💎 Key Nutrients
What raw chicken liver means here
This page is a reference for raw edible chicken liver before cooking. The serving unit is 100 g raw, with a database note of about one half cup chopped. It is not a recommendation to eat liver raw. Raw poultry products require careful handling and thorough cooking, and a cooked liver entry should be used when tracking a cooked portion.
Raw chicken liver macros per 100 g
Per 100 g raw, the record lists 119 kcal, 16.92 g protein, 4.83 g total fat, 1.56 g saturated fat, 0.065 g trans fat and 0.73 g carbohydrate. Total sugar, fiber and added sugar are recorded as 0 g. These figures belong to the raw reference weight; do not apply them directly to a cooked weight without accounting for the change in water and mass.
Iron, folate and vitamin A
The notable recorded micronutrients are 8.99 mg iron, 588 mcg folate, 3,296 mcg RAE vitamin A and 17.9 mg vitamin C per 100 g raw. The entry also lists 230 mg potassium, 71 mg sodium and 345 mg cholesterol. High concentrations of particular nutrients do not automatically mean more is better, so frequency and portion size should be considered in the context of the rest of the diet and any clinical advice.
Handling and cooking checklist
Keep raw liver cold, wash hands and utensils after contact, and keep it separate from foods eaten without cooking. Cook poultry liver thoroughly; USDA poultry guidance uses 165°F (74°C) as the safe internal temperature. After cooking, track the cooked weight and add any oil, onions, gravy or other ingredients separately. Refrigerate leftovers promptly in a covered container.
🧊 Storage Guide
❄️
Fridge
1-2 days
🧊
Freezer
8-12 months
⚠️ Signs of
Spoilage:
- smell: strong sour or ammonia odor
- visual: color turns dull or greenish
- texture: slimy surface
- when to discard: any foul odor or texture change
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 liver
(44.00g)
4.00 oz
(113.00g)
1.00 liver
(44.00g)
4.00 oz
(113.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 76.4600 | g |
| Energy | 119.0000 | kcal |
| Energy | 496.0000 | kJ |
| Protein | 16.9200 | g |
| Total lipid (fat) | 4.8300 | g |
| Ash | 1.0600 | g |
| Carbohydrate, by difference | 0.7300 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 8.0000 | mg |
| Iron, Fe | 8.9900 | mg |
| Magnesium, Mg | 19.0000 | mg |
| Phosphorus, P | 297.0000 | mg |
| Potassium, K | 230.0000 | mg |
| Sodium, Na | 71.0000 | mg |
| Zinc, Zn | 2.6700 | mg |
| Copper, Cu | 0.4920 | mg |
| Manganese, Mn | 0.2550 | mg |
| Selenium, Se | 54.6000 | µg |
| Vitamin C, total ascorbic acid | 17.9000 | mg |
| Thiamin | 0.3050 | mg |
| Riboflavin | 1.7780 | mg |
| Niacin | 9.7280 | mg |
| Pantothenic acid | 6.2330 | mg |
| Vitamin B-6 | 0.8530 | mg |
| Folate, total | 588.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 588.0000 | µg |
| Folate, DFE | 588.0000 | µg |
| Choline, total | 194.4000 | mg |
| Betaine | 16.9000 | mg |
| Vitamin B-12 | 16.5800 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 3296.0000 | µg |
| Retinol | 3290.0000 | µg |
| Carotene, beta | 56.0000 | µg |
| Carotene, alpha | 11.0000 | µg |
| Cryptoxanthin, beta | 11.0000 | µg |
| Vitamin A, IU | 11078.0000 | IU |
| Lycopene | 40.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.7000 | mg |
| Vitamin E, added | 0.0000 | mg |
| Tocopherol, beta | 0.0000 | mg |
| Tocopherol, gamma | 0.3100 | mg |
| Tocopherol, delta | 0.0000 | mg |
| Tocotrienol, alpha | 0.0000 | mg |
| Tocotrienol, beta | 0.0000 | mg |
| Tocotrienol, gamma | 0.0000 | mg |
| Tocotrienol, delta | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin D3 (cholecalciferol) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 0.0000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 1.5630 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.0120 | g |
| SFA 15:0 | 0.0000 | g |
| SFA 16:0 | 0.8830 | g |
| SFA 17:0 | 0.0020 | g |
| SFA 18:0 | 0.6590 | g |
| SFA 20:0 | 0.0000 | g |
| SFA 22:0 | 0.0070 | g |
| Fatty acids, total monounsaturated | 1.2490 | g |
| MUFA 14:1 | 0.0000 | g |
| MUFA 15:1 | 0.0000 | g |
| MUFA 16:1 | 0.1060 | g |
| MUFA 17:1 | 0.0000 | g |
| MUFA 18:1 | 1.1270 | g |
| MUFA 20:1 | 0.0160 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 1.3060 | g |
| PUFA 18:2 | 0.4750 | g |
| PUFA 18:2 n-6 c,c | 0.4750 | g |
| PUFA 18:3 | 0.0120 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.0060 | g |
| PUFA 18:3 n-6 c,c,c | 0.0060 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:2 n-6 c,c | 0.0050 | g |
| PUFA 20:3 | 0.0000 | g |
| PUFA 20:4 | 0.3260 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Fatty acids, total trans | 0.0650 | g |
| Cholesterol | 345.0000 | mg |
| Tryptophan | 0.1760 | g |
| Threonine | 0.7250 | g |
| Isoleucine | 0.8130 | g |
| Leucine | 1.5120 | g |
| Lysine | 1.3320 | g |
| Methionine | 0.4320 | g |
| Cystine | 0.2720 | g |
| Phenylalanine | 0.8240 | g |
| Tyrosine | 0.6530 | g |
| Valine | 0.9980 | g |
| Arginine | 1.0930 | g |
| Histidine | 0.5070 | g |
| Alanine | 0.9930 | g |
| Aspartic acid | 1.5930 | g |
| Glutamic acid | 2.0930 | g |
| Glycine | 0.8490 | g |
| Proline | 0.7260 | g |
| Serine | 0.7350 | g |
| Hydroxyproline | 0.0430 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 171060)
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