is exceptionally high. While its high cholesterol content requires mindful consumption for certain individuals, for most, its low saturated fat and rich vitamin and mineral profile make it a smart and healthy dietary addition in moderation. By focusing on healthy preparation methods, you can easily incorporate this often-overlooked superfood into your meals to boost your intake of iron, B vitamins, and other essential nutrients.

For more information on the safety and nutritional benefits of organ meats, consult reliable sources like the CDC or health institutions such as WebMD.

Frequently Asked Questions

No, chicken liver is relatively low in fat. A 100-gram serving of cooked liver contains about 6-7 grams of fat, with only a small portion being saturated fat.

For most healthy individuals, consuming chicken liver in moderation, typically once a week, is recommended to avoid excessive intake of Vitamin A and dietary cholesterol.

While chicken breast is a leaner protein source, chicken liver is far more nutrient-dense. It provides significantly higher levels of iron, Vitamin A, and B12 for a similar calorie count.

Yes, the method of cooking can slightly alter the calorie count. Simmered or pan-fried chicken liver has a slightly higher calorie count per 100g compared to its raw state due to the concentration of nutrients and added cooking fats.

Yes, chicken liver can be a beneficial food for weight loss. It is moderate in calories, high in protein which promotes satiety, and packed with nutrients that support metabolism.

No, pregnant women should avoid or severely limit their intake of liver and liver products due to the extremely high concentration of Vitamin A (retinol), which can be harmful to a developing baby in large doses.

To mellow the flavor, you can soak the livers in milk or lemon water for 30 minutes before cooking. Pairing them with strong aromatics like onions and garlic or blending them into a pâté also helps.