Animal liver is dense in protein, iron, and vitamin A; portion size and species shape the nutrition.
Iron (Low)
Iron (Mid)
Iron (High)
Chicken Liver
- ~172 kcal per 100 g
- ~26 g protein
- Very high vitamin A & B12
High Iron
Beef Liver
- ~148 kcal per 85 g slice
- ~22 g protein
- Rich in choline & copper
Balanced Macro
Lamb Liver
- ~156 kcal per 100 g cooked
- ~23 g protein
- Strong B12 & selenium
Mid Iron
What You Get Per 100 Grams
Liver from different animals shares a pattern: solid protein, low net carbs, and standout micronutrients. Calorie counts are modest for the nutrition delivered. The table below compares common options in a scannable way. Values reflect raw or typical cooked entries from public databases; your butcher’s cut and pan time will nudge them.
| Liver Type | Macro Snapshot | Micronutrient Highlights |
|---|---|---|
| Chicken | ~172 kcal • ~26 g protein • ~6 g fat (100 g cooked) | Iron 12.9 mg • Folate 560 mcg • B12 21 mcg • Vitamin A 4,296 mcg RAE |
| Beef | ~148 kcal • ~22 g protein • ~3.9 g fat (85 g slice) | Vitamin A ~6,531 mcg RAE • B12 70 mcg • Choline ~353 mg • Copper ~12 mg |
| Lamb | ~156 kcal • ~23 g protein • ~5.7 g fat (100 g cooked) | Iron ~8 mg • B12 ~26 mcg • Selenium ~23 mcg • Vitamin A high |
Numbers swing with species, feed, and cooking loss. If you want a deeper breakdown for a specific cut, check the beef liver nutrition database entry and use its serving toggle.
Animal Liver Nutrition Guide: Core Numbers
Three themes show up across liver choices. First, protein density stays high while calories stay friendly. Second, iron and B vitamins come loaded in heme form, which the body absorbs well. Third, vitamin A can soar, so portion sense matters, especially for people who already take multivitamins or eat fortified foods.
Protein, Iron, B12, And Folate
Chicken liver is a go-to when you want more iron in less volume. A 100 g pan-fried portion lists about 12.9 mg iron along with 25.8 g protein and hefty folate and B12. Beef delivers similar protein for fewer calories per slice and piles on choline and copper. Lamb sits between them on iron while still bringing plenty of B12. Those patterns make liver handy for athletes, postpartum recovery menus, and anyone chasing nutrient density without long ingredient lists.
Vitamin A: Potent But Easy To Overdo
Preformed vitamin A (retinol) concentrates in liver. That’s useful for vision and immune function, yet large servings can push you past the tolerable limit. The NIH lists a vitamin A upper limit of 3,000 mcg RAE per day for adults. A single beef slice or a modest chicken portion can already exceed that. If you eat liver this week, ease up on high-dose cod liver oil or A-heavy supplements the same day.
Cholesterol, Purines, And Who Should Go Easy
Liver is naturally high in cholesterol and purines. Most people can still fit it in a balanced week, yet some groups may want a lighter hand. People managing gout often limit organ meats because purines can raise uric acid. Guidance from major clinics flags organ meats as a trigger category; if flares are an issue, keep portions small and infrequent and favor lean poultry or plant proteins instead.
Serving Sizes, Cooking Methods, And Safety
Start with a realistic portion. For most home plates, that’s 85–100 g cooked. Trim membranes, slice thin, and pat dry. Salt just before heat. A quick sear in a hot pan keeps the center tender. If you prefer no pink, finish gently in the pan’s residual heat to avoid toughness. Chill leftovers within two hours and use clean boards and knives to keep cross-contamination off salads or fruit.
What Changes With Cooking
Pan-frying drives off water, so numbers by weight rise a bit after cooking. B vitamins are heat sensitive; quick methods help preserve them. Vitamin A holds up reasonably well. Iron and zinc don’t mind heat. Searing in a small amount of oil and skipping long braises keeps texture and nutrients in a good place.
Who Might Skip Or Limit Liver
Anyone using prescription vitamin A, high-dose multivitamins, or acne medications with retinoids should use care with large portions. People with gout who are sensitive to purines tend to fare better when organ meats are rare treats. Pregnant readers often ask about liver because of vitamin A concentration; talk with your clinician if you crave it often and keep portions modest if you include it.
Table Of Portions, Taste Notes, And Swaps
Use this table as a quick chooser for recipes. Keep in mind that seasoning and onions carry a lot of flavor; gentle acid like lemon or vinegar keeps minerality in check.
| Cut Or Style | Typical Portion | What To Expect |
|---|---|---|
| Chicken Liver, Pan-Fried | 85–100 g cooked | Mild, tender; iron-dense; pairs well with garlic and lemon |
| Beef Liver, Sliced | 1 slice (~85 g) | Stronger flavor; very high vitamin A; quick sear then rest |
| Lamb Liver, Pan-Fried | 85–100 g cooked | Mineral-forward; rich B12; great with herbs and a splash of vinegar |
How To Add It To A Balanced Week
Think of liver as a once-in-a-while anchor rather than an everyday staple. One small serving delivers protein, iron, B12, and a big retinol bump. Round the rest of the week with fish, beans, eggs, yogurt, and plenty of produce. If iron is your target, pair liver with vitamin C sources like peppers or citrus at the same meal.
Simple Prep Ideas
- Quick Skillet: Dust with flour, sear in ghee or olive oil, finish with lemon and parsley.
- Spiced Pâté: Blend cooked livers with onions, butter, warm spices, and a splash of brandy; chill and spread.
- Grain Bowls: Slice and toss with farro, roasted veg, and a mustard vinaigrette.
Cost And Sourcing
Liver stays budget-friendly and is widely available frozen. Ask for thin slices for faster cooking. If you buy from a farmer or specialty shop, request fresh delivery dates and store chilled. Strong odors or a gray surface suggest it’s time to pass.
Nutrition FAQs You Might Be Wondering
Is Liver Good For Athletes?
It’s a compact source of protein, iron, and B vitamins that support oxygen transport and energy metabolism. That combo is handy on heavy training days when appetite dips. Keep portions small if you already take multivitamins with vitamin A.
Does Liver Help With Low Iron?
Chicken options carry the most iron by weight, and the heme form is well absorbed. Pair with vitamin C foods to boost absorption. If your doctor prescribed iron, treat liver as food, not a replacement for your plan.
What About Cholesterol?
Liver lists high cholesterol per serving. For many people the effect on blood cholesterol depends more on overall patterns than one item, but anyone with a personalized limit from a clinician should line up portions with that advice.
Micronutrients You’ll Notice
Two standouts are choline and copper. Choline supports cell membranes and methylation; beef choices often post more than 300 mg per modest slice. Copper shows up at levels far above most meats; that’s useful for enzymes, but you don’t need it every day. You’ll also see selenium, zinc, and a stack of B vitamins. In short, this is one of the densest foods per bite on a regular grocery shelf.
That density cuts both ways. When you already meet needs from eggs, dairy, or supplements, it’s easy to overshoot retinol. Keep weekly intake sensible instead of building entire meal plans around liver. Mix and match proteins through the week so you keep balance with omega-3 fish, legumes, and lean cuts.
Storage, Handling, And Flavor Fixes
Keep packages cold on the ride home. Refrigerate promptly and use within two days, or freeze in meal-size packs for a month or two. Thaw overnight in the fridge. For flavor, soak slices in milk or a splash of lemon for twenty minutes, then pat dry before seasoning. High heat, short time, and a rest on a warm plate keep texture tender. Finish with acid and herbs—think lemon, capers, parsley, or dill—to brighten the plate.
Mistakes To Avoid
- Oversized portions that push retinol well past daily needs.
- Long stews that turn tender slices mealy; aim for quick sears.
- Leaving cooked pieces at room temp for snack plates; keep them chilled.
- Using the same pan and board for salads without washing; raw juices need separate tools.
Bottom Line
Liver earns its reputation as a nutrient-dense pick. Respect the vitamin A punch, use smart portions, and enjoy it as part of a varied menu. With a hot pan, a quick sear, and bright sides, you’ll get standout nutrition without a long prep window at home.