Liver is the most nutrient-dense meat — 25.8 g protein, 11.6 mg iron per 100 g. Dense protein is under-estimated by 50–200% (Almiron-Roig et al., Appetite 2013). A 100 g serving is a standard portion — weigh it, as liver slices vary widely.
How should I track Chicken Liver, pan-fried?
Chicken Liver, pan-fried is high in iron. The simplest way to track Chicken Liver, pan-fried accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
