Calorie Chart / Meat & Eggs / Offal
How Many Calories Are in Offal?
Calculation of the nutritional value & Recommended Dietary Intake of offal
For g and a calorie requirement of kcal
| Calories 180 kcal | Proteins 26 g | Lipids 9 g | Carbohydrates 0 g |
| 9% | 35% | 13% | 0% |
Health benefits of offal
Offal - 100g
Calories 120 kcal
Proteins 17 g
Lipids 6 g
Carbohydrates 0 g
Offal is a generic term covering liver, heart, kidneys, sweetbreads, and tripe. With around 120 kcal per 100 g, it is considered a moderate-calorie food, making it interesting for anyone monitoring daily calories while looking for highly concentrated nutrients. Thanks to its 17 g of proteins for very few carbohydrates, offal supplies high-quality amino acids without adding many calories from sugars.
Liver—one of the best-known pieces of offal—is exceptionally rich in vitamin B12, vitamin A, folate, and heme iron; these micronutrients support red blood cell production and help reduce fatigue. Kidneys provide selenium and zinc, minerals involved in immunity and hormonal balance, again at a moderate calorie cost. Heart is a valuable source of coenzyme Q10 and omega-3 fatty acids, elements whose cardiovascular benefits are supposed but still under investigation; they come with very few additional calories compared with fattier muscle cuts. Finally, tripe and tendons deliver natural collagen (supposed joint benefit) while keeping calories in check.
Because nearly all edible parts of the animal are used, eating offal also limits food waste, an environmental benefit that adds no calories but a lot of common sense. Historically, nose-to-tail cooking dates back to ancient Rome and was praised by French chefs such as Brillat-Savarin. Today, chefs revive these traditions to offer nutrient density without excessive calories.
Tips for incorporating offal into a balanced diet
To integrate offal into a balanced meal and control calories, sauté 120 g of diced heart with onions, deglaze with lemon juice, and serve alongside steamed broccoli. The dish will feel hearty while keeping overall calories low. You may also simmer a classic French Caen-style tripes; pair one ladle with a bowl of lentils to obtain slow carbohydrates, fibers, and an even release of calories.
For athletes chasing proteins without unnecessary calories, try grilling thin slices of offal and serving them on a bed of brown rice mixed with chopped herbs. If you enjoy stronger flavors, replace part of the meat in a traditional beef bourguignon with beef kidney; you will intensify taste while shaving off a few calories compared with fattier beef cuts.
General tips: do not overcook to avoid toughness and vitamin loss; soak kidneys in milk to soften their flavor; and limit portion sizes to 100–150 g because vitamin A from liver can be excessive. Adding plenty of colorful vegetables, such as ratatouille, keeps volume high, calories moderate, and the plate visually appealing.
Frequently Asked Questions
- How many calories are in offal?
- Offal provides about 120 kcal per 100 g.
- Is offal good for athletes who count calories?
- Yes. Offal offers roughly 17 g of high-quality proteins for only 120 kcal, making it easier to hit protein targets without blowing up daily calories.
- Does offal contain more calories than lean muscle meat?
- In most cases, no; many lean muscle cuts fluctuate between 110 and 140 kcal per 100 g, so offal stays within the same calorie range while delivering extra micronutrients.
- What is the best cooking method to keep offal calories low?
- Quick grilling, steaming, or gentle poaching adds minimal fat, preserving the natural calorie profile of offal. Frying in excess oil will, of course, raise calories.
- Is offal high in cholesterol despite its moderate calories?
- Liver and kidneys are indeed rich in cholesterol, but dietary cholesterol does not automatically raise blood cholesterol for everyone. If you have medical restrictions, enjoy offal occasionally and balance calories with plenty of vegetables.
- How often can I eat offal in a low-calorie diet?
- 1–2 portions per week are enough to reap the nutrient benefits without exceeding vitamin A limits or monotonously repeating the same calorie source.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
