1 piece (medium) of Chicken Liver (50 g) has 60 calories. That works out to 119 calories per 100 g. It contains 0.4 g of carbs, 8.5 g of protein, 2.4 g of fat and 0 g of fiber. Its 8.3 µg of B12 covers 346% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Chicken Liver?

Chicken liver is the rich, tender edible organ of a chicken, sold whole or in pieces and cooked in cuisines around the world. It is often pan-fried or sautéed with onions and seasonings, and can also be blended into pâté or served as part of a warm meal.

Its flavour is savoury and distinctive, while the texture stays soft when it is not overcooked. In Turkish cooking, fried chicken liver is commonly paired with sumac-dressed onion, parsley and bread; elsewhere, it may appear on toast or alongside vegetables. It provides plenty of protein and is especially notable for its iron and vitamin B12. For a lighter plate, sauté it with modest oil and serve with a crisp salad.

Chicken Liver Nutrition Facts

Selected: 100 g

119

KCAL / 100G

Carbs

0.7g

· 0% DV

Protein

16.9g

· 34% DV

Fat

4.8g

· 6% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 60% · Fat 38%

Chicken Liver Vitamins & Minerals

Vitamins

B12

16.6µg · 692% DV

Vitamin A

3290µg · 366% DV

Biotin

80µg · 267% DV

2.3mg · 177% DV

Minerals

Selenium

54µg · 98% DV

Iron

9mg · 50% DV

Phosphorus

297mg · 42% DV

Zinc

4mg · 36% DV

How Nutritious Is Chicken Liver?

Nutrient density

Very high

98/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chicken Liver Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Liver

To burn the 119 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken Liver Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chicken Liver Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken Liver Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Chicken Liver Fat Profile

SATURATED

1.6g

MONOUNSATURATED

1.2g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Chicken Liver

🍗vs🥩

Chicken Liver vs Ground Beef131 kcal fewer per 100 g

→🍗vs🍢

Chicken Liver vs Chicken Skewer21 kcal fewer per 100 g

→🍗vs🥩

Chicken Liver vs Sauteed Lamb111 kcal fewer per 100 g

→🍗vs🍗

Chicken Liver vs Smoked Turkey9 kcal more per 100 g

→

Foods Similar to Chicken Liver

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Chicken Liver

How do you cook chicken liver so it stays tender?

Cook chicken liver quickly in a hot pan, turning the pieces until they are fully cooked but not dried out. Patting it dry first helps it brown instead of steam; avoid crowding the pan, which releases moisture.

Can you make pâté with chicken liver?

Yes, chicken liver is commonly used to make pâté. Cook it fully, then blend it with butter or another fat and seasonings until smooth; chill the pâté promptly and keep it refrigerated.

Is chicken liver safe to eat if it is still pink?

Colour alone cannot reliably show whether chicken liver is safe. Check that the centre reaches 74 °C (165 °F) with a food thermometer; if you cannot verify that, cook it longer rather than serving it pink.

Should you soak chicken liver in milk before cooking?

No, soaking chicken liver in milk is optional, not a safety step. Some cooks use it to soften the flavour, but pat the liver dry afterward so it browns properly, and cook it thoroughly.

How can you tell if raw chicken liver has gone bad?

Discard chicken liver that smells sour or strongly unpleasant, feels unusually slimy, or has discoloured patches. Fresh liver is moist and glossy, but appearance cannot rule out harmful bacteria, so keep it cold and cook it fully.

Can you freeze chicken liver?

Yes, freeze chicken liver while it is fresh in an airtight, freezer-safe package. Thaw it in the refrigerator rather than on the counter, and use it promptly after thawing; do not refreeze it raw once thawed.

Is chicken liver high in cholesterol?

Yes, chicken liver contains a substantial amount of dietary cholesterol. For most people, saturated fat in the overall diet has a stronger effect on blood cholesterol, but people managing cholesterol may want to discuss frequent liver meals with a clinician.

Is chicken liver a good source of iron?

Yes, chicken liver is rich in iron and vitamin B12, nutrients involved in making healthy blood cells. It can contribute to an iron-containing diet, but it does not replace testing or treatment for diagnosed iron-deficiency anaemia.

Can you eat chicken liver during pregnancy?

It is best to avoid chicken liver during pregnancy because liver can contain high amounts of preformed vitamin A, which may harm fetal development in excess. Ask your maternity-care professional for advice if you have already eaten it.

Why does chicken liver taste metallic?

Chicken liver can taste metallic because it contains iron-rich blood pigments, and its flavour becomes stronger when it is overcooked or not very fresh. Trim visible connective tissue, use fresh liver, and cook it briefly but completely.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026