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Chicken liver is one of the most nutrient-dense foods in the USDA database for its size: a 3-ounce serving of simmered liver supplies several times the Daily Value for vitamin A and vitamin B12, more than the full Daily Value for folate, riboflavin and selenium, and over half the Daily Value for iron. So is chicken liver healthy? It can be a useful part of a varied diet, but the same numbers bring three cautions: a very high level of preformed vitamin A, which the Office of Dietary Supplements flags for pregnancy; a lot of cholesterol and purines; and a real food safety issue, because CDC says Campylobacter can live inside the liver. CDC says to cook chicken liver to 165°F, checked with a food thermometer, including for pâté. This guide walks through the USDA figures, the comparisons and the cautions.
Peptide Labs does not sell chicken liver or liver products. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA data, 3 ounces of simmered chicken liver has 142 calories, 20.8 grams of protein and 376% of the Daily Value for vitamin A.
- The same serving lists 597% of the Daily Value for vitamin B12, 123% for folate and 55% for iron.
- Chicken liver is also high in cholesterol (160% of the Daily Value per 3 ounces) and, like other organ meats, rich in purines.
- NIH's Office of Dietary Supplements says preformed vitamin A above the upper limit can cause birth defects, so pregnancy calls for a talk with your clinician about liver.
- CDC says to cook chicken liver to 165°F measured with a food thermometer; several US outbreaks were linked to undercooked pâté and mousse.
Chicken liver nutrition: USDA values per serving
The USDA SR Legacy database has entries for raw, simmered and pan-fried chicken liver plus a canned chicken liver pâté. The table shows a 3-ounce (85 g) serving of the two cooked entries and the USDA 1-ounce portion of the canned pâté. Percent Daily Values use FDA reference values. For scale, USDA lists one whole chicken liver at about 44 grams, so 3 ounces is roughly two livers.
| Nutrient (USDA FDC ID) | Simmered, 3 oz, 85 g (171061) | Pan-fried, 3 oz, 85 g (174491) | Canned pâté, 1 oz, 28 g (172928) |
|---|---|---|---|
| Calories | 142 | 146 | 57 |
| Protein (% DV) | 20.8 g (42%) | 21.9 g (44%) | 3.8 g (8%) |
| Total fat (% DV) | 5.5 g (7%) | 5.5 g (7%) | 3.7 g (5%) |
| Saturated fat (% DV) | 1.8 g (9%) | 1.7 g (9%) | 1.1 g (6%) |
| Cholesterol (% DV) | 479 mg (160%) | 479 mg (160%) | 111 mg (37%) |
| Vitamin A, RAE (% DV) | 3,384 mcg (376%) | 3,652 mcg (406%) | 62 mcg (7%) |
| Vitamin B12 (% DV) | 14.3 mcg (597%) | 18.0 mcg (748%) | 2.3 mcg (95%) |
| Folate, DFE (% DV) | 491 mcg (123%) | 476 mcg (119%) | 91 mcg (23%) |
| Riboflavin (% DV) | 1.69 mg (130%) | 1.97 mg (151%) | 0.40 mg (31%) |
| Iron (% DV) | 9.9 mg (55%) | 11.0 mg (61%) | 2.6 mg (14%) |
| Selenium (% DV) | 70 mcg (127%) | 75 mcg (136%) | 13 mcg (24%) |
| Copper (% DV) | 0.42 mg (47%) | 0.45 mg (51%) | 0.05 mg (6%) |
| Choline (% DV) | 247 mg (45%) | 278 mg (51%) | 65 mg (12%) |
| Sodium (% DV) | 65 mg (3%) | 78 mg (3%) | 109 mg (5%) |
A few patterns stand out. Chicken liver is lean protein with very little carbohydrate, yet it is far richer in vitamins and minerals than muscle meat. The cooked entries differ mainly because pan-frying removes more water, which concentrates the nutrients per ounce. The canned pâté entry is a different food: it contains added fat and other ingredients, it has more sodium per ounce, and its vitamin A value in USDA data is much lower than plain liver. Recipes vary widely, so a homemade or restaurant pâté can look very different. For more on individual nutrients, see our guides to B12 foods, foods high in iron, foods high in selenium and foods high in choline.
How chicken liver compares with other cuts
Organ meats are not interchangeable. The table compares 3-ounce cooked servings from USDA SR Legacy, including beef liver, which is far higher in vitamin A, vitamin B12 and copper than chicken liver.
| Per 3 oz cooked (USDA FDC ID) | Calories | Protein | Vitamin A (% DV) | B12 (% DV) | Iron (% DV) | Cholesterol (% DV) |
|---|---|---|---|---|---|---|
| Chicken liver, simmered (171061) | 142 | 20.8 g | 376% | 597% | 55% | 160% |
| Chicken heart, simmered (171059) | 157 | 22.5 g | 1% | 258% | 43% | 69% |
| Chicken gizzard, simmered (171457) | 131 | 25.8 g | 0% | 37% | 15% | 105% |
| Chicken breast, meat only, roasted (171477) | 140 | 26.4 g | 1% | 12% | 5% | 24% |
| Beef liver, braised (168626) | 162 | 24.7 g | 892% | 2500% | 31% | 112% |
Chicken liver has more iron per serving than beef liver in these entries, while beef liver carries more than twice the vitamin A and far more copper. Heart and gizzard have almost no vitamin A, and chicken breast is mainly protein; our chicken breast nutrition guide covers that cut in detail. Dried liver capsules are a separate product category; our guide to beef liver supplements explains how those labels work. Another animal food with a very different profile, marrow from beef bones, is covered in our bone marrow guide.
Is chicken liver healthy? Vitamin A and pregnancy
The main reason to think before eating liver often is vitamin A. Liver contains preformed vitamin A (retinol), the form the body does not need to convert, and the Office of Dietary Supplements (ODS) lists liver, fish, eggs and dairy as the foods with the highest concentrations. Plant foods supply provitamin A carotenoids such as beta-carotene instead; our vitamin A food guide and beta-carotene guide explain the difference.
- Upper limit: ODS sets the Tolerable Upper Intake Level for preformed vitamin A at 3,000 micrograms RAE a day for adults, including during pregnancy and breastfeeding. It is a reference value for intake from animal foods and retinol-type supplements combined, not a target.
- Pregnancy: ODS says preformed vitamin A intakes above the upper limit can cause birth defects, and experts advise people who are or might be pregnant not to take high-amount vitamin A supplements. If you are pregnant or planning a pregnancy, ask your clinician how liver fits with any prenatal vitamin you take.
- Too much over time: ODS lists dry skin, painful muscles and joints, fatigue, depression and abnormal liver test results as signs of chronic excess intake.
- Stacking sources: cod liver oil and many multivitamins also contain preformed vitamin A; our cod liver oil guide covers that product.
Cholesterol and purines in chicken liver
In USDA data a 3-ounce serving of simmered chicken liver lists 479 milligrams of cholesterol, which is 160% of the FDA Daily Value, but only 1.8 grams of saturated fat. Our foods high in cholesterol guide ranks liver alongside eggs and shellfish and explains what the Dietary Guidelines say about these foods.
Liver is also a concentrated source of purines, compounds the body breaks down into uric acid. A 2014 analysis of 270 foods in Biological and Pharmaceutical Bulletin listed organs such as the liver among the purine-rich foods. The 2020 American College of Rheumatology gout guideline conditionally recommends limiting purine intake for people with gout, so anyone with gout should ask their clinician about organ meats. See foods high in purines and our gout diet guide for the details.
How to cook chicken liver safely
Food safety is where chicken liver differs most from other cuts. CDC says Campylobacter can live inside chicken liver, not only on the surface, so searing the outside and leaving a pink, rare middle does not make it safe. CDC also notes that US outbreaks from undercooked chicken liver are on the rise and that most are tied to restaurants. Three CDC reports show the pattern:
- Northeastern US, 2012 (CDC MMWR): six confirmed Campylobacter cases linked to lightly cooked chicken liver mousse at restaurants and pan-fried livers at home. The CDC report cited research finding Campylobacter in 77% of retail chicken livers and said full cooking is the only way to make them safe to eat.
- Ohio and Oregon, 2013 to 2014 (CDC MMWR): three confirmed and two presumptive cases after chicken liver pâté at two Oregon restaurants that both used undercooked livers.
- Clark County, Washington, 2016 (CDC MMWR): five cases after chicken liver mousse; the kitchen judged doneness by appearance, and the largest liver tested was below 130°F.
CDC’s advice for home cooks and chefs is the same:
- Cook chicken liver to 165°F, as measured with a food thermometer in the thickest piece, including livers used for pâté, mousse or spreads (CDC).
- Do not rely on color. CDC says you can’t tell doneness by looking.
- Skip rinsing. CDC says raw chicken is ready to cook and doesn’t need to be washed, because washing can spread germs around the sink.
- Keep raw liver away from cooked food and fresh produce, and refrigerate leftovers within 2 hours (1 hour above 90°F), as CDC advises for chicken.
CDC lists cramps, diarrhea that is sometimes bloody, and fever as the usual symptoms, and says older people, pregnant women and very young children are at higher risk of serious illness. Anyone with severe or lasting symptoms should see a clinician.
Eating chicken liver is not a cleanse
Searches for chicken liver often sit next to searches about liver health, but eating animal liver has nothing to do with “cleansing” your own liver. If that is the question you are researching, our liver cleanse supplements and milk thistle guides explain what those products are and what the evidence does and does not show.
Frequently Asked Questions
Is chicken liver healthy?
In USDA data it is very rich in vitamin A, vitamin B12, folate, riboflavin, iron and selenium for few calories. It is also high in cholesterol, purines and preformed vitamin A, so variety and moderation matter, and pregnancy calls for a clinician’s advice.
How much vitamin A is in chicken liver?
USDA lists 3,384 micrograms RAE in 3 ounces of simmered chicken liver, which is 376% of the FDA Daily Value. Nearly all of it is preformed vitamin A.
Can I eat chicken liver while pregnant?
ODS says preformed vitamin A above the upper limit can cause birth defects, and CDC lists pregnant women among the groups at higher risk from foodborne illness. Ask your clinician before eating liver during pregnancy.
What temperature should chicken liver be cooked to?
CDC says 165°F, measured with a food thermometer. CDC also says you can’t tell doneness by looking, and a rare middle is not safe.
Is chicken liver pâté safe?
It can be when the livers reach 165°F before blending. CDC reports describe several outbreaks of Campylobacter linked to pâté and mousse made with undercooked livers.
Is chicken liver or beef liver higher in vitamin A?
Beef liver. In USDA data braised beef liver has 892% of the Daily Value per 3 ounces, compared with 376% for simmered chicken liver, which has more iron.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Bone Marrow as Food: Nutrition, Roasted Bone Marrow and Is It Healthy?, Beef Liver Supplement: Nutrition, Vitamin A Limits and Safety, Foods High in Vitamin A: A USDA List With Safety Facts.