Instant overview
- 100g of chicken liver contains around 172 calories, with approximately 100 of those from protein — making it leaner and more protein-dense than chicken breast
- Liver is an excellent source of easily absorbed iron, which supports red blood cell production, helps combat fatigue, and aids protein metabolism
- Liver is rich in B vitamins including B12 — an essential vitamin the body cannot produce itself — and is very high in vitamin A
- Chicken liver costs less than £3 per kg and beef liver less than £2 per kg, making it one of the most economical protein sources available
Liver is one of the most nutrient-dense foods available, providing high-quality protein, easily absorbed iron, B vitamins including B12, and vitamin A — all at a lower cost than most standard meat sources. Chicken liver contains around 172 calories per 100g, with approximately 100 of those coming from protein, making it leaner and more protein-dense than many alternatives.
Benefits of eating liver: at a glance
| Benefit | Key fact | Why it matters |
|---|---|---|
| High-quality protein | ~172kcal per 100g; ~100 of those calories from protein | Leaner than chicken breast while comparable in protein content |
| Rich in iron | Easily digested by the body; chicken liver is particularly high | Supports red blood cell production, reduces fatigue, aids protein metabolism |
| B vitamins including B12 | Adults need ~1.5mcg of B12 daily; the body cannot produce it independently | Supports energy production and cell maintenance and repair |
| Vitamin A | Very high levels (note: not advised during pregnancy) | Supports skin health and eyesight |
| Economical | Chicken liver: under £3/kg; beef liver: under £2/kg | Significantly cheaper than most standard meat protein sources |
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Benefits of eating liver
1. Liver is a high-quality protein source
Of course, it wouldn't be your new favourite protein source if it wasn't high in protein. 100g of chicken liver is around 172 calories, and 100 of those calories come from protein. This means it's lower in calories than 100g of chicken breasts but still higher in protein – it's a no-brainer.
2. Liver is high in iron
Chicken liver, in particular, is packed with iron. The iron found in livers is easily digested by the body. Iron helps the body to create red blood cells and keeps your blood healthy. Increasing your iron intake can also help to combat fatigue. So you'll have more energy to smash those PBs. Not only this, but iron helps the body to metabolise proteins. So not only is it providing you with protein, it's also helping you use it. Have you felt exhausted lately? Barely make it up the stairs without getting winded even though you're physically fit? You may be lacking iron – especially if you're a female. Gain medical advice, check your iron levels and add a little liver to your meal – not every day.
3. Liver is bursting with B vitamins
Liver is rich in folates, the water-soluble B vitamins. Ideally, adults need to consume approximately 1.5mcg a day of vitamin B12 – so get down to the supermarket and see what's on offer. This makes livers even more valuable as an energy source. Plus, they help with cell maintenance and repair. One of the key vitamins present is B12, which the body cannot produce by itself and must be consumed.
4. Liver contains vitamin A
Livers are also very high in vitamin A, so much that pregnant women are advised not to eat them. However, for the non-pregnant population, this is great news for our skin and our eyesight.
5. Liver is economical
You can expect to pay less than £3 for a kg of chicken livers at your standard supermarkets and less than £2 a kg for beef liver. You can find them frozen, too, for an even lower price – perfect for those meal prep Sundays. This makes them a much cheaper option than many "regular" meat sources. Learn more about the benefits of B vitamins...
Myths about liver
Livers are high in toxins
The liver's main function is to cleanse the body of toxins. However, contrary to belief, this does not mean that eating livers means eating the toxins that have been purified from the body. The liver's job is to get rid of the toxins entirely – not to store them up.
Livers are difficult to cook
Liver used to be a very popular source of meat and doesn't take a great deal of finesse to cook. You can pan fry it as you would a chicken breast, and you'll know when it's cooked when the colour has changed throughout. With a simple addition of onions and cherry tomatoes in the pan, you'll have a tasty meal. You can also include it in pies, stews and other recipes that would benefit from a rich, meaty taste.
Frequently asked questions
Is liver a good source of protein?
Yes. 100g of chicken liver contains around 172 calories, with approximately 100 of those coming from protein. This makes it comparable to chicken breast in protein content while being lower in overall calories — an efficient, lean protein source.
Is liver good for iron?
Yes. Chicken liver in particular is packed with iron that is easily digested by the body. It supports red blood cell production, helps combat fatigue, and aids the body in metabolising the protein it consumes.
Can pregnant women eat liver?
No. Liver is very high in vitamin A, and pregnant women are advised not to eat it due to the risk of excessive vitamin A intake. For the non-pregnant population, the high vitamin A content is beneficial for skin health and eyesight.
Is liver expensive?
No. Chicken liver typically costs less than £3 per kg and beef liver less than £2 per kg at standard supermarkets — making liver one of the most affordable high-protein foods available. Frozen liver is available at even lower prices, making it ideal for meal prep.
Does eating liver mean consuming toxins?
No. Although the liver's function is to cleanse the body of toxins, it eliminates them entirely rather than storing them. Eating liver is safe and does not mean consuming accumulated toxins.
Take home message
When you're looking for protein with extra nutrition, liver is a good food to plan into your diet. The benefits of eating liver once or twice a week can include improved energy from iron and B12, and all of the benefits of vitamin A. Available at a reasonable cost, the benefits of eating liver make it worth adding to your meal plan. Enjoyed this article? READ THESE NEXT:
