Calorie Chart / Meat & Eggs / Poultry livers
How Many Calories Are in Poultry livers?
Calculation of the nutritional value & Recommended Dietary Intake of poultry livers
For g and a calorie requirement of kcal
| Calories 203 kcal | Proteins 29 g | Lipids 9.5 g | Carbohydrates 1.1 g |
| 10% | 39% | 14% | 0% |
Health benefits of poultry livers
Poultry livers - 100g
Calories 135 kcal
Proteins 19 g
Lipids 6.3 g
Carbohydrates 0.7 g
Poultry livers are a moderate-calorie offal (135 kcal/100 g), prized for their density of nutrients in relation to calories. They supply around 19 g of high-quality protein while keeping calories reasonable, which is valuable for people who want satiating food without an energy overload.
The organ is famous for its exceptional vitamin A content (retinol), essential for vision, skin renewal, and immune function. It is also a rich source of vitamin B12, folate, and riboflavin, making poultry livers useful for red blood cell formation and energy metabolism—all that goodness for relatively few calories.
On the mineral side, iron (mainly heme iron) is abundant and highly bioavailable, which can help prevent iron-deficiency anemia. Significant quantities of selenium and zinc contribute to antioxidant defense and hormonal balance. Choline, another compound found in poultry livers, supports liver health itself and cognitive development (though some benefits remain "supposed" and need further confirmation).
Historically, offal such as poultry livers was valued in French and Asian cuisines for providing maximal nutrition at minimal cost—an early example of eating "nose to tail" to reduce waste while controlling calories. Compared with other livers, they are milder than pork liver and less intense than beef liver, making them more approachable for newcomers watching their calories.
Tips for incorporating poultry livers into a balanced diet
Because poultry livers deliver protein and moderate calories, they fit well in balanced dishes. A classic option is sautéing them with shallots and deglazing with a splash of balsamic vinegar, then serving over a bed of blanched spinach to keep calories in check. For a heartier meal that still respects calorie goals, combine them with steamed brown rice and grilled zucchini.
If you enjoy salads, briefly pan-sear the livers and lay them warm on mixed greens with segments of orange; the citrus brightens the dish, and the overall calories stay moderate. Fans of spreads can blend cooked poultry livers with a touch of Greek yogurt and herbs for a lighter alternative to traditional pâté—spread it on a thin slice of wholemeal bread for controlled calories.
Looking for an international idea? Try chicken-liver yakitori: thread pieces onto skewers, brush with a reduced soy sauce glaze, and grill quickly. Serve alongside miso-roasted eggplant; the sweet-savory contrast enhances flavor without exploding calories.
Frequently Asked Questions
- How many calories are in poultry livers?
- There are 135 kcal per 100 g.
- Are poultry livers good for a low-calorie diet?
- Yes. With 135 kcal/100 g and 19 g of protein, they offer a high satiety index, allowing you to keep daily calories under control while meeting micronutrient needs.
- Which vitamins justify including poultry livers despite their calories?
- The food is exceptionally rich in vitamin A, vitamin B12, and folate; even a small portion covers a large share of daily requirements without adding many calories.
- How do poultry livers compare in calories to foie gras?
- Foie gras can exceed 450 kcal/100 g, whereas poultry livers provide only 135 kcal/100 g—roughly one-third of the calories.
- Can I freeze poultry livers without increasing calories?
- Freezing does not change their nutritional values; the calories, protein, lipids, and carbohydrates remain the same after thawing.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
