Chicken Liver: Benefits, Recipes, and How to Cook It (Safely & Deliciously)
Cook chicken livers in a pan that sears like a chef’s — Alva carbon steel & cast iron, both uncoated. Free U.S. shipping over $99.
Updated November 2026.
Is chicken liver good for you? Yes, in moderation. A 100 g (3.5 oz) serving of cooked chicken liver has about 167 calories and 24 g of protein, and covers a full day of vitamin B12, folate and vitamin A plus about two-thirds of your iron. Because it is so concentrated in vitamin A and purines, one or two servings a week is the sensible ceiling for most adults, and pregnant women and people with gout should ask their doctor first.
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Shop the Carbon Steel PanChicken liver benefits
Chicken liver nutrition per 100 g (3.5 oz), cooked
| Nutrient | Amount | About % of daily value |
|---|---|---|
| Calories | 167 kcal | 8% |
| Protein | 24.5 g | 49% |
| Fat | 6.5 g | 8% |
| Iron | 11.6 mg | 65% |
| Vitamin A (retinol) | 3,980 µg RAE | 440% |
| Vitamin B12 | 16.9 µg | 700% |
| Folate | 578 µg | 145% |
| Selenium | 82 µg | 150% |
| Cholesterol | 563 mg | n/a |
Source: USDA FoodData Central (chicken liver, all classes, cooked, simmered). Daily values are the FDA adult reference values.
- Exceptional iron — highly absorbable heme iron, great for energy and against anemia.
- Vitamin B12 and folate — support red blood cells and the nervous system.
- Vitamin A — for vision, skin, and immune function (a little goes a long way).
- High-quality protein with relatively few calories.
Risks: when you should not eat chicken liver
Three cautions matter. Vitamin A: one serving is several times the daily value, and retinol builds up in the body, so daily liver is not advisable; pregnant women should keep liver to small, occasional amounts or skip it. Purines: liver is high in purines, which raise uric acid, so anyone managing gout should limit it. Cholesterol: about 560 mg per 100 g, which matters if your doctor has asked you to watch dietary cholesterol. For everyone else, one or two 100 g servings a week delivers the benefits without the excess.
Chicken liver vs beef liver
| Per 100 g, cooked | Chicken liver | Beef liver |
|---|---|---|
| Calories | About 167 | About 191 |
| Iron | About 11.6 mg | About 6.5 mg |
| Vitamin A | About 3,980 µg RAE | About 9,440 µg RAE |
| Flavor and texture | Milder and softer; cooks in 2 to 3 minutes a side | Stronger and firmer |
Chicken liver is the easier one to like and the better iron source. Beef liver carries more than twice the vitamin A, so its weekly ceiling is tighter.
How to pan-fry chicken livers
Pat them dry, season, and sear in a hot, lightly-oiled pan for 2–3 minutes per side until browned outside and just pink inside. A pan that holds and recovers heat — a good carbon steel pan or cast iron — gives the best sear. The Alva carbon steel frying pan builds a natural non-stick surface and sears beautifully, while Nori enameled cast iron is ideal for finishing in butter and onions.
Get the carbon steel pan properly hot first, then work in batches: the livers should sizzle hard the moment they land.
Cook it in a pan with no coating
Our carbon steel and cast iron have no coating at all, and Alva’s ceramic nonstick pans are made without PFAS, PTFE or PFOA. Either way, a nutrient-dense meal isn’t cooked on a PTFE surface. See our safety standards →
Frequently asked questions
How long do you cook chicken livers?
Two to three minutes per side in a hot pan. They should be browned outside and just barely pink at the centre. Livers go from tender to grainy very quickly, so pull them a touch early and let the residual heat finish them.
What is the best pan for cooking chicken livers?
Carbon steel or cast iron. Both hold heat well, so the pan does not crash in temperature when cold livers hit it — which is what gives you a brown crust instead of grey, steamed liver. Avoid nonstick here; the heat needed for a proper sear is higher than a ceramic coating should be pushed to.
Should you soak chicken livers in milk before cooking?
It is optional and it does help. A 20–30 minute soak in milk mellows the strong mineral flavour that puts some people off liver. Drain and pat them thoroughly dry afterwards — wet livers steam rather than sear.
How often is it safe to eat chicken liver?
A couple of times a week suits most people. Liver is extremely high in vitamin A and in purines, so daily portions are not advisable. If you are pregnant, or managing gout or another condition affected by vitamin A or purine intake, ask your doctor what is right for you rather than following a general guideline.
Why do my chicken livers turn out rubbery?
Almost always overcooking, or a pan that was not hot enough to begin with. Liver is mostly water and protein, so it firms up fast. Get the pan properly hot, do not crowd it, cook in batches, and take them off while the centre is still faintly pink.
Is it healthy to eat chicken liver daily?
No. One serving covers several days of vitamin A, and retinol builds up in the body, so daily portions are not advisable. Keep it to once or twice a week.
When should you not eat chicken livers?
Skip or limit them if you are pregnant (vitamin A), manage gout or high uric acid (purines), or have been told to limit dietary cholesterol. And always cook them through: the USDA safe temperature for poultry liver is 165°F.
Which animal's liver is the healthiest?
Beef and lamb liver have the most vitamin A and copper; chicken liver has more iron and folate per 100 g and a milder taste. For most people chicken liver is the easier one to eat regularly.
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More pan-seared cooking: chicken thighs in garlic butter and how to cook a porterhouse.
Choosing the pan: the best carbon steel pans for a hard sear, or the best non-toxic frying pans compared.
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