Calories in Pork Liver: Per 100 g, Per Serving & Nutrition Facts
How many calories in pork liver: per 100 g and per serving
Figures are for: Pig liver, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 122 kcal | 183 kcal |
| Energy (kilojoules) | 510 kJ | 766 kJ |
| Protein | 21 g | 32 g |
| Fat | 3.4 g | 5.1 g |
| incl. saturated | 1 g | 1.5 g |
| Total carbohydrates | 1.9 g | 2.8 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.3 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: Frida 6.1, Technical University of Denmark, food ID 781, “Liver, pig, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
122 kcal (510 kJ) per 100 g · P/F/C 21/3.4/1.9 g
Serving (150 g) — 183 kcal (766 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is pork liver healthy?
Yes. On its nutrient profile, pork liver is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 32 g per serving — 57% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.2 g salt and 1 g saturated fat per 100 g.
A typical serving is 150 g: 183 kcal, 32 g protein, 5.1 g fat and 2.8 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pork liver is one of the iron-richest organ meats, high in vitamins A and B12, with about 21 g of protein per 100 g.
protein 69%fat 25%carbs 6%
Pork Liver calories by weight, 50–300 g
150 g of pork liver has 183 calories and 200 g has 244. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 61 | 11 / 1.7 / 1 |
| 100 g | 122 | 21 / 3.4 / 1.9 |
| 150 g — typical serving | 183 | 32 / 5.1 / 2.8 |
| 200 g | 244 | 42 / 6.8 / 3.8 |
| 250 g | 305 | 53 / 8.5 / 4.8 |
| 300 g | 366 | 63 / 10 / 5.7 |
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Portion → calories and macros
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Pork Liver: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pig liver, raw | 122 | 21 / 3.4 / 1.9 |
| Beef liver, stewed | 165 | 20 / 8 / 4 |
| Chicken liver, braised | 165 | 25 / 6.5 / 0.9 |
| Pork liver, fried | 190 | 23 / 9 / 4 |
How much movement is one serving?
A 150 g serving is 183 kcal — roughly 60 min of easy walking or 23 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pork Liver: swaps and alternatives
No need to swap: pork liver already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 1 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair pork liver with
A serving of pork liver has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of pork liver.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pork Liver | A | 183 | 32 | 0 |
| Pork Tenderloin | A | 221 | 39 | 0 |
| Turkey | A | 233 | 44 | 0 |
Pork Liver vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pork Liver | 122 | 21 / 3.4 / 1.9 |
| Duck | 135 | 18 / 6 / 0.9 |
| Chicken Breast | 137 | 29 / 1.8 / 0 |
| Peameal Bacon | 146 | 28 / 2.8 / 1.8 |
| Chicken Drumsticks | 161 | 18 / 9.2 / 0.1 |
| Ground Turkey | 185 | 25 / 9.5 / 0 |
| Filet Mignon | 188 | 29 / 8 / 0 |
FAQ
How many calories are in 100 g of pork liver?
100 g of pork liver has 122 calories, with 21 g protein, 3.4 g fat and 1.9 g carbohydrates.
How many calories are in a serving of pork liver?
A 150 g serving has 183 calories: 32 g protein, 5.1 g fat and 2.8 g carbs.
What are the macros of pork liver?
Per 100 g: 21 g protein, 1.9 g carbs and 3.4 g fat. By calories that's about 69% protein, 6% carbs and 25% fat.
How long do you have to walk to burn a serving of pork liver?
About 60 min of easy walking or 23 min of cycling for a 70 kg (154 lb) person — that's the 183 calories in a 150 g serving.
How much fiber is in pork liver?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in pork liver change with the type and cooking method?
Per 100 g it ranges from 122 kcal (pig liver, raw) to 190 kcal (pork liver, fried).
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