Chicken, liver, all classes, cooked, pan-fried
Whole food · Poultry Products
Photo: Wikipedia
Chicken liver is a nutrient-dense organ meat with a rich, mineralic flavor and a uniquely smooth, creamy texture when pan-fried. Its deep, slightly metallic taste is balanced by a velvety mouthfeel. Nutritionally, it is an exceptional source of high-quality protein and a powerhouse of essential vitamins like B12 and A.
Calorie split: 62% protein · 3% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory, almost iron-rich flavor that is far more complex than muscle meat. Its quick-cooking nature and ability to be the star of simple, hearty dishes make it a versatile comfort food in many cuisines.
⚠️ Watch-outs & how to enjoy it better
Its strong, mineral taste and soft texture can be off-putting to some. It is very high in dietary cholesterol, so those managing blood lipid levels should practice portion control. To counteract the strong flavor, it's often paired with acidic ingredients like lemon juice or vinegar, or mild, sweet components like onions or apples.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- One of the richest dietary sources of vitamin B12 for nerve function.
- Provides highly bioavailable heme iron to help prevent anemia.
- Excellent source of preformed vitamin A (retinol) for vision and immunity.
- Contains significant amounts of folate and riboflavin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chicken liver is so rich in vitamin A that a single 100g serving provides over 500% of the daily recommended intake, making it one of the most concentrated natural sources of this essential nutrient.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 172 kcal |
| Energy | 721 kj |
| Protein | 25.8 g |
| Total lipid (fat) | 6.4 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 1.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 12.9 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 442 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 92.0 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 0.54 mg |
| Manganese, Mn | 0.38 mg |
| Selenium, Se | 88.2 ug |
| Vitamin C, total ascorbic acid | 2.7 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 2.3 mg |
| Niacin | 13.9 mg |
| Pantothenic acid | 8.3 mg |
| Vitamin B-6 | 0.84 mg |
| Folate, total | 560 ug |
| Folic acid | 0.00 ug |
| Folate, food | 560 ug |
| Folate, DFE | 560 ug |
| Choline, total | 327 mg |
| Betaine | 21.0 mg |
| Vitamin B-12 | 21.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4296 ug |
| Retinol | 4293 ug |
| Carotene, beta | 31.0 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Vitamin A, IU | 14378 iu |
| Lycopene | 25.0 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.33 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.91 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:2 n-6 c,c | 0.71 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.51 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Cholesterol | 564 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.0 g |
| Methionine | 0.64 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.97 g |
| Valine | 1.5 g |
| Arginine | 1.6 g |
| Histidine | 0.75 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.04 g |
FAQ
How do I remove the bitter taste from chicken liver?
Soak cleaned livers in milk or buttermilk for 1-2 hours before cooking. The casein in the milk binds to the bitter compounds and helps mellow the strong, metallic flavor.
What's the best way to cook chicken liver to keep it tender?
Cook it quickly over high heat. Pan-fry for just 2-3 minutes per side until browned on the outside but still slightly pink in the center. Overcooking makes it tough and chalky.
Is chicken liver safe to eat during pregnancy?
While highly nutritious, chicken liver is very high in preformed vitamin A (retinol). Excessive intake during pregnancy can be harmful. It's best to consult a healthcare provider about safe portion sizes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.72 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.