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Turkey Liver Calories
Extremely rich in iron, vitamin B12, and protein; low in fat compared to other livers.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Turkey Liver has 136 calories. It contains 1.1 g of carbs, 20.5 g of protein, 4.8 g of fat and 0 g of fiber. Its 23.5 µg of B12 covers 979% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Turkey Liver Nutrition Facts
Selected: 100 g
136
KCAL / 100G
Carbs
1.1g
· 0% DV
Protein
20.5g
· 41% DV
Fat
4.8g
· 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 3% · Protein 63% · Fat 34%
Turkey Liver nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.5 g | 41% |
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 Turkey Liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 136 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| 1 slice (thin) | 30 g | 41 kcal |
| 1 slice (thick) | 50 g | 68 kcal |
| 1 piece (small) | 60 g | 82 kcal |
| 1 serving (medium) | 85 g | 116 kcal |
| 100 g | 100 g | 136 kcal |
| 1 cup (chopped) | 140 g | 190 kcal |
| 1 piece (large) | 150 g | 204 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Turkey Liver
How do you cook turkey liver?
Turkey liver is commonly pan-fried or sautéed. Trim away membranes and visible connective tissue, cut large pieces into similar sizes, then cook until the centre is fully done. Onion, garlic, and herbs work well with its savoury flavour; avoid prolonged cooking, which can make it tough.
What does turkey liver taste like?
Turkey liver has a rich, savoury flavour and a tender texture when properly cooked. It can taste stronger than many cuts of turkey, so onion, herbs, or a brief soak in milk are often used to mellow its flavour.
Is turkey liver good for you?
Yes, turkey liver is rich in iron, vitamin B12, and protein, and it is relatively low in fat compared with many other livers. Liver is also concentrated in preformed vitamin A, so eating it very frequently or in large portions is not advisable.
How do you clean turkey liver before cooking?
Trim off membranes, visible veins, and any clotted blood with a clean knife. Do not rinse raw turkey liver, since splashing can spread bacteria around the kitchen; pat it dry instead, then wash your hands and clean the knife and work surface.
Can you make pâté with turkey liver?
Yes, turkey liver can be used to make pâté. Cook it thoroughly with aromatics such as onion, then blend it with butter or another suitable fat until smooth. Chill the pâté promptly and keep it refrigerated; it should not be left sitting at room temperature.
Is turkey liver safe to eat when it is pink inside?
No, turkey liver should not be served raw or undercooked. Poultry liver can carry harmful bacteria, so cook the thickest part to an internal temperature of 165°F (74°C); colour alone is not a reliable safety test.
Can turkey liver replace chicken liver in a recipe?
Yes, turkey liver can replace chicken liver in many recipes, including sautés and pâtés. Turkey liver pieces may be larger, so cut them to a similar size and check that the centre is fully cooked before serving.
Can you freeze turkey liver?
Yes, turkey liver can be frozen. Portion it while fresh, seal it in an airtight freezer-safe package, and thaw it in the refrigerator before cooking. Freezing may slightly change its texture, and thawed liver should not be frozen again.
Is turkey liver high in iron?
Yes, turkey liver is a rich source of iron, as well as vitamin B12. Its iron can contribute to your intake, but eating it is not a substitute for treatment if you have diagnosed iron deficiency.
Can you eat turkey liver during pregnancy?
It is generally best to avoid turkey liver during pregnancy because liver is high in preformed vitamin A, too much of which can harm a developing baby. Follow your maternity clinician’s advice if you have already eaten it or need guidance about your diet.
Turkey Liver Vitamins & Minerals
Vitamins
B12
23.5µg · 979% DV
Vitamin A
8050µg · 894% DV
B2
2.8mg · 215% DV
Folate
650µg · 163% DV
Minerals
Selenium
62µg · 113% DV
Iron
9.2mg · 51% DV
Phosphorus
340mg · 49% DV
Copper
0.38mg · 42% DV
Potassium ⭐
320mg · 9% DV
Sodium
85mg · 4% DV
Turkey Liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Liver
To burn the 136 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 Turkey Liver?
Turkey liver is the tender, richly flavoured liver of a turkey. It is eaten in various cuisines, often sautéed with onions and herbs or added to dishes made with mixed poultry offal. Its flavour is savoury and pronounced, while the texture stays soft when it is cooked briefly. Serve it hot with bread, rice or vegetables; in Turkey, liver is also commonly enjoyed with spices and fresh greens.
It is a protein-rich choice and notably high in iron and vitamin B12, while relatively low in fat for a liver. Onion, black pepper and herbs complement its depth. Cook it just until done to keep it tender, and pair it with a crisp salad or vegetables for a lighter meal.
How Nutritious Is Turkey 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 Turkey 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 Turkey Liver Contain Allergens?
No known major allergens
Which Diets Is Turkey 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
Turkey Liver Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 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.