Chicken liver, simmered
Checked by us One serving: 100 g · 167 kcal
Protein, plus vitamin B12 and vitamin A. Rich in 10 more nutrients: see Good for.
Limit it to once a week or less: preformed vitamin A (retinol). Rated from a general figure (grade C), not measured in this food.
Worth knowing for some people: vitamin A in pregnancy.
Good for
How we counted this
What one serving (100 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
24.5 g in one serving: 44% of the 56 g a day men need, 53% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
16.9 µg in one serving: 704% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Vitamin A
Your eyes need it to see in dim light.
Eaten every day, one serving would be 133% of Health Canada’s upper level for adults (3,000 µg a day): a ceiling for daily intake, not one meal. See Watch out.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
3,981 µg in one serving: 442% of the 900 µg a day men need, 569% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
1.99 mg in one serving: 153% of the 1.3 mg a day men need, 181% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
82.4 µg in one serving: 150% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
578 µg in one serving: 145% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
15.2 mg in one serving: 95% of the 16 mg a day men need, 109% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Iron
Carries oxygen in your blood.
Learn more
11.6 mg in one serving: 145% of the 8 mg a day men need, 64% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.76 mg in one serving: 58% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A lot
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
290 mg in one serving: 53% of the 550 mg a day men need, 68% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
3.98 mg in one serving: 36% of the 11 mg a day men need, 50% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
27.9 mg in one serving: 31% of the 90 mg a day men need, 37% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A lot
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.29 mg in one serving: 24% of the 1.2 mg a day men need, 26% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
9 more nutrients below “a lot”
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
263 mg in one serving: 8% of the 3,400 mg a day men need, 10% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
25 mg in one serving: 6% of the 400 mg a day men need, 8% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.82 mg in one serving: 5% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
11 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Watch out
How we counted this
Preformed vitamin A (retinol)
Limit itLearn more
75 g a day reaches the limit
You’d need about 0.8 servings in a day of this food alone to reach the limit.
One serving carries 3,980 µg
How we got this
The dataset’s rating: Limit it: weekly or less
Weekly or less: the tolerable upper intake level (UL) for preformed vitamin A is 3,000 µg RE a day (EFSA 2024; Health Canada, preformed only), set against birth defects. Eaten alone, about 75.4 g of cooked chicken liver in one day would reach it if nothing else supplies retinol, and one 100 g serving is 1.33 times the daily UL. EFSA: populations are unlikely to exceed the UL if liver is eaten once a month or less. Averaged over a week, one serving at the USDA figure of 3,978 µg retinol per 100 g is 568 µg a day (19% of the UL); at the CoFID fried figure of 10,500 it is 1,500 µg a day (50%). EFSA's food-composition average for chicken liver is 15,513 µg/100 g, about four times the USDA simmered value; 19.3 g would reach the UL on that basis.
Dioxins and dioxin-like PCBs
Worth knowingAn average adult is already at or past the limit from other food.
Flagged on chicken liver, raw; not recorded on this one, so shown here. See that page
Learn more
Flagged: the tolerable weekly intake for dioxins and PCBs is 42 pg a week at 70 kg (EFSA 2026, WHO 2022 toxic equivalents). On the upper-bound European mean of 0.03 pg/g (142 samples), about 1,400 g of liver a week would reach it, and a 100 g serving is 7% of the weekly limit. It pairs with the lower-bound row to give the two bounds.
How we got this
As rated on chicken liver, raw: Flagged: the tolerable weekly intake for dioxins and PCBs is 42 pg a week at 70 kg (EFSA 2026, WHO 2022 toxic equivalents). On the upper-bound European mean of 0.03 pg/g (142 samples), about 1,400 g of liver a week would reach it, and a 100 g serving is 7% of the weekly limit. It pairs with the lower-bound row to give the two bounds.
efsa-2026-dioxins· grade A
Copper
Nothing to watchYou’d need about 9.9 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 0.5 mg
How we got this
990 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2023 acceptable daily intake for copper is 0.07 mg/kg body weight/day, 4.9 mg at 70 kg. Eaten alone, about 988 g of cooked chicken liver a day would reach it (Health Canada's upper level of 10 mg: 2,016 g). A 100 g serving is about 10% of the EFSA value. Beef liver is 29 times richer in copper (14.588 mg/100 g).
For some people
Measured, not rated: 312.2 mg purines (raw basis)
Learn more
Measured on the raw food: no figure for this preparation has been found.
If you have gout: avoiding organ meats such as liver, which are higher in purines, is one of the diet changes that help lower uric acid in the blood and the number of flares, according to the US National Institutes of Health (NIH).
Source: NIAMS (NIH), Gout: diagnosis, treatment, and steps to take
How we got this
Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014, so no reference is established. Raw chicken liver measures 312.2 mg purines per 100 g (HPLC, four purine bases), measured raw; no simmered figure was found, so the raw value stands in here. For scale only, 400 mg would be reached at about 128 g of raw liver.
Flagged for women who are or plan to be pregnant: EFSA 2024 advises against eating liver products, and the Public Health Agency of Canada advises limiting liver. Neither gives an amount; the 3,000 µg RE upper intake level (75.4 g of this liver) is the figure to count against. The human studies of retinoic acid metabolites after liver (Buss 1994, van Vliet 2001, Hartmann 2005) used calf liver, liver paste and unspecified liver, none chicken.
Worth knowing
No limit applies, so none is rated.
Cholesterol
563 mg in a 100 g serving.
Learn more
Shown, not rated: the current US and Canadian dietary guidelines set no daily limit for cholesterol from food, and put the weight on saturated fat and the overall diet. The Canadian Nutrition Facts table gives it no percent daily value.
Source: Dietary Guidelines for Americans, 2025–2030 · Health Canada, Canada’s Dietary Guidelines, Section 1
Sugar
0 g of sugar in a 100 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Not measured in this food yet. Missing, not rated. Health Canada's TDS has only CC03 'Poultry, liver pate' (cadmium 10.83 ng/g, 12 composites, 2000-2012; 17.04 ng/g, 3 composites, 2016-2018), a spread of unstated liver content, so it is not a chicken liver concentration. Beef liver is 34 ng/g in the same TDS.
Not measured in this food yet. Not rated: no total diet food code exists for chicken liver, so there is no lead figure for it. Only a proxy is on record, Health Canada's liver pâté category (lead 7.289 ng/g in 12 composites, 4.677 ng/g in 3), and it is not used to rate.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 100 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted31 g in 100 g (this food: 24.5 g) · but less vitamin B12 and vitamin A
Amounts as listed, not adjusted for how much gets in.
For vitamin B12: Clams, cooked would lead, in the same 100 g, but is left out (Cadmium: limit it).
For vitamin A: Beef liver, pan-fried would lead, in the same 100 g, but is left out (Copper: limit it).
None of the 20 other main-dish proteins we could compare gives clearly more nutrients per serving.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
None of the 20 other main-dish proteins we could compare gives clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
1 food out of the 21 other main-dish proteins we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Clams, cooked (Cadmium: limit it).
Left out: Beef liver, pan-fried (Copper: limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Chicken liver, simmered
How the serving was set: 100 g cooked (Health Canada TRA item L.6, cuts of meat and poultry: 125 g raw, 100 g cooked; the table has no liver row)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Calcium | 11 mg | 11 mg | 6.59 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| 11 mg | 11 mg | 6.59 mg | copy of USDA · not used | Canadian Nutrient File 2026 #579 | C | |
| Carbohydrate | 0.87 g | 0.87 g | 0.52 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Choline | 290 mg | 290 mg | 173.65 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Copper | 0.496 mg | 0.5 mg | 0.3 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Energy | 167 kcal | 167 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Fat | 6.51 g | 6.51 g | 3.9 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Cholesterol | 563 mg | 563 mg | 337.13 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Fatty acids, total saturated | 2.06 g | 2.06 g | 1.23 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Folate | 578 µg | 578 µg | 346.11 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Iron | 11.63 mg | 11.63 mg | 6.96 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Magnesium | 25 mg | 25 mg | 14.97 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Niacin (B3, niacin equivalents) | 15.178 mg | 15.18 mg | 9.09 mg | listed used | Canadian Nutrient File 2026 #579 | C |
| Phosphorus | 405 mg | 405 mg | 242.51 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Potassium | 263 mg | 263 mg | 157.49 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Protein | 24.46 g | 24.46 g | 14.65 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Riboflavin (B2) | 1.993 mg | 1.99 mg | 1.19 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Selenium | 82.4 µg | 82.4 µg | 49.34 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Sodium | 76 mg | 76 mg | 45.51 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Sugars | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Thiamin (B1) | 0.291 mg | 0.29 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin A | 3,981 µg | 3,981 µg | 2,383.83 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin B12 | 16.85 µg | 16.85 µg | 10.09 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin B6 | 0.755 mg | 0.76 mg | 0.45 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin C | 27.9 mg | 27.9 mg | 16.71 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin E | 0.82 mg | 0.82 mg | 0.49 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Water | 66.81 g | 66.81 g | 40.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Zinc | 3.98 mg | 3.98 mg | 2.38 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 30 µg | 30 µg | 17.96 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Ash | 1.36 g | 1.36 g | 0.81 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Energy | 697 kj | 697 kj | 417.37 kj | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin A, IU | 13,328 iu | 13,328 iu | 7,980.84 iu | listed used | US food database (USDA SR Legacy) #171061 | C |
| Carotene, alpha | 11 µg | 11 µg | 6.59 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Cryptoxanthin, beta | 11 µg | 11 µg | 6.59 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Lycopene | 21 µg | 21 µg | 12.57 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocopherol, gamma | 0.35 mg | 0.35 mg | 0.21 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Folate, food | 578 µg | 578 µg | 346.11 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Folate, DFE | 578 µg | 578 µg | 346.11 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Betaine | 12.8 mg | 12.8 mg | 7.66 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tryptophan | 0.248 g | 0.25 g | 0.15 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Threonine | 1.021 g | 1.02 g | 0.61 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Isoleucine | 1.144 g | 1.14 g | 0.69 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Leucine | 2.128 g | 2.13 g | 1.27 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Lysine | 1.875 g | 1.88 g | 1.12 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Methionine | 0.608 g | 0.61 g | 0.36 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Cystine | 0.383 g | 0.38 g | 0.23 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Phenylalanine | 1.16 g | 1.16 g | 0.69 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Tyrosine | 0.919 g | 0.92 g | 0.55 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Valine | 1.405 g | 1.41 g | 0.84 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Arginine | 1.539 g | 1.54 g | 0.92 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Histidine | 0.714 g | 0.71 g | 0.43 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Alanine | 1.398 g | 1.4 g | 0.84 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Aspartic acid | 2.243 g | 2.24 g | 1.34 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Glutamic acid | 2.946 g | 2.95 g | 1.76 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Glycine | 1.195 g | 1.2 g | 0.72 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Proline | 1.022 g | 1.02 g | 0.61 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Serine | 1.035 g | 1.04 g | 0.62 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Hydroxyproline | 0.043 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Fatty acids, total trans | 0.09 g | 0.09 g | 0.05 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 10:0 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 14:0 | 0.013 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 16:0 | 1.107 g | 1.11 g | 0.66 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 18:0 | 0.923 g | 0.92 g | 0.55 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 20:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 18:1 | 1.276 g | 1.28 g | 0.76 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 18:2 | 0.719 g | 0.72 g | 0.43 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 18:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 20:4 | 0.508 g | 0.51 g | 0.3 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 22:0 | 0.014 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 16:1 | 0.12 g | 0.12 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 20:1 | 0.021 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Fatty acids, total monounsaturated | 1.416 g | 1.42 g | 0.85 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Fatty acids, total polyunsaturated | 1.988 g | 1.99 g | 1.19 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| SFA 17:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 20:2 n-6 c,c | 0.019 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 18:2 n-6 c,c | 0.719 g | 0.72 g | 0.43 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 18:3 n-6 c,c,c | 0.011 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.012 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171061 | C |
| Lutein + zeaxanthin | 83 µg | 83 µg | 49.7 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Manganese | 0.359 mg | 0.36 mg | 0.21 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Niacin (B3, preformed) | 11.045 mg | 11.05 mg | 6.61 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Pantothenic acid (B5) | 6.668 mg | 6.67 mg | 3.99 mg | listed used | US food database (USDA SR Legacy) #171061 | C |
| Retinol | 3,978 µg | 3,978 µg | 2,382.04 µg | listed used | US food database (USDA SR Legacy) #171061 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Not rated yet · Missing, not rated. Health Canada's TDS has only CC03 'Poultry, liver pate' (cadmium 10.83 ng/g, 12 composites, 2000-2012; 17.04 ng/g, 3 composites, 2016-2018), a spread of unstated liver content, so it is not a chicken liver concentration. Beef liver is 34 ng/g in the same TDS. · Health Canada Total Diet Study, trace elements · B
- Dietary cholesterol · Context · Context, no cap. · US food database (USDA SR Legacy) · C
- Copper · Nothing to watch: under the limit · No cap: EFSA's 2023 acceptable daily intake for copper is 0.07 mg/kg body weight/day, 4.9 mg at 70 kg. Eaten alone, about 988 g of cooked chicken liver a day would reach it (Health Canada's upper level of 10 mg: 2,016 g). A 100 g serving is about 10% of the EFSA value. Beef liver is 29 times richer in copper (14.588 mg/100 g). · US food database (USDA SR Legacy) · C
- Lead · Not rated yet · Not rated: no total diet food code exists for chicken liver, so there is no lead figure for it. Only a proxy is on record, Health Canada's liver pâté category (lead 7.289 ng/g in 12 composites, 4.677 ng/g in 3), and it is not used to rate. · Health Canada Total Diet Study, trace elements · B
- Purines and gout · Not rated yet · Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014, so no reference is established. Raw chicken liver measures 312.2 mg purines per 100 g (HPLC, four purine bases), measured raw; no simmered figure was found, so the raw value stands in here. For scale only, 400 mg would be reached at about 128 g of raw liver. · Kaneko 2014 · B
- Preformed vitamin A (retinol) · Limit it: weekly or less · Weekly or less: the tolerable upper intake level (UL) for preformed vitamin A is 3,000 µg RE a day (EFSA 2024; Health Canada, preformed only), set against birth defects. Eaten alone, about 75.4 g of cooked chicken liver in one day would reach it if nothing else supplies retinol, and one 100 g serving is 1.33 times the daily UL. EFSA: populations are unlikely to exceed the UL if liver is eaten once a month or less. Averaged over a week, one serving at the USDA figure of 3,978 µg retinol per 100 g is 568 µg a day (19% of the UL); at the CoFID fried figure of 10,500 it is 1,500 µg a day (50%). EFSA's food-composition average for chicken liver is 15,513 µg/100 g, about four times the USDA simmered value; 19.3 g would reach the UL on that basis. · US food database (USDA SR Legacy) · C
- Vitamin A in pregnancy · Worth knowing · Flagged for women who are or plan to be pregnant: EFSA 2024 advises against eating liver products, and the Public Health Agency of Canada advises limiting liver. Neither gives an amount; the 3,000 µg RE upper intake level (75.4 g of this liver) is the figure to count against. The human studies of retinoic acid metabolites after liver (Buss 1994, van Vliet 2001, Hartmann 2005) used calf liver, liver paste and unspecified liver, none chicken. · EFSA 2024 · A
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA NDA Panel (2024). Scientific opinion on the tolerable upper intake level for preformed vitamin A and beta-carotene. EFSA Journal 22(6):e8814 · doi:10.2903/j.efsa.2024.8814
efsa-2024-vitamin-a-ul· full text read · licence not recorded - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada. Total Diet Study trace elements, open.canada.ca dataset 83934503, English resource 9c988c19-07ae-4aa4-8496-84658b6b0c45; composites pooled as an equal-weight mean per TDS food code, non-detects stored as 0.
hc-tds-trace-elements-open-canada· secondary source · Open Government Licence - Canada - Kaneko K, et al. (2014) Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biol Pharm Bull 37(5):709-721 · doi:10.1248/bpb.b13-00967 · PMID 24553148
kaneko-2014-purines· secondary source · J-STAGE open access
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.