Meat
raw duck liver.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
136
PROTEIN
18.7g
CARBS
3.5g
FAT
4.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories136kcal—
Protein18.7g37%
Carbohydrates3.5g1%
Fiber0g0%
Sugar0g0%
Total fat4.6g6%
Saturated fat1.6g8%
Trans fat0g—
Cholesterol515mg172%
Water71.2g—
MINERALS
Sodium140mg6%
Potassium230mg5%
Calcium11mg1%
Iron30.5mg169%
Magnesium19mg5%
Phosphorus297mg24%
Zinc3.1mg28%
Copper5.9mg656%
Manganese0.30mg13%
Selenium67.5µg123%
VITAMINS
Vitamin A11984µg1332%
Vitamin C7.1mg8%
Vitamin D1.3µg7%
Vitamin E0.70mg5%
Vitamin K3.1µg3%
Thiamin (B1)0.30mg25%
Riboflavin (B2)1.5mg115%
Niacin (B3)9.2mg57%
Pantothenic acid (B5)6.2mg124%
Vitamin B60.70mg41%
Folate (B9)738µg185%
Vitamin B1254µg2250%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
1 piece75g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin A (retinol), essential for vision, immune function, and cellular health.
- ✓Excellent source of highly bioavailable heme iron, which helps prevent anemia and supports energy metabolism.
- ✓Packed with B vitamins, especially Vitamin B12 for nerve function and red blood cell formation, and folate (B9) for cell growth.
- ✓Provides high-quality complete protein containing all essential amino acids for muscle repair and maintenance.
COOKING TIPS
In the kitchen.
- 1For a simple preparation, pat the liver dry, season, and sear quickly in a hot pan with butter or duck fat for 1-2 minutes per side until browned but still pink inside.
- 2Avoid overcooking, as it will result in a tough, grainy, and bitter texture. The ideal internal texture is creamy and smooth.
- 3Duck liver is the primary ingredient for classic pâtés and terrines. It can be pureed with fat, herbs, and a splash of brandy or port for a rich spread.
- 4Pair its rich flavor with acidic or sweet components like balsamic glaze, fruit compotes (fig, cherry, apple), or caramelized onions.
STORAGE
Keep it fresh.
- Refrigerate immediately in the coldest part of the fridge (at or below 40°F / 4°C) and cook within 1-2 days.
- For longer storage, freeze at 0°F (-18°C) in an airtight container or vacuum-sealed bag for up to 3 months. Thaw overnight in the refrigerator before use.
FAQ
Frequently asked questions.
Is duck liver healthy?
Yes, duck liver is a nutrient-dense superfood. It is exceptionally high in Vitamin A for vision and immune health, and rich in Vitamin B12 and heme iron, which support energy levels and help prevent anemia.
How much protein and calories are in duck liver?
A 100g serving of raw duck liver contains approximately 136 calories and 18.7g of high-quality protein. It is a relatively lean protein source, containing only 4.6g of fat and 3.5g of carbohydrates.
Is duck liver high in cholesterol?
Like most organ meats, duck liver is high in dietary cholesterol. While it is highly nutritious, individuals with specific heart health concerns or those sensitive to dietary cholesterol should consume it in moderation.
Is duck liver keto-friendly?
Yes, duck liver is excellent for keto and low-carb diets. With only 3.5g of carbs per 100g and a high protein-to-fat ratio, it provides essential micronutrients that can sometimes be lacking in restrictive diets.
Is duck liver gluten-free?
Raw duck liver is naturally gluten-free. However, be cautious with prepared versions like pâté or mousse, as these often contain flour as a thickener or are served with crackers and bread.
How do you cook raw duck liver?
Duck liver is best seared quickly over high heat in a pan with butter or oil until the outside is browned but the center remains slightly pink and creamy. It is also the primary ingredient in traditional French pâtés and terrines.
What does duck liver taste like?
Duck liver has a rich, earthy, and slightly sweet flavor that is more intense than chicken liver but milder than beef liver. When cooked correctly, it has a luxurious, buttery texture that melts in the mouth.
Can you eat duck liver raw?
Eating duck liver completely raw is not recommended due to the risk of foodborne illnesses like Salmonella or Campylobacter. It should be cooked to an internal temperature of 160°F (71°C) to ensure it is safe for consumption.
How long does raw duck liver last in the fridge?
Raw duck liver is highly perishable and should be stored in the coldest part of the refrigerator for no more than 1 to 2 days. If you do not plan to use it immediately, it should be frozen in an airtight container for up to 4 months.
How can you tell if duck liver has gone bad?
Fresh duck liver should be moist and deep reddish-brown with a mild, metallic scent. If it develops a sour or ammonia-like odor, a slimy surface texture, or turns a greyish-green color, it has spoiled and must be discarded.
