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Meat and Poultry  / Offal

Moor hen liver Nutrition Facts

Ulok atay
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 130kcal / 2530kcal (5%)

Macronutrients

Total Fat
3.5 g/ 42g (8%)
Saturated Fat
1.13 g/ 20g (5%)
low
Cholesterol
250 mg/ 300mg (83%)
Unsaturated Fat
1.86 g
Total Carbohydrates
6.5 g/ 348g (1%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
18 g/ 71g (25%)

Vitamins

Vitamin A
494 mcg RAE/ 700mcg RAE (70%)
high
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.44 mg/ 1mg (36%)
high
Vitamin B2
0.9 mg/ 1mg (69%)
high
Vitamin B3
8.4 mg NE/ 16mg NE (52%)
high

Minerals

Calcium
56 mg/ 750mg (7%)
Iron
8.1 mg/ 12mg (67%)
high
Phosphorus
197 mg/ 700mg (28%)
source
Sodium
88 mg/ 1500mg (5%)
low
What is this food?
AI-assisted
Moor hen liver is an organ meat (liver) that’s usually cooked as viand. It’s a nutrient-dense protein food, typically eaten in small portions because liver is rich in certain vitamins and minerals.
Why it matters to health
AI-assisted
Liver provides protein to help build and repair body tissues, and it also contains important micronutrients (common in liver). In this serving (100 g), it has 130 kcal and 3.5 g total fat with 1.13 g saturated fat. It also has high cholesterol (250 mg) and low fiber (0 g), so it works best when paired with vegetables and high-fiber carbs (like brown rice or vegetables) to keep meals balanced. Sodium is relatively low here (88 mg), but the main things to watch are cholesterol and saturated fat—especially if you eat organ meat often.
Healthier tips
AI-assisted
  • Keep portions small: aim for about 1–2 tablespoons to 1/4 cup cooked liver per meal, then fill the rest of your plate with vegetables and a carb you can portion (rice, kamote, or whole grains).
  • Balance your plate: add at least 1–2 servings of veggies (e.g., kangkong, pechay, talong, okra) and include fruit if it fits your meal plan.
  • Frequency: enjoy liver as a sometimes food, not daily—especially if you have high cholesterol or heart risk factors.
  • Cooking matters: choose methods like stewing, sautéing with less oil, or grilling. Go easy on salty sauces and extra fat.
  • Since it has no fiber, pair it with fiber-rich sides to support digestion and better meal satisfaction.
Common Filipino dishes
Adobong atay (liver adobo), Pinakbet with liver, Liver ginisa (sautéed liver), Chopsuey with liver, Dinuguan (with liver)
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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