Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Goat Liver Calories
Extremely rich in iron and vitamin B12, high-protein organ meat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Goat Liver has 166 calories. It contains 2.7 g of carbs, 26.1 g of protein, 5 g of fat and 0 g of fiber. Its 90 µg of B12 covers 3750% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Goat Liver Nutrition Facts
Selected: 100 g
166
KCAL / 100G
Carbs
2.7g
· 1% DV
Protein
26.1g
· 52% DV
Fat
5g
· 6% 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 7% · Protein 65% · Fat 28%
Goat Liver nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 26.1 g | 52% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Goat Liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 166 kcal |
| 1 slice (thin) | 30 g | 50 kcal |
| 1 piece (small) | 50 g | 83 kcal |
| 1 slice (thick) | 60 g | 100 kcal |
| 100 g | 100 g | 166 kcal |
| 1 serving (medium) | 120 g | 199 kcal |
| 1 piece (large) | 150 g | 249 kcal |
| 1 serving (large) | 200 g | 332 kcal |
| 1 piece (extra large) | 200 g | 332 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Goat Liver
What does goat liver taste like?
Goat liver has a rich, savory flavor that can taste stronger and more earthy than chicken liver. Freshness and cooking time make a difference; quick cooking and aromatics such as onion, pepper, or cumin can keep its flavor balanced.
How do you cook goat liver without making it tough?
Cook goat liver quickly over high heat rather than leaving it in the pan for a long time. Cut it into even pieces, pat it dry first, and stop cooking once the center is no longer raw; overcooking makes liver firm and dry.
Do you need to soak goat liver before cooking?
No, soaking goat liver is optional, not essential. A brief soak in milk or lightly salted water can mellow its strong flavor, but drain and dry it thoroughly afterward so it browns instead of steaming.
How do you remove the membrane from goat liver?
Trim the thin outer membrane and any visible tubes from goat liver before cooking. Use a small, sharp knife and pull the membrane gently as you cut; removing tough connective tissue helps the pieces cook more evenly.
Is goat liver the same as lamb liver?
No, goat liver comes from a goat and lamb liver comes from a young sheep. They can be used in similar recipes, but goat liver often has a more pronounced flavor, so season it to suit your taste.
Can you eat goat liver rare?
It is safer to cook goat liver thoroughly rather than eat it rare. Liver can carry harmful bacteria, and its inside may not be made safe by browning the outside alone; handle it separately from ready-to-eat foods.
How can you tell if goat liver is fresh?
Fresh goat liver should look moist and intact, without a sour or unpleasant smell or a sticky surface. Buy it from a reliable source, keep it chilled, and discard it if its appearance or odor seems off.
Can goat liver help with iron deficiency?
Goat liver is rich in iron and vitamin B12, but eating it is not a substitute for diagnosing or treating iron deficiency. The cause of low iron matters, so anyone with suspected deficiency should seek medical advice rather than rely on liver alone.
Can you freeze goat liver?
Yes, goat liver can be frozen. Divide it into meal-sized portions, wrap them airtight, and freeze while fresh. Thaw it in the refrigerator, then cook it promptly; avoid refreezing it after it has thawed.
Can you eat goat liver during pregnancy?
It is generally best to avoid goat liver during pregnancy because liver is very high in preformed vitamin A, which can be harmful in excess. Ask your maternity-care professional about suitable alternatives for iron and vitamin B12.
Goat Liver Vitamins & Minerals
Vitamins
B12
90µg · 3750% DV
Vitamin A
14900µg · 1656% DV
B2
3.6mg · 277% DV
Biotin
80µg · 267% DV
Minerals
Copper
5.2mg · 578% DV
Selenium
38µg · 69% DV
Phosphorus
340mg · 49% DV
Zinc
4mg · 36% DV
Potassium ⭐
320mg · 9% DV
Sodium
70mg · 3% DV
Goat Liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goat Liver
To burn the 166 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.
What is Goat Liver?
Goat liver is the liver of a goat, eaten as an organ meat in many cuisines. In places where goat is commonly cooked, including parts of South Asia, the Middle East and Africa, it is often pan-fried with spices or grilled. Thin slices cook quickly and stay more tender than pieces left on the heat too long.
Its flavour is robust and savoury, with a soft texture when properly cooked. Serve it with flatbread, rice or a fresh salad, depending on the style of meal. It is a protein-rich choice and especially rich in iron and vitamin B12. Pairing a modest portion with vegetables makes for a balanced plate; use oil sparingly when frying.
How Nutritious Is Goat Liver?
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 Goat Liver Processed?
NOVA 1
Unprocessed
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 Goat Liver Contain Allergens?
No known major allergens
Which Diets Is Goat Liver 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
Goat Liver Fat Profile
SATURATED
1.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Compare Goat Liver
Foods Similar to Goat Liver
Have another question about Goat Liver?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.