Chicken, liver, all classes, raw

Chicken liver is the edible internal organ from the chicken’s hepatic system. As an organ meat (or offal), it differs from skeletal muscle cuts such as breast or thigh. Historically, liver was prized in many traditional cuisines across Europe, Asia, and Africa for its rich flavor and high nutrient value. In France, chicken liver pâté is a classic; in Southeast Asia, quick‑stirred stir‑fries with aromatics highlight its texture. Unlike uniform muscle meat, organ meats vary greatly in micronutrient content because the liver plays a central role in metabolism and nutrient storage. Biologically, the liver is the central metabolic organ. It synthesizes proteins, stores vitamins and minerals, and detoxifies compounds processed by the body. In chickens and other animals, the liver stores significant amounts of retinol (preformed vitamin A), iron as heme iron, B vitamins (especially B12 and folate), and trace minerals like copper and selenium. While its function is similar across species, chicken liver is smaller than beef liver and has a relatively milder flavor and softer texture, making it more approachable for some palates. Varieties of chicken liver may differ slightly based on the bird’s diet, age, and rearing conditions. Pasture‑raised or free‑range chickens often have more vibrant liver color and a slightly more intense nutrient profile compared to conventionally raised birds, though rigorous USDA nutrient data shows broad similarity across commercial sources. The raw form of chicken liver is perishable due to its high moisture and nutrient content, requiring prompt refrigeration or freezing after purchase. Modern culinary uses range from classic pâtés—where the liver is blended with aromatics, butter, and herbs—to rustic sautés with onions, garlic, and wine. In some cuisines, brief poaching or sous‑vide methods minimize nutrient loss and preserve tenderness. Although historically consumed more frequently, liver has declined in popularity in Western diets in favor of lean muscle meats. However, its nutrient density is attracting renewed interest among health‑focused eaters, particularly those seeking micronutrient‑rich foods to complement modern diets. Nutritionally, chicken liver stands out for its high concentration of micronutrients per calorie compared to muscle meats, providing a potent source of heme iron, B vitamins, and fat‑soluble vitamins like vitamin A. Despite its benefits, the intense flavor and texture can be off‑putting for some, leading to preparation methods that mellow its richness. Whether consumed as a main ingredient or incorporated into mixed dishes, chicken liver represents one of the densest whole foods available for essential nutrients.

Raw chicken liver’s nutrient profile per 100 g is striking for its density in both macro‑ and micronutrients, as measured by USDA’s FoodData Central database. Protein constitutes a significant portion of its caloric makeup, with 16.92 g delivering essential amino acids that support tissue maintenance and enzyme functions. The total fat of 4.83 g includes around 1.56 g saturated fat, small amounts of monounsaturated and polyunsaturated fats, and minimal trans fats, reflecting a relatively lean yet nutrient‑rich profile. With only 0.73 g carbohydrates and 0 g fiber, sugar, or added sugars, chicken liver is effectively a high‑protein, low‑carbohydrate food that fits into many dietary patterns. The micronutrient content is exceptional. Folate stands at 588 µg, far exceeding what is found in most vegetables and grains, making it especially useful for supporting DNA synthesis and cell division. Vitamin B12 is extremely high at 16.58 µg, more than the daily requirement for adults in just a single serving. Vitamin A in the form of retinol clocks in at 3296 µg RAE, which is critical for vision, immune function, and cellular communication. Other B vitamins such as riboflavin, niacin, thiamin, and pantothenic acid are present in robust amounts, enhancing energy metabolism and neurological health. In minerals, chicken liver provides iron (8.99 mg) predominantly as heme iron, which is absorbed significantly more efficiently than plant sources. Selenium (54.6 µg) supports antioxidant enzyme systems, while copper, zinc, and manganese contribute to enzymatic activity and immune response. Potassium (230 mg) helps maintain electrolyte balance, though sodium remains relatively low at 71 mg. Compared to muscle meats like chicken breast, liver provides far more micronutrients per calorie, especially in key areas that are often deficient in modern diets such as B12, folate, and iron. For comparison, 100 g of raw chicken breast provides approximately 31 g of protein but far lower levels of vitamin A, B12, and iron. Thus, while liver offers less protein by weight than muscle meat, its micronutrient density per calorie is unmatched in commonly consumed meats. The high vitamin A content means small portions can rapidly meet daily requirements but also necessitate moderation to prevent excess intake, especially for sensitive populations such as pregnant women. Choosing chicken liver as part of a balanced diet means leveraging both its macronutrient composition and unique micronutrient strengths. The absence of carbohydrates and the richness in essential nutrients position it as a valuable food for nutrient density scores and diets prioritizing micronutrient sufficiency. However, because organ meats are more potent in certain micronutrients than typical foods, portion control and careful dietary planning are important to balance benefits with safety.

Source: USDA FoodData Central (FDC ID: 171060)