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Spleen (cooked) Calories
Extremely rich in iron, vitamin B12, and zinc; 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 Spleen (cooked) has 105 calories. It contains 2.1 g of carbs, 18.2 g of protein, 2.9 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.
Spleen (cooked) Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
2.1g
· 1% DV
Protein
18.2g
· 36% DV
Fat
2.9g
· 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 8% · Protein 68% · Fat 24%
Spleen (cooked) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.2 g | 36% |
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 Medium Spleen (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 105 kcal |
| 1 slice (thin) | 30 g | 32 kcal |
| 1 slice (thick) | 50 g | 53 kcal |
| 1 piece (small) | 60 g | 63 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 120 g | 126 kcal |
| 1 piece (large) | 180 g | 189 kcal |
| 1 serving (large) | 200 g | 210 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Spleen (cooked)
Is cooked spleen safe to eat?
Yes, cooked spleen is safe to eat when it has been handled hygienically and cooked thoroughly. Keep raw spleen separate from ready-to-eat foods, clean utensils and surfaces after preparation, and refrigerate leftovers promptly.
What does cooked spleen taste like?
Cooked spleen has a strongly meaty, slightly mineral flavor and a texture that can be tender or firm depending on how it is cooked. Aromatic seasonings, onions, or a little acidity can balance its pronounced taste.
How do you cook spleen?
Spleen can be cooked in a pan, grilled, or added to a traditional stuffed-spleen recipe. Trim away tough membranes first, then cook it thoroughly; avoid prolonged cooking, which can make the texture tough.
Is spleen a good source of iron?
Yes, spleen is especially rich in iron, and it also provides vitamin B12 and zinc. It can contribute these nutrients to a meal, but eating spleen is not a substitute for finding out why you have iron deficiency or anemia.
How do you clean spleen before cooking?
Remove any tough outer membrane and firm connective tissue before cooking spleen. Handle it separately from other foods, and wash your hands, knife, and cutting board afterward to reduce the risk of cross-contamination.
What animal does spleen meat come from?
Spleen sold as food comes from animals such as sheep or cattle, with the source varying by market and butcher. Ask which animal it came from if you want a particular size or flavor.
How long does cooked spleen last in the fridge?
Keep cooked spleen in a covered container in the refrigerator and eat it within three to four days. Refrigerate it promptly after cooking, and discard it if it has been left at room temperature for too long or develops an unusual smell or texture.
Can you freeze cooked spleen?
Yes, cooked spleen can be frozen. Cool it, portion it into airtight freezer-safe packaging, and thaw it in the refrigerator when needed. Reheat it thoroughly, and avoid freezing it again after it has been thawed.
Is spleen similar to liver?
Spleen and liver are both organ meats, but they are different organs with distinct flavors and textures. Spleen tends to have a pronounced, mineral taste and a firmer texture, so a liver recipe may need adjustments if you use spleen instead.
How often should you eat spleen?
Spleen can be eaten occasionally as part of a varied diet, but it does not need to be a daily food. People who have a condition that causes excess iron buildup should ask their healthcare professional whether organ meats suit them.
Spleen (cooked) Vitamins & Minerals
Vitamins
B12
39µg · 1625% DV
B2
1.9mg · 146% DV
B5
2.2mg · 44% DV
B3
6.7mg · 42% DV
Minerals
Iron
44mg · 244% DV
Copper
0.6mg · 67% DV
Selenium
25µg · 45% DV
Zinc
3.6mg · 33% DV
Potassium ⭐
270mg · 8% DV
Sodium
90mg · 4% DV
Spleen (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spleen (cooked)
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.
What is Spleen (cooked)?
Cooked spleen is an organ meat prepared from the spleen of an animal, commonly lamb or beef. It is eaten in different food traditions, often grilled, pan-fried or cooked as part of a larger dish. Its texture is firm yet slightly spongy, with a distinctive, savoury flavour that is more assertive than ordinary muscle meat.
Serve it hot with bread, fresh herbs or a sharp, acidic accompaniment to balance its richness; a modest portion works well alongside vegetables. Spleen is high in protein, providing 18.2 g per 100 g, and is notably rich in iron and vitamin B12. If you prefer a lighter plate, use little added fat and pair it with a fresh salad.
How Nutritious Is Spleen (cooked)?
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 Spleen (cooked) 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 Spleen (cooked) Contain Allergens?
No known major allergens
Which Diets Is Spleen (cooked) 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
Spleen (cooked) Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.