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Cooked Liver and Heart Calories
High in protein, vitamin B12, and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cooked Liver and Heart (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 5.3 g of carbs, 38.3 g of protein, 9.6 g of fat and 0 g of fiber. Its 63 µg of B12 covers 2625% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked Liver and Heart Nutrition Facts
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
38.3g
· 77% DV
Fat
9.6g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 59% · Fat 33%
Cooked Liver and Heart nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 38.3 g | 77% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cooked Liver and Heart?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (small) | 40 g | 68 kcal |
| 1 piece (medium) | 75 g | 128 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (small) | 100 g | 170 kcal |
| 1 cup (chopped) | 110 g | 187 kcal |
| 1 piece (large) | 120 g | 204 kcal |
| 1 cup (diced) | 140 g | 238 kcal |
| 1 serving (large) | 220 g | 374 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Cooked Liver and Heart
How do you cook liver and heart so they stay tender?
Cook the heart first and add the liver near the end. Heart has a firmer muscle texture and generally needs more time, while liver can turn dry and tough if overcooked. Cutting both into similar-sized pieces helps them cook evenly.
What is the difference between liver and heart in cooked liver and heart?
Liver has a soft texture and a strong, sometimes mineral-like flavor; heart is firmer and tastes more like ordinary meat. In a cooked liver and heart dish, the contrast is noticeable, so the heart is usually started first.
Should you soak liver and heart in milk before cooking?
Soaking liver in milk is optional, but it can mellow its strong flavor. Drain and pat it dry before cooking. Heart usually does not need this step, and soaking will not replace proper cooking or trimming.
Can cooked liver and heart be eaten rare?
It is safer to cook liver and heart thoroughly rather than serve them rare. Undercooked organ meat can carry harmful bacteria, and cooking the pieces through is especially important when serving children, older adults, or anyone with a weakened immune system.
How do you remove the strong smell from cooked liver and heart?
Trim visible membranes and excess fat, keep the raw organs refrigerated, and cook them with aromatics such as onion, garlic, or herbs. Briefly soaking the liver in milk beforehand may soften its strong flavor; it is not necessary for the heart.
How long do cooked liver and heart last in the refrigerator?
Store cooked liver and heart in a covered container in the refrigerator and eat them within 3–4 days. Refrigerate leftovers promptly rather than leaving them at room temperature, and discard them if their smell or texture seems unusual.
Can you freeze cooked liver and heart?
Yes, cooked liver and heart can be frozen in airtight, meal-sized portions once cooled. Thaw a portion in the refrigerator and reheat it thoroughly. Freezing is safe, though the liver may become drier or grainier after thawing.
Can dogs eat cooked liver and heart?
Dogs can eat small amounts of plain, fully cooked liver and heart, but these organs should not replace a balanced dog food. Avoid onion, garlic, heavy seasoning, and excess liver, and ask a veterinarian about regular portions.
Is liver and heart safe to eat during pregnancy?
Liver is best avoided or limited during pregnancy because it can contain high amounts of preformed vitamin A, which may harm fetal development in excess. Ask your healthcare professional whether heart is appropriate for your circumstances.
What should you serve with cooked liver and heart?
Cooked liver and heart pair well with onions, a bright salad, potatoes, or crusty bread. Acidic accompaniments such as lemon can balance the rich flavor, while a simple vegetable side makes the meal feel less heavy.
Cooked Liver and Heart Vitamins & Minerals
Vitamins
B12
63µg · 2625% DV
Vitamin A
6900µg · 767% DV
B2
3.15mg · 242% DV
B5
9.15mg · 183% DV
Minerals
Copper
8.7mg · 967% DV
Selenium
72µg · 131% DV
Phosphorus
495mg · 71% DV
Zinc
7.65mg · 70% DV
Potassium ⭐
510mg · 15% DV
Sodium
113mg · 5% DV
Cooked Liver and Heart Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Liver and Heart
To burn the 255 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked Liver and Heart?
Cooked Liver and Heart combines two organ meats: liver, the animal’s nutrient-storing organ, and heart, a dense muscle. It is prepared in many cuisines rather than belonging to one single tradition, and may be pan-cooked, grilled or added to a stew. The liver is tender with a pronounced, earthy flavour, while the heart is firmer and meatier. Serve it hot with onions, herbs and a fresh salad, or alongside bread, rice or potatoes; the exact seasoning varies by region.
It is a protein-rich choice, also notable for vitamin B12 and iron, with 25.5 g of protein per 100 g. Its strong flavour pairs well with acidic accompaniments such as lemon or vinegar. For a lighter plate, keep the sides vegetable-focused and use little added fat.
How Nutritious Is Cooked Liver and Heart?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked Liver and Heart Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked Liver and Heart Contain Allergens?
No known major allergens
Which Diets Is Cooked Liver and Heart Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked Liver and Heart Fat Profile
SATURATED
3.15g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.