Calorie Chart / Meat & Eggs / Pork liver
How Many Calories Are in Pork liver?
Calculation of the nutritional value & Recommended Dietary Intake of pork liver
For g and a calorie requirement of kcal
| Calories 203 kcal | Proteins 32 g | Lipids 7.5 g | Carbohydrates 2.3 g |
| 10% | 43% | 11% | 1% |
Health benefits of pork liver
Pork liver - 100g
Calories 135 kcal
Proteins 21 g
Lipids 5 g
Carbohydrates 1.5 g
With roughly 135 calories per 100 g, pork liver sits in the moderate-calorie category: it supplies fewer calories than fatty cuts of pork but more calories than most vegetables. Although calories matter for weight management, much of pork liver's interest lies in its micronutrient density.
A 100 g portion delivers several times the recommended daily intake of vitamin A (retinol), making it valuable for vision, skin, and immune function. It is also packed with B-group vitamins—particularly B12, B2, and folate—which support red blood cell formation and energy metabolism, again without an excessive calorie load. Iron, zinc, selenium, and copper reach impressive levels, useful for people prone to deficiency. Thanks to its 21 g of protein for only 135 calories, pork liver offers one of the best calorie-to-protein ratios among meats.
Historically, liver was prized in many cuisines: in French charcuterie, it appears in pâtés; in Asian cooking, it is briefly sautéed to conserve nutrients and calories; in Central Europe, it fortifies winter stews. Some supposed benefits—such as "purifying" the blood—are rooted in tradition rather than science, so they should be regarded as supposed rather than proven.
Because pork liver is naturally low in carbohydrates (1.5 g) and moderate in lipids (5 g), people seeking to control calories while boosting micronutrients often choose it over fattier organ meats. However, its very high cholesterol content obliges sensitive individuals to keep an eye not only on calories but also on overall lipid profile.
Tips for incorporating pork liver into a balanced diet
To make the most of pork liver while managing calories, cook it quickly in a non-stick pan with sliced onion, fresh spinach, and a splash of soy sauce. This keeps calories low, enhances iron absorption (thanks to vitamin C in the greens), and delivers a balanced plate.
For a comforting yet calorie-aware meal, try a rustic liver pâté: mix seared pork liver with herbs, a hint of garlic, and a little light butter. Spread thinly on a slice of wholemeal bread and accompany it with a crisp ***(link not available)*** salad—it feels indulgent while respecting calories.
If you are an athlete monitoring calories and macronutrients, pair grilled pork liver with plain rice and steamed broccoli. The dish echoes the classic bodybuilding favourite chicken breast & rice but offers a vitamin boost at a similar calorie count.
Fans of global flavours can swap beef in a traditional stir-fry for thin strips of pork liver, ginger, and bell pepper. The preparation takes minutes, so vitamins stay intact and extra oil—and therefore extra calories—remain minimal. Remember that, just like beef liver or lamb liver, overcooking raises calories only slightly but greatly reduces tenderness and nutrient quality.
Frequently Asked Questions
- How many calories are in pork liver?
- Pork liver provides about 135 kcal per 100 g.
- Does cooking pork liver change its calories?
- Light pan-searing adds very few calories, but breading or frying in oil can raise calories substantially, sometimes exceeding 220 kcal per 100 g.
- Is pork liver good for muscle gain while keeping calories under control?
- Yes. With 21 g of protein for only 135 calories, it rivals lean cuts such as turkey cutlet in protein density, making it useful for rebuilding muscle without a big calorie surplus.
- Can I eat pork liver if I watch my cholesterol as well as calories?
- While calories are moderate, cholesterol is high (around 350 mg/100 g). If you are on a cholesterol-restricted diet, limit portions or alternate with lower-cholesterol, low-calorie options like cod.
- How often should I include pork liver in a balanced, calorie-conscious diet?
- Nutritionists generally suggest one serving (100–150 g) per week. This frequency keeps calories manageable and avoids excessive vitamin A intake.
- Which foods pair well with pork liver to create a low-calorie meal?
- Steamed green beans, mixed salads, or a side of quinoa add fibre without many calories, balancing the rich taste of liver.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
