Meat and Poultry / Poultry
Moor hen liver
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 130kcal / 2530kcal (5%) |
Macronutrients
Protein | 18 g/ 71g (25%) | ||||||
Total Fat | 3.5 g/ 42g (8%) | ||||||
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Total Carbs | 6.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 494 mcg RAE/ 700mcg RAE (70%) high |
Vit B1 | 0.44 mg/ 1mg (36%) high |
Vit B2 | 0.9 mg/ 1mg (69%) high |
Vit B3 | 8.4 mg NE/ 16mg NE (52%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 56 mg/ 750mg (7%) |
Phosphorus | 197 mg/ 700mg (28%) source |
Iron | 8.1 mg/ 12mg (67%) high |
Sodium | 88 mg/ 1500mg (5%) low |
What is this food?
Moor hen liver is an organ meat (liver) that’s usually cooked as viand. It’s a nutrient-dense protein food, typically eaten in small portions because liver is rich in certain vitamins and minerals.
Why it matters to health
Liver provides protein to help build and repair body tissues, and it also contains important micronutrients (common in liver). In this serving (100 g), it has 130 kcal and 3.5 g total fat with 1.13 g saturated fat. It also has high cholesterol (250 mg) and low fiber (0 g), so it works best when paired with vegetables and high-fiber carbs (like brown rice or vegetables) to keep meals balanced. Sodium is relatively low here (88 mg), but the main things to watch are cholesterol and saturated fat—especially if you eat organ meat often.
Healthier tips
- Keep portions small: aim for about 1–2 tablespoons to 1/4 cup cooked liver per meal, then fill the rest of your plate with vegetables and a carb you can portion (rice, kamote, or whole grains).
- Balance your plate: add at least 1–2 servings of veggies (e.g., kangkong, pechay, talong, okra) and include fruit if it fits your meal plan.
- Frequency: enjoy liver as a sometimes food, not daily—especially if you have high cholesterol or heart risk factors.
- Cooking matters: choose methods like stewing, sautéing with less oil, or grilling. Go easy on salty sauces and extra fat.
- Since it has no fiber, pair it with fiber-rich sides to support digestion and better meal satisfaction.
Common Filipino dishes
Adobong atay (liver adobo), Pinakbet with liver, Liver ginisa (sautéed liver), Chopsuey with liver, Dinuguan (with liver)
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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