Yes, chicken livers are protein-dense—about 26 g per 100 g cooked, ~17 g per 100 g raw, plus standout iron and B-vitamins.
If you’re sizing up organ meats as a lean, budget-friendly protein, chicken liver earns a spot near the top. Cooked portions deliver roughly a quarter of their weight as protein with almost no carbs, while also packing heme iron, folate, and B12. Below is a clear breakdown of numbers, serving sizes, and how this cut compares with familiar chicken pieces.
Chicken Liver Protein Content Guide
Protein varies with cooking method and serving size. Raw weight shows less protein by percentage; cooking drives off water and concentrates nutrients, so the per-100 g cooked figure rises. These reference numbers come from nutrient datasets that compile laboratory analyses and standardized recipe yields.
Protein At A Glance (Common Portions)
| Serving | Protein (g) | Notes / Source |
|---|---|---|
| 100 g cooked (pan-fried) | 25.8 | MyFoodData, USDA-sourced profile for cooked chicken liver. |
| 100 g cooked (simmered) | ~24.5 | Similar cooked yield; common database values ~24–26 g/100 g. |
| 100 g raw | 16.9 | Raw weight before cooking loss. |
| 3 oz (85 g) cooked | ~22 | Scaled from 100 g cooked value; practical plate portion. |
| 1 whole piece (cooked, ~44 g) | ~11 | Single cooked piece estimate. |
Why The Numbers Differ
Databases list multiple cooked preparations (pan-fried, simmered). Each method removes water to a different degree. Less water means a higher protein number per 100 g of the final food. This is why cooked values cluster around ~24–26 g per 100 g, while raw sits closer to ~17 g per 100 g.
How It Stacks Up Against Other Cuts
If you usually reach for breast or thigh, here’s where this organ meat lands on protein density. Skinless roasted breast leads per 100 g, but liver isn’t far behind and brings a different micronutrient profile.
Protein Comparison (Per 100 g Cooked)
| Food | Protein (g) | Source |
|---|---|---|
| Chicken liver (pan-fried) | 25.8 | MyFoodData USDA profile. |
| Chicken breast (roasted, skinless) | 31.0 | MyFoodData per-100 g entry. |
| Chicken thigh (roasted, skin not eaten) | 23.3 | MyFoodData per-100 g entry. |
Micronutrients That Stand Out
Iron, Folate, And B12
Beyond protein, cooked portions deliver iron (~12.9 mg/100 g), folate (~560 µg/100 g), and B12 (~21 µg/100 g). These are high-impact nutrients for red-blood-cell formation and energy metabolism. The same cooked data table shows strong riboflavin and niacin levels too.
Vitamin A: Very High Levels
Organ meats are famous for retinol content. A 100 g cooked portion lists ~4,296 µg RAE (≈14,378 IU). That’s many times a typical daily target, which is why many public-health pages suggest moderation and special caution during pregnancy.
For official guidance during pregnancy, see the NHS advice on liver and vitamin A intake (they advise avoiding liver products while pregnant), and general vitamin-A pages that explain how preformed retinol accumulates in the body. NHS pregnancy food guidance; Harvard Nutrition Source: vitamin A.
Choosing Portions For Your Goals
Quick Portion Math
Set a protein target, then back-solve with the cooked numbers. At ~26 g protein per 100 g cooked, you get about 13 g from a 50 g serving, ~22 g from 85 g (3 oz), and ~26 g from a 100 g plate. For a single cooked piece (~44 g), expect ~11 g protein.
Where Daily Protein Targets Come From
General diet planning in the U.S. and Canada uses Dietary Reference Intakes. For adults, the commonly cited baseline is 0.8 g protein per kilogram of body weight per day. Authoritative tables and calculators published by U.S. federal and National Academies sources summarize these targets by age and life stage. NIH ODS DRI tool; National Academies DRI tables.
Cooking Notes That Affect Protein Per Bite
Moist-Heat Vs. Pan-Fry
Simmered pieces hold a bit more water; pan-fried pieces lose more. On the label, that reads as slightly lower or higher protein per 100 g of the served food. The actual total protein in the batch doesn’t change much—water weight does. Expect ~24–26 g/100 g across common cooked methods.
Trim, Seasoning, And Yield
Pat dry, remove visible membranes, and avoid heavy breading if you’re chasing lean numbers. Season with salt, pepper, and aromatics; finish with a quick sear to keep texture tender. Since this cut is delicate, a brief cook keeps the surface from turning chalky while preserving juiciness.
Pros, Trade-Offs, And Smart Rotation
Pros You’ll Notice
- Protein-dense with minimal carbs—handy for high-protein or low-carb patterns.
- Rich in iron, folate, and B12—nutrients many diets underdeliver.
- Budget value—organ meats often cost less per gram of protein than premium cuts.
Trade-Offs To Watch
- Very high vitamin A: rotate with other proteins and follow pregnancy guidance.
- Cholesterol is elevated per 100 g (≈564 mg cooked). Dietary cholesterol affects people differently; discuss personal limits with a clinician if you have specific medical guidance.
How Often Should You Eat It?
For most healthy adults, rotation works well: include this protein once a week or every couple of weeks alongside fish, poultry breast, legumes, and dairy. Pregnant individuals are advised by the NHS to skip liver products due to retinol levels; others should avoid stacking it with high-retinol supplements on the same day. When in doubt, check the official page and your clinician’s advice. NHS vitamin A guidance.
Practical Buying And Prep Tips
What To Look For At The Store
- Color: bright, even mahogany with minimal discoloration.
- Texture: firm yet pliable; avoid mushy pieces.
- Packaging: well-chilled, minimal purge, use-by date intact.
Fast, Tasty Ideas
- Quick sauté: onions, garlic, a splash of lemon; sear just to medium doneness.
- Light simmer: aromatics and stock; finish with fresh herbs.
- Paté-style spread: if using, keep portions small and rotate through the week.
Frequently Raised Questions, Answered Briefly
Is The Protein “Complete”?
Yes. As an animal protein, amino acids cover all essentials. The amino acid score for cooked chicken liver sits in the 90s on common databases.
Does It Fit A Low-Carb Day?
Carbs are ≈0–1 g per 100 g cooked. From a macronutrient angle, it fits easily into low-carb or keto-leaning days.
What About A Single Piece?
A typical cooked piece (~44 g) lands near ~11 g protein. Two pieces get you ~22 g; three pieces approach a solid entrée-level hit.
Key Takeaway
For the protein you get per bite, this organ meat competes with popular cuts and brings iron, folate, and B12 that are tough to match. Aim for modest, regular rotation, mind the retinol content, and build the week around a mix of proteins. For deeper nutrient tables and daily targets, use the official resources at USDA FoodData Central and the NIH DRI calculator.