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Spleen (Small) Calories
Rich in iron and B12, high protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Spleen (Small) (60 g) has 63 calories. That works out to 105 calories per 100 g. It contains 0.3 g of carbs, 11.7 g of protein, 1.9 g of fat and 0 g of fiber. Its 18 µg of B12 covers 750% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Spleen (Small) Nutrition Facts
Selected: 1 piece (small) · 60 g
63
KCAL / 60G
Carbs
0.3g
· 0% DV
Protein
11.7g
· 23% DV
Fat
1.9g
· 2% 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 2% · Protein 72% · Fat 26%
Spleen (Small) nutrition facts table · 1 piece (small) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11.7 g | 23% |
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 Spleen (Small)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 60 g | 63 kcal |
| 1 slice (thin) | 30 g | 32 kcal |
| 1 slice (thick) | 60 g | 63 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 100 g | 105 kcal |
| 1 piece (medium) | 120 g | 126 kcal |
| 1 serving (large) | 150 g | 158 kcal |
| 1 piece (large) | 180 g | 189 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Spleen (Small)
What is small spleen meat?
Small spleen is the spleen of an animal sold as a small organ-meat portion; it is not a cut of muscle meat. The animal source can vary, so ask the seller if you need to know whether it is lamb, sheep, or another animal.
How do you cook small spleen without making it tough?
Cook small spleen quickly over moderate-to-high heat and stop as soon as it is cooked through. Thin slices work well in a hot pan or on a grill; prolonged cooking tends to make its texture firm and chewy.
What does small spleen taste like?
Small spleen has a strong, savory organ-meat flavor with a slightly mineral or iron-like note. Grilling or pan-cooking it with aromatics such as onion and garlic can balance that distinctive taste.
Do you need to remove the membrane from small spleen?
Remove any thick, tough membrane and visible clotted blood from small spleen before cooking. A quick rinse under cold running water is enough; pat it dry afterward so it browns rather than steams.
Can you eat small spleen rare?
No, small spleen should not be eaten rare or raw. Like other organ meats, it can carry harmful microorganisms, so handle it separately from ready-to-eat foods and cook it thoroughly.
Can small spleen help with iron deficiency?
Small spleen provides iron and vitamin B12, nutrients involved in making healthy blood cells, but eating it is not a treatment for iron deficiency. If you have diagnosed anemia, a clinician can identify its cause and recommend appropriate care.
How is small spleen traditionally served?
Small spleen is often grilled or pan-fried and served hot with bread, onions, or spices. Some regional preparations stuff the spleen before cooking, though the filling and seasoning vary by local tradition.
How can you tell if small spleen is fresh?
Fresh small spleen should look moist but not slimy, with no sour or unpleasant smell. Buy it from a reliable butcher, keep it cold on the way home, and avoid using it if its appearance or odor seems spoiled.
How long does cooked small spleen keep in the fridge?
Store cooked small spleen promptly in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve, and discard it if it was left at room temperature for an extended time.
Can you freeze small spleen?
Yes, small spleen can be frozen. Wrap it tightly in a freezer-safe package to limit air exposure, thaw it in the refrigerator, and cook it soon after thawing rather than freezing it again.
Spleen (Small) Vitamins & Minerals
Vitamins
B12
18µg · 750% DV
B2
1.62mg · 125% DV
B3
3.9mg · 24% DV
B6
0.27mg · 16% DV
Minerals
Iron
26mg · 144% DV
Copper
0.21mg · 23% DV
Selenium
11µg · 20% DV
Phosphorus
126mg · 18% DV
Potassium ⭐
204mg · 6% DV
Sodium
54mg · 2% DV
Spleen (Small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spleen (Small)
To burn the 63 calories in 1 piece (small) (60 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 (Small)?
Small spleen is an edible organ meat sold by butchers. Across different food traditions, spleen is commonly grilled, pan-cooked or added to regional dishes; in parts of Turkey, it may also be stuffed with a rice- or bulgur-based filling. Cooking it simply keeps its distinctive character at the centre of the meal.
It has a pronounced, savoury flavour and a tender yet slightly firm texture. Serve it hot with onions, herbs and a bright salad, or tuck grilled pieces into flatbread. Spleen is high in protein and rich in iron and vitamin B12, so a modest portion can make a substantial meal. If you prefer a milder taste, pair it with lemon and fresh greens.
How Nutritious Is Spleen (Small)?
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 (Small) 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 Spleen (Small) Contain Allergens?
No known major allergens
Which Diets Is Spleen (Small) 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 (Small) Fat Profile
SATURATED
0.66g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.