Pork liver calories come to 140 for a 3 oz portion (85 g) of braised liver, or 165 per 100 g. What stands out is the protein: 22.1 g in that portion, 44% of the daily value, while fat stays at 3.7 g and carbs at 3.2 g. The row that deserves attention is cholesterol, not calories.
140kcal
1 3 oz portion · 85 g, cooked, braised
66%protein
22 gProtein
3 gCarbs
3.7 gFat
How to burn off 140 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Cooked, braised · per 85 g
Calories
140 kcal
Protein
22 g
Carbohydrate
3.2 g
Fat
3.7 g
Saturated fat
1.2 g
Cholesterol
302 mg
Sodium
42 mg
Potassium
128 mg
Iron
15.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pork liver: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
140
22.1 g
3.2 g
3.7 g
42 mg
7%
100 g
165
26 g
3.8 g
4.4 g
49 mg
8%
4 oz portion (113 g)
186
29.4 g
4.2 g
5 g
55 mg
9%
Raw (113 g)
151
24.2 g
2.8 g
4.1 g
98 mg
8%
3 × 3 oz portion (85 g)
421
66.4 g
125 mg
5 × 3 oz portion (85 g)
701
110.6 g
208 mg
A 3 oz portion is a 140-calorie plate
Braised pork liver is dense, so the weight on your plate tells you almost everything. A 3 oz portion (85 g) has 140 calories, a 4 oz portion (113 g) has 186, and a flat 100 g lands at 165. That spread is narrow enough for a single serving, but it matters once portions double.
Two 3 oz portions (170 g) bring you to 281 calories and 44.2 g of protein. Three portions (255 g) reach 421 calories, and a big pan eaten over a day, five portions or 425 g, adds up to 701. Even at that size, sodium stays at 208 mg, which is low for a cooked meat.
Raw weight is the trap. 113 g of raw liver logs as 151 calories, while the same 113 g cooked comes to 186, because braising drives off water and concentrates what is left. Weigh after cooking if you can, or use the raw entry if you weighed the liver straight from the package.
Two thirds of the calories are protein
Per 100 g, braised pork liver carries 26 g of protein, 4.4 g of fat and 3.8 g of carbs. In calorie terms that is 66% protein, 25% fat and 9% carbs. That is a lean-meat profile, not the rich, fatty food some people expect from organ meat.
The 3 oz portion gives 22.1 g of protein, 44% of the 50 g daily value, for just 7% of a 2000-calorie day. Step up to a 4 oz portion and protein climbs to 29.4 g, or 59% of the daily value, while calories rise only to 186.
Saturated fat is modest at 1.4 g per 100 g. Fiber is 0, so anything filling in that department has to come from the rest of the plate. The carbs are small enough that most people can treat liver as a protein entry and move on.
Cholesterol is the row to watch
The number that jumps off the label is cholesterol: 355 mg per 100 g. The daily value used on this page is 300 mg, so 100 g of braised liver runs past it on its own. If you track cholesterol, that is the figure to keep an eye on, more than the calories.
Sodium is the opposite story. Plain braised liver has 49 mg per 100 g and 42 mg in a 3 oz portion, about 2% of the daily value. The raw entry lists 98 mg per 113 g, or 4% of the daily value. Most of the sodium in a finished liver dish will come from the salt, bacon, soy sauce or gravy you add, so season with that in mind.
Potassium sits at 150 mg per 100 g, a small slice of the 4700 mg daily value. Liver is not where that number gets filled, so the vegetables and sides do that work.
Lean liver needs fiber and flavor on the side
Since a 3 oz portion brings 140 calories and almost no carbs or fiber, the plate around it decides what the meal looks like. Onions, peppers and greens cooked in the same pan add volume and fiber for few calories. Rice, potatoes or bread turn it into a full meal and can outweigh the liver in calories if the scoop is generous.
Watch the cooking fat. The figures on this page are for braised liver, so frying in butter or wrapping in bacon adds calories the base entry does not show. Log the fat separately and the total stays honest. If you are not weighing, BodyPal can log the dish from a photo.
Packaged options like Skylark Pork Liver or Seaboard Foods Pork Livers are plain cuts that match this entry once cooked. A confit such as Henaff French Style Pork Liver Confit With Herbs Of Provence is a different product, so read its own label rather than borrowing the braised numbers.
How does pork liver compare?
Here is how braised pork liver stacks up against lamb liver, chicken liver and generic liver, per 100 g and per usual serving.
Verdict: Pork liver is the leanest of the four at 165 calories and 4.4 g of fat per 100 g, while lamb liver runs about 1.3 times higher at 220 calories with 8.8 g of fat. If you want the most protein per bite, lamb liver's 30.6 g wins; for the fewest calories and least sodium, pick pork, since generic liver carries 384 mg of sodium per 100 g.
Most popular pork liver brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Skylark Pork Liver1 slice · 113 g133 kcal
2Seaboard Foods Pork Livers4 oz · 112 g134 kcal
3Henaff French Style Pork Liver Confit With Herbs Of Provence1 container · 90 g316 kcal
Fresh pork liver is labeled by raw weight, so it reads about 134 calories per 100 g instead of the 165 of braised liver, and the confit adds fat. Source: manufacturer labels / USDA FoodData Central.
Pork liver FAQs
How many calories are in pork liver?
A 3 oz braised portion has 140 calories, and 100 g has 165 calories. Raw pork liver is 134 calories per 100 g.
Is pork liver good for weight loss?
A 3 oz portion has 140 calories with 22.1 g of protein and 3.7 g of fat, so it is one of the leaner meat choices per calorie.
Pork liver vs chicken liver: which has more calories?
They are close: pork liver has 165 calories per 100 g and chicken liver 172 calories per 100 g.
How much protein is in pork liver?
Braised pork liver has 26 g of protein per 100 g, which is 22.1 g in a 3 oz portion.
Is pork liver high in calories?
No. Braised pork liver has 165 calories per 100 g and 140 in a 3 oz portion, about 7% of a 2000-calorie daily value. Most of that energy comes from protein, with only 4.4 g of fat per 100 g.
How many calories are in a pork liver steak?
A 4 oz portion (113 g) of braised pork liver has 186 calories, and a 3 oz portion has 140. Those figures are for liver without added fat, so log any oil, butter or bacon from the pan separately.
What are the nutrition facts for 100 g of pork liver?
100 g of braised pork liver has 165 calories, 26 g of protein, 4.4 g of fat, 1.4 g of saturated fat and 3.8 g of carbs. It also carries 355 mg of cholesterol, 49 mg of sodium and 150 mg of potassium.
How many calories are in 100 g of liver in general?
The general liver entry lists 174 calories per 100 g, a little above braised pork liver at 165. It also carries far more sodium, 384 mg per 100 g against 49 mg for pork liver.
Beyond calories, how does chicken liver's nutrition compare with pork liver?
Per 100 g, chicken liver has 25.8 g of protein and 6.4 g of fat, against 26 g and 4.4 g for pork liver. Chicken liver has fewer carbs at 1.1 g but nearly twice the sodium, 92 mg versus 49 mg.
