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Cooked spleen Calories
Organ meat very rich in iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Cooked spleen has 105 calories. It contains 0 g of carbs, 17.9 g of protein, 3.2 g of fat and 0 g of fiber. Its 39 µg of B12 covers 1625% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Cooked spleen?
Cooked spleen is an offal dish made by cleaning and cooking an animal’s spleen. It is prepared in different ways around the world; in Turkey, it may be grilled or pan-cooked and served sliced or in larger pieces. Its deep, savoury flavour and firm, slightly chewy texture make it a distinctive choice for anyone who enjoys organ meats.
Serve it hot with lemon, onion and spices, or alongside bread and a fresh salad. It is high in protein and naturally contains no carbohydrates, and spleen is especially rich in iron and vitamin B12. A generous salad on the side makes for a lighter, balanced meal.
Cooked spleen Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
0g
· 0% DV
Protein
17.9g
· 36% DV
Fat
3.2g
· 4% 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 0% · Protein 71% · Fat 29%
Cooked spleen Vitamins & Minerals
Vitamins
B12
39µg · 1625% DV
B3
5.8mg · 36% DV
B2
0.32mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Iron
22mg · 122% DV
Selenium
28µg · 51% DV
Phosphorus
260mg · 37% DV
Zinc
2mg · 18% DV
How Nutritious Is Cooked spleen?
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.
Cooked spleen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked spleen
To burn the 105 calories in 100 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.
Is Cooked spleen 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 spleen Contain Allergens?
No known major allergens
Which Diets Is Cooked spleen 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 spleen Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.92g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Cooked spleen
Is cooked spleen safe to eat?
Yes, cooked spleen is safe to eat when it has been handled hygienically and cooked thoroughly. Keep it separate from raw meat during preparation, refrigerate leftovers promptly, and reheat them thoroughly before serving.
What does cooked spleen taste like?
Cooked spleen has a rich, distinctly mineral, iron-like flavor and a firm texture. It is often seasoned with onions, pepper, or spices, which balance its strong offal taste.
How do you cook spleen without making it tough?
Cook spleen gently and avoid leaving it over high heat for too long, since it can become chewy. Thin slices heat quickly; if it is already cooked, warm it briefly in a pan with a splash of water.
Is spleen better than liver for iron?
Spleen is especially rich in iron, while liver is also nutrient-dense but has a different nutrient profile. Neither is automatically the better choice for everyone, and people managing iron overload should ask their clinician about organ meats.
What animal does cooked spleen come from?
Cooked spleen usually comes from sheep, lamb, or cattle, depending on the butcher and regional cuisine. The animal can affect the size and flavor, so ask the seller if the source matters to you.
Do you have to soak spleen before cooking it?
No, soaking spleen is not essential. Some cooks soak raw spleen briefly in cold water to mellow its strong flavor, but careful trimming and thorough cooking matter more; keep it chilled while preparing it.
Why is cooked spleen chewy?
Cooked spleen can turn chewy when it is overcooked or cut into thick pieces. Slice it thinly and heat it only until hot; adding a little moisture can help keep leftovers from drying out.
Can cooked spleen be frozen?
Yes, cooked spleen can be frozen in a sealed, freezer-safe container. Divide it into portions before freezing, thaw it in the refrigerator, and reheat it thoroughly rather than repeatedly warming and cooling it.
How should you reheat cooked spleen?
Reheat cooked spleen in a covered pan over moderate heat with a small splash of water, or use a microwave-safe covered dish. Heat it throughout, but avoid prolonged cooking, which can make it dry and tough.
What should you serve with cooked spleen?
Cooked spleen pairs well with onions, fresh herbs, lemon, and warm bread. For a fuller meal, serve it with a crisp salad or roasted vegetables; bright, acidic sides balance its rich, iron-like flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.