Chopped Liver

Chopped liver is a traditional Jewish appetizer or spread made from finely minced chicken livers, sautéed onions, and often hard-boiled eggs or schmaltz (rendered chicken fat). It is typically seasoned with salt, pepper, and sometimes a touch of sweet wine or balsamic vinegar, resulting in a rich, savory paste. The dish is a staple in Ashkenazi Jewish cuisine, commonly served on rye bread or crackers during holidays and special occasions.

🍽️ Nutrition at a glance

Chopped liver is a high-protein, high-fat dish with minimal carbohydrates, providing a dense source of iron, vitamin A, and B vitamins. A typical serving of about 1/2 cup (120 g) contains roughly 250-300 calories, making it a nutrient-dense but calorie-rich option.

Nutrition breakdown

Calories	280 kcal
Protein	15 g
Carbs	3 g
Fat	23 g
Fiber	0.5 g
Sugar	1 g
Sodium	450 mg
Iron	4.5 mg
Vitamin A	900 mcg
Vitamin B12	6.2 mcg
Folate	180 mcg
Selenium	25 mcg
Zinc	2.8 mg
Phosphorus	220 mg
Niacin (B3)	5.5 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, chopped liver is deeply tied to Jewish culinary traditions, often prepared for Passover and other festive meals, symbolizing both sustenance and heritage. Nutritionally, it stands out for its exceptionally high iron content from liver, which can help support energy levels and red blood cell production.