Meat and Poultry / Offal
Chicken liver
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 124kcal / 2530kcal (4%) |
Macronutrients
Protein | 18.1 g/ 71g (25%) | ||||||
Total Fat | 3.9 g/ 42g (9%) | ||||||
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Total Carbs | 4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 460.25 mcg RAE/ 700mcg RAE (65%) high |
Vit B1 | 0.3 mg/ 1mg (25%) source |
Vit B2 | 4.49 mg/ 1mg (345%) high |
Vit B3 | 11.2 mg NE/ 16mg NE (70%) high |
Vit C | 35 mg/ 70mg (50%) high |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 152 mg/ 700mg (21%) source |
Iron | 3.5 mg/ 12mg (29%) source |
Sodium | 97 mg/ 1500mg (6%) low |
What is this food?
Chicken liver is the edible organ meat from chickens. It’s a nutrient-dense protein food, usually cooked as viand or mixed into sauces.
Why it matters to health
Chicken liver provides protein to support body repair and daily energy needs. It also contains iron (helpful for making healthy red blood cells), vitamin A (good for vision and immunity), and choline (supports normal body functions). However, it’s also higher in cholesterol (279 mg per 100 g) and contains saturated fat (1.26 g per 100 g). It’s still a good option when eaten in the right portions and frequency—especially if you balance it with leaner proteins and plenty of vegetables.
Healthier tips
- For a typical day (3 meals + 1–2 snacks), keep chicken liver as a viand once in a while, not every meal.
- Use a smaller portion (about 30–50 g cooked) and pair it with half your plate vegetables (e.g., kangkong, pechay, broccoli) and 1/4 plate rice or other carbs.
- Choose cooking methods like stewing, sautéing with minimal oil, or grilling. Go easy on extra oil and salty sauces.
- If you have high cholesterol or heart risk, consider having it less often and rotate with fish, chicken breast, tofu, or beans.
- Watch sodium: since liver dishes can be salty, taste the sauce and adjust with herbs, calamansi, or vinegar.
Common Filipino dishes
Chicken liver adobo, Ginataang atay ng manok, Liver spread (homemade or bottled), Kwek-kwek with liver sauce, Atay con pollo
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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