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Raw liver Calories
Extremely high in vitamin A, iron, and B12. Rich in protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Raw liver (50 g) has 68 calories. That works out to 135 calories per 100 g. It contains 2 g of carbs, 10.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 41.6 µg of B12 covers 1731% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw liver Nutrition Facts
Selected: 1 slice (medium) · 50 g
68
KCAL / 50G
Carbs
2g
· 1% DV
Protein
10.2g
· 20% DV
Fat
1.8g
· 2% 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 63% · Fat 25%
Raw liver nutrition facts table · 1 slice (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 35 mg | 2% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 10.2 g | 20% |
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 Slice of Raw liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 50 g | 68 kcal |
| 1 slice (thin) | 30 g | 41 kcal |
| 1 slice (thick) | 80 g | 108 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (medium) | 100 g | 135 kcal |
| 1 piece (small) | 120 g | 162 kcal |
| 1 serving (large) | 150 g | 203 kcal |
| 1 piece (large) | 200 g | 270 kcal |
| 1 serving (extra large) | 250 g | 338 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Raw liver
Can you eat raw liver?
No, eating raw liver is not considered safe. It can carry harmful bacteria or parasites even when it looks fresh, so cook liver thoroughly rather than serving it raw.
Can raw liver give you parasites?
Yes, raw liver can carry parasites as well as bacteria. You cannot reliably tell by its appearance or smell whether it is contaminated; thorough cooking is the safer way to eat it.
Is raw liver safe during pregnancy?
No, avoid raw liver during pregnancy because of the risk of foodborne infection. Liver is also exceptionally high in vitamin A, so cooked liver may need to be limited during pregnancy; ask your clinician for advice specific to you.
How should you clean raw liver?
Do not rinse raw liver under the tap. Splashing water can spread bacteria onto the sink, counters, and utensils; cook it directly and wash hands and surfaces that touched it.
How long does raw liver last in the fridge?
Keep raw liver sealed on the lowest refrigerator shelf and use it promptly. If you will not cook it soon, freeze it; thaw it in the fridge and do not refreeze it after thawing.
Does freezing raw liver kill parasites?
No, freezing at home cannot be relied on to kill every parasite or bacterium in raw liver. Treat thawed liver as raw and cook it thoroughly rather than using freezing as a substitute for cooking.
Can raw liver cause food poisoning even if it smells fresh?
Yes, raw liver can cause food poisoning without looking or smelling spoiled. Freshness checks do not reveal harmful microbes, so handle it carefully and cook it thoroughly.
Is raw liver healthier than cooked liver?
No, eating liver raw does not make it a safer or necessary source of nutrients. Cooking reduces the risk of foodborne infection; liver still provides abundant vitamin A, iron, and B12 when cooked.
Can babies eat raw liver?
No, babies should not be given raw liver because it can carry foodborne pathogens. Liver is also very high in vitamin A, so ask your child’s healthcare professional when and how much cooked liver is appropriate.
What does raw liver taste like?
Raw liver can taste strongly metallic and iron-like, with a softer texture than cooked liver. Taste cannot tell you whether it is safe, so do not sample liver raw.
Raw liver Vitamins & Minerals
Vitamins
B12
41.55µg · 1731% DV
Vitamin A
8449µg · 939% DV
Biotin
48µg · 160% DV
B2
1.4mg · 108% DV
Minerals
Copper
6mg · 667% DV
Selenium
20µg · 36% DV
Phosphorus
249mg · 36% DV
Zinc
2mg · 18% DV
Potassium ⭐
157mg · 5% DV
Sodium
35mg · 2% DV
Raw liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw liver
To burn the 68 calories in 1 slice (medium) (50 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 Raw liver?
Raw liver is animal liver eaten without cooking; it is an ingredient rather than a single, standardised dish, and the animal can vary. Across much of the world, liver is more commonly cooked—pan-fried, grilled or added to other dishes—than served raw. Its uncooked texture is soft and smooth, with a pronounced, slightly metallic taste.
It is rich in protein, vitamin A, iron and B12; a 100 g portion provides 20.4 g of protein. Because raw animal products can carry harmful microorganisms, raw liver is not a low-risk choice. If you want to try liver, choose it thoroughly cooked instead; pan-fried liver with onions or herbs is an easy way to serve it.
How Nutritious Is Raw 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 Raw 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 Raw liver Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw liver Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.