How Many Calories Are In Liver?

Nutrition Facts
Serving Size 4 oz.
Calories 131 (548kJ)
Amount Per Serving % Daily
Total Fat 5.4g 8%
Saturated Fat 1.8g 9%
Trans Fat 0.1g 0%
Cholesterol 390g 130%
Sodium 80mg 3%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 19.1g 0%
Calcium <1%
Potassium 259.9mg 0%
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One source of protein that most people will turn their nose up to in a hurry is liver. While liver may not have the best rap as being a tasty option that you want to enjoy on your diet plan, make no mistake about it, there are health benefits to including this in your diet.

It isn’t a fat free protein source by any means but it’s still considerably leaner than some of the other choices that you could be having that are available.

Let’s take a closer look at what all a serving of liver will provide you with.

Major Nutrients Found In Liver

As you can see from the nutritional chart above, liver does come in decently high in protein intake and is going to provide a modest amount of fat, with only a small portion of that coming from saturated sources.  Liver is also a good source of vitamin A, iron, zinc, copper, manganese, vitamin D, C, B6, thiamine, riboflavin, niacin, folate, and selenium.

With all the nutrients it contains, it’s going to go a long way to supporting properly health and functioning.   The only issue that you may want to watch out for is the fact that liver can contain higher amounts of heavy metals in some instances, so for that reason it should be kept in moderation in your diet plan.


When selecting liver you will be presented with a variety of different sources from beef, chicken, to duck so you can select whichever variety meets your preferences best.

Store liver in the fridge until you’re ready to eat it or place in the freezer if you want to save it for a later date.

Eat It With:

Liver can be eaten in many different dishes but is often pan-fried along with onions.  You can also make it into casserole dishes or have it like you would any other main protein source.

Burn Off Calories In Liver

To burn off the number of calories in a serving of liver you would have to do:

  • 28 minutes of gardening
  • 32 minutes of light walking/strolling
  • 40 minutes of bowling