Chicken liver - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Chicken liver

Chicken liver consists of 5% fat, 22% protein, 1% carbs, 0% fiber and 70% water. Chicken liver has 136 calories per 100g, that is 86% lower than other foods in Poultry. In total 33% of the calories in Chicken liver are from fat, 65% from protein and 3% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.5g carbs in a serving of 50g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.2% of Zinc RDA per portion
  • High in iron Covers 0.3% of Iron RDA per portion
  • High in folate Covers 0.5% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion

Can you eat Chicken liver for a low carb diet?

With 0.5g of carbs and a Glycemic Load of 0 in a portion of 50g, Chicken liver can be consumed for a ketogenic or low-carb diet. Chicken liver contains no Fructose, is Gluten free and has no Lactose.

Chicken liver: nutrition facts & data

Nutrition facts
per 100g
Chicken liver
avg Poultry[1]
Calories (kcal) 136.0 159.0
Fat (g) 5.0 8.6
Protein (g) 22.0 20.1
Carbohydrates (g) 1.0 0.3
Mono- & Di-Saccharides (g) 0.0 0.3
Polysaccharides (g) 1.0 0.3
Fibers (g) 0.0 0.0
Sodium (mg) 70.0 77.4
Water (g) 70.0 65.8
[1] average of Poultry

Breakdown in percent (%) of total calories

An average portion size (50g) of Chicken liver contains:

  • 68.0 Calories
  • 2.5g of Fat
  • 11.0g of Protein
  • and 0.5g of Carbs
  • 35.0mg of sodium - 0.0% of the RDA for sodium.
  • 7.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 1.6mg of Zinc - 0.2% of the RDA for Zinc.
  • 3.7mg of Iron - 0.3% of the RDA for Iron.
  • 110.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 15.0mg of Vitamin C - 0.2% of the RDA for Vitamin C.
  • 12.5mg of Vitamin B12 - 3.9% of the RDA for Vitamin B12.

For every gram of carbs in Chicken liver you get

  • 22.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Poultry have on average 70.16g of proteins per 1 gram of carbs.
  • 5.00 grams of fat (total average 0.66g, other foods in Poultry 29.94g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Poultry 0.00g)

Nutrient distribution per gram

What vitamins are in Chicken liver?

Vitamins
per 100g
Chicken liver
avg[1]
Vitamin C (mg) 30.0 2.8
Vitamin E (mg) 0.4 0.4
Vitamin B1 / Thiamine (mg) 0.3 0.2
Vitamin B2 (mg) 2.5 0.4
Vitamin B6 (mg) 0.8 0.6
Vitamin B9 / Folate (μg) 380.0 87.9
Vitamin B12 (μg) 25.0 6.5
Retinol (μg) 34,000.0 3,067.8
beta-Carotene (μg) 0.0
[1] average of Poultry

Is Chicken liver rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (50g) for Chicken liver of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Chicken liver

Minerals
per 100g
Chicken liver
avg[1]
Magnesium (mg) 15.0 25.1
Zinc (mg) 3.2 1.9
Sodium (mg) 70.0 77.4
Calcium (mg) 20.0 13.0
Iron (mg) 7.4 3.9
Potassium (mg) 220.0 299.0
Phosphorus (mg) 240.0 215.0
[1] average of Poultry

Is Chicken liver high in minerals?

info

Again, for every mineral contained in Chicken liver we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Chicken liver

1.0% of Chicken liver are carbs, per serving of 50g that makes 0.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Chicken liver
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 1.0 0.2
Total carbs (g) 1.0 0.3
[1] average of Poultry

How high are the Glycemic Index and the Glycemic Load for Chicken liver?

The Glycemic Index of Chicken liver is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Chicken liver

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Chicken liver

Of the 5.0g total fat per 100g in Chicken liver, 1.8g are saturated fatty acids (SFA), 1.1g are monounsaturated fatty acids (MUFA) and 1.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 490.0mg.