What are the Nutritional Facts about Liver?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Liver is one of the most nutrient-dense animal foods. It is commonly eaten as chicken liver, goat liver (kaleji), or beef liver. Liver is rich in high-quality protein, iron, vitamin A, and vitamin B12. Even a small portion provides many essential nutrients, but it should be eaten in moderation. Let us understand the nutritional facts about liver in simple Indian English.
Nutritional Value of Liver (Per 100 g, Cooked – Chicken Liver)
| Nutrient | Amount |
|---|---|
| Calories | 165 kcal |
| Protein | 24 g |
| Carbohydrates | 1 g |
| Total Fat | 6 g |
| Saturated Fat | 1.8 g |
| Cholesterol | 560 mg |
| Iron | 9 mg |
| Vitamin A | 3,300 mcg |
| Vitamin B12 | 16 mcg |
| Folate (Vitamin B9) | 560 mcg |
| Zinc | 3 mg |
| Selenium | 54 mcg |
Values may vary for goat or beef liver.
Key Nutritional Highlights of Liver:
1. Extremely Rich in Protein
- Supports muscle growth and repair
- Keeps you full for longer
2. Excellent Source of Iron
- Helps prevent anaemia
- Very useful for women and children
3. Very High in Vitamin A
- Supports eye health
- Boosts immunity
- Important for skin health
4. Rich in Vitamin B12 and Folate
- Supports brain and nerve health
- Helps red blood cell formation
Health Benefits of Eating Liver:
Helps Prevent Anaemia
- High iron + folate + B12
- Improves haemoglobin levels
Boosts Energy Levels
- Supports oxygen transport in blood
- Helps reduce tiredness
Supports Brain Health
- Vitamin B12 supports nerve function
- Improves focus and memory
Strengthens Immunity
- Vitamin A and zinc support immune system
Liver vs Muscle Meat (Comparison)
| Feature | Liver | Chicken / Mutton |
|---|---|---|
| Vitamins | Very high | Moderate |
| Iron | Very high | Moderate |
| Protein | High | High |
| Cholesterol | Very high | Lower |
Is Liver Healthy or Unhealthy?
✔ Healthy when eaten in moderation
⚠️ Excess intake risks
- Very high vitamin A
- High cholesterol
Who Should Be Careful with Liver?
- Pregnant women (limit due to vitamin A)
- People with high cholesterol
- Gout patients (high purines)
How Much Liver Is Safe to Eat?
- 1 serving (50–100 g) once a week is enough
- Avoid daily consumption
Best Ways to Eat Liver
- Lightly sautéed with onions
- Cooked with minimal oil
- Avoid deep frying
Final Thoughts
Liver is one of the most nutritious foods available, packed with protein, iron, vitamin A, B12, and folate. It can help prevent anaemia and improve energy levels. However, due to very high vitamin A and cholesterol, it should be eaten occasionally and not daily.