Chicken, liver, all classes, raw
Whole food · Poultry Products
Photo: Wikipedia
Raw chicken liver is a deep, reddish-brown organ meat with a smooth, slightly grainy texture and a rich, iron-forward flavor that is more mineral than meaty. It is a nutritional powerhouse, packing an extraordinary amount of vitamin A and B12 into a very lean, low-calorie package. Its taste is intense and distinct, often described as earthy or slightly metallic, which mellows significantly when cooked.
Calorie split: 59% protein · 3% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love chicken liver for its deep, savory umami flavor that forms the base of luxurious pâtés, terrines, and classic dishes like chicken liver mousse. Its ability to transform into a smooth, spreadable paste makes it a versatile ingredient in both rustic and fine dining, valued across many cultures for its rich taste and nutritional density.
⚠️ Watch-outs & how to enjoy it better
The strong, mineral taste and smooth, slightly grainy texture can be off-putting to some, and its high vitamin A content means excessive consumption can lead to toxicity (hypervitaminosis A). To counteract this, practice portion control (limit to 1-2 servings per week) and pair it with vitamin C-rich foods (like bell peppers or citrus) to enhance iron absorption and balance the meal. Those with gout should be cautious due to its high purine content.
Key benefits
- Exceptionally high in vitamin A (retinol), crucial for vision and immune function.
- One of the richest natural sources of vitamin B12, essential for nerve health and red blood cell formation.
- Provides highly bioavailable heme iron, which is more easily absorbed than plant-based iron.
- Very high in protein (nearly 17g per 100g) with minimal fat and carbohydrates.
- Contains significant amounts of folate (vitamin B9), important for cell division and DNA synthesis.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chicken liver is so rich in vitamin A that a single 100g serving provides over 1,300% of the daily recommended intake, making it one of the most concentrated sources of this vitamin in the entire food supply.
Full nutrition (USDA data · scales with serving)
| Water | 76.5 g |
| Energy | 119 kcal |
| Energy | 496 kj |
| Protein | 16.9 g |
| Total lipid (fat) | 4.8 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.73 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 9.0 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 297 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.49 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 54.6 ug |
| Vitamin C, total ascorbic acid | 17.9 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 1.8 mg |
| Niacin | 9.7 mg |
| Pantothenic acid | 6.2 mg |
| Vitamin B-6 | 0.85 mg |
| Folate, total | 588 ug |
| Folic acid | 0.00 ug |
| Folate, food | 588 ug |
| Folate, DFE | 588 ug |
| Choline, total | 194 mg |
| Betaine | 16.9 mg |
| Vitamin B-12 | 16.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3296 ug |
| Retinol | 3290 ug |
| Carotene, beta | 56.0 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Vitamin A, IU | 11078 iu |
| Lycopene | 40.0 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.31 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 D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| 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 | 1.6 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 | 0.88 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.66 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.11 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:2 n-6 c,c | 0.47 g |
| PUFA 18:3 | 0.01 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 | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.33 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 | 0.07 g |
| Cholesterol | 345 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.72 g |
| Isoleucine | 0.81 g |
| Leucine | 1.5 g |
| Lysine | 1.3 g |
| Methionine | 0.43 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.65 g |
| Valine | 1.00 g |
| Arginine | 1.1 g |
| Histidine | 0.51 g |
| Alanine | 0.99 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.85 g |
| Proline | 0.73 g |
| Serine | 0.73 g |
| Hydroxyproline | 0.04 g |
FAQ
Is it safe to eat chicken liver raw?
No. Raw chicken liver carries a high risk of bacterial contamination, including Salmonella and Campylobacter. It should always be cooked to an internal temperature of 165°F (74°C) to be safe for consumption.
How do I remove the bitter taste from chicken liver?
Soak the livers in milk or buttermilk for 1-2 hours before cooking. This helps draw out the blood and mellow the strong, mineral flavor. Patting them completely dry before searing also helps develop a better crust and reduces bitterness.
Can I eat chicken liver every day?
It is not recommended. Due to its extremely high vitamin A content, daily consumption could lead to vitamin A toxicity (hypervitaminosis A). A safe guideline is to eat it 1-2 times per week in moderate portions (about 100-150g).
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 1.19 kcal/g · 57% 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: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.