Chicken Liver
Chicken Liver: Nutrition, History and Cooking Guide
Chicken liver is one of the most nutritionally dense foods available and has been eaten across the world for thousands of years. In Western culinary tradition, chicken liver pâté — blended with butter, shallots, and brandy or port — is a classic French charcuterie preparation found in homes and restaurants from Paris to London. In Italy, crostini di fegatini (chicken liver crostini) are a beloved Florentine appetiser. In Jewish cooking, chopped liver — cooked chicken liver blended with onions and hard-boiled eggs — is a traditional and beloved preparation. Across Asia, chicken liver is used in stir-fries, noodle soups, and rice dishes. In Africa, it is grilled as street food and used in stews. Chicken liver's affordability, wide availability, and remarkable nutritional profile make it one of the most significant and underrated foods in everyday cooking.
Nutritional Value of Chicken Liver
Chicken liver provides 119 kcal and 16.9 g of protein per 100 g, with 4.8 g of fat. It is an extraordinary source of vitamin A, B12, iron, copper, folate, zinc, and riboflavin (B2). A single 100 g serving provides several times the recommended daily intake of B12 and vitamin A, very high levels of folate, and more iron per gram than red meat. Few foods match its nutrient density.
Health Considerations
Chicken liver is so rich in vitamin A (as retinol) that it should be eaten in moderation — no more than once a week. Pregnant women should avoid liver entirely due to the risk that excessive vitamin A poses to fetal development. For all others, liver eaten weekly is a highly nutritious addition to the diet, providing nutrients that are difficult to obtain from plant foods — particularly B12 and haem iron. Its folate content is particularly beneficial for those planning pregnancy.
How to Select and Store Chicken Liver
Choose livers that are firm, glossy, and deep reddish-brown without green patches (which indicate bile contamination). Refrigerate and use within one to two days; freeze for up to three months. Pat dry before cooking for the best sear.
How to Cook Chicken Liver
For pan-fried liver: heat butter until foaming, add seasoned livers and cook for 90 seconds per side — the outside should be browned but the inside remain slightly pink. Overcooking makes liver grainy and bitter. For pâté: cook livers with shallots, garlic, and thyme, blend with softened butter and a splash of brandy or port, season, and set in ramekins under a layer of clarified butter. Serve with sourdough toast and cornichons.
Micronutrients (per 100g, cooked)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 11.3 mg | 76% |
| Calcium | 9 mg | 1% |
| Magnesium | 23 mg | 8% |
| Potassium | 300 mg | 9% |
| Sodium | 79 mg | 5% |
| Chloride | 110 mg | 4% |
| Phosphorus | 350 mg | 64% |
| Zinc | 3.8 mg | 40% |
| Copper | 0.52 mg | 43% |
| Manganese | 0.35 mg | 25% |
| Iodine | N (present, not quantified) | . |
| Selenium | N (present, not quantified) | . |
| Vitamins | ||
| Vitamin A | 10500 ug | 1500% |
| Vitamin C | 23 mg | 58% |
| Vitamin D | N (present, not quantified) | . |
| Vitamin E | 0.34 mg | 9% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.63 mg | 63% |
| Vitamin B2 (riboflavin) | 2.72 mg | 209% |
| Vitamin B3 (niacin) | 17.3 mg | 102% |
| Vitamin B5 (pantothenic acid) | 5.9 mg | 84% |
| Vitamin B6 | 0.55 mg | 39% |
| Vitamin B7 (biotin) | 216 ug | 108% |
| Vitamin B9 (folate) | 1350 ug | 675% |
| Vitamin B12 | 45 ug | 3000% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 18-412 (matched record: "Liver, chicken, fried in corn oil"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin B12 (3000%), Vitamin A (1500%), Vitamin B9 (folate) (675%), Vitamin B2 (riboflavin) (209%), Vitamin B7 (biotin) (108%), Vitamin B3 (niacin) (102%), Vitamin B5 (pantothenic acid) (84%), Iron (76%), Phosphorus (64%), Vitamin B1 (thiamin) (63%), Vitamin C (58%), Copper (43%), Zinc (40%), Vitamin B6 (39%).
A source of by content (per 100g): Manganese (25%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.