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Goose Liver Calories
Extremely rich in vitamin A and iron, high protein, contains healthy fats.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Goose Liver (80 g) has 106 calories. That works out to 133 calories per 100 g. It contains 3 g of carbs, 13.7 g of protein, 3.7 g of fat and 0 g of fiber. Its 64 µg of B12 covers 2667% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Goose Liver Nutrition Facts
Selected: 1 piece (medium) · 80 g
106
KCAL / 80G
Carbs
3g
· 1% DV
Protein
13.7g
· 27% DV
Fat
3.7g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 55% · Fat 33%
Goose Liver nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 13.7 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Goose Liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 106 kcal |
| 1 slice (thin) | 30 g | 40 kcal |
| 1 piece (small) | 50 g | 67 kcal |
| 1 slice (thick) | 60 g | 80 kcal |
| 100 g | 100 g | 133 kcal |
| 1 serving (medium) | 100 g | 133 kcal |
| 1 piece (large) | 120 g | 160 kcal |
| 1 serving (large) | 150 g | 200 kcal |
| 1 piece (extra large) | 200 g | 266 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Goose Liver
How do you cook goose liver without making it tough?
Cook goose liver briefly in a hot pan so the outside browns while the inside stays tender. Avoid crowding the pan, and remove the pieces as soon as they are cooked through; prolonged cooking makes liver dry and firm.
Does goose liver need to be soaked in milk?
No, soaking goose liver in milk is optional, not essential. Some cooks use it to mellow the liver’s strong flavor; if you do, pat the pieces thoroughly dry before cooking so they brown instead of steaming.
Is goose liver the same as foie gras?
No. Foie gras is liver from a goose or duck raised and fed to produce an especially enlarged, fatty liver. Goose liver sold as an ordinary ingredient is not automatically foie gras.
What does goose liver taste like?
Goose liver has a rich, savory flavor and a smooth, buttery texture when cooked gently. It is generally less meaty and more delicate than beef liver, though its flavor is still distinctive.
How do you clean goose liver before cooking?
Gently rinse goose liver under cold water, then remove visible veins, connective tissue, or membranes with a small knife. Pat it dry before cooking, and wash your hands and any surfaces that touched the raw liver.
Can you freeze goose liver?
Yes, goose liver can be frozen in an airtight, freezer-safe package. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing; freezing may slightly affect its texture.
How long does cooked goose liver last in the refrigerator?
Cooked goose liver keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat.
Is goose liver safe to eat rare?
No, goose liver should not be served raw, and lightly seared liver can still carry food-safety risks. Cook it thoroughly, especially when serving pregnant people, older adults, young children, or anyone with a weakened immune system.
Can you eat goose liver during pregnancy?
It is best to avoid goose liver during pregnancy because liver can contain very high amounts of preformed vitamin A, which may harm fetal development in excess. Ask your healthcare professional if you have already eaten it or need personal guidance.
Can eating goose liver too often give you too much vitamin A?
Yes. Goose liver is particularly rich in preformed vitamin A, which the body stores, so frequent large servings can lead to excessive intake. Treat it as an occasional food rather than a daily source of nutrients.
Goose Liver Vitamins & Minerals
Vitamins
B12
64µg · 2667% DV
Vitamin A
8800µg · 978% DV
B2
2.24mg · 172% DV
B5
5.36mg · 107% DV
Minerals
Iron
24mg · 133% DV
Copper
0.72mg · 80% DV
Selenium
28µg · 51% DV
Phosphorus
272mg · 39% DV
Potassium ⭐
232mg · 7% DV
Sodium
60mg · 3% DV
Goose Liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goose Liver
To burn the 106 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Goose Liver?
Goose liver is the liver of a goose, used as an ingredient in many European cuisines and especially associated with French cooking. It is distinct from foie gras, a specific preparation of goose or duck liver. Pan-fried, it develops a lightly browned exterior while staying soft and rich inside; it may be served simply with bread, onions or seasonal accompaniments.
It is a protein-rich organ meat and is notably high in iron and vitamin A. Its deep flavour makes a modest portion satisfying, and pairing it with fresh greens or sharp fruit can balance the richness.
How Nutritious Is Goose Liver?
Nutrient density
Very high
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
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.
Is Goose 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 Goose Liver Contain Allergens?
No known major allergens
Which Diets Is Goose 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
Goose Liver Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.36g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.