Poultry
raw turkey liver.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
turkey liver
SERVING
CALORIES
128
PROTEIN
18.3g
CARBS
0g
FAT
5.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories128kcal—
Protein18.3g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.5g7%
Saturated fat1.7g8%
Trans fat0.04g—
Cholesterol415mg138%
Water75.5g—
MINERALS
Sodium131mg6%
Potassium214mg5%
Calcium20mg2%
Iron8.9mg50%
Magnesium24mg6%
Phosphorus279mg22%
Zinc3.4mg31%
Copper0.86mg96%
Manganese0.30mg13%
Selenium68.7µg125%
VITAMINS
Vitamin A8058µg895%
Vitamin C24.5mg27%
Vitamin D1.3µg7%
Vitamin E0.24mg2%
Vitamin K0µg0%
Thiamin (B1)0.21mg18%
Riboflavin (B2)2.3mg173%
Niacin (B3)11.2mg70%
Pantothenic acid (B5)6.3mg126%
Vitamin B61.0mg61%
Folate (B9)677µg169%
Vitamin B1219.7µg822%
%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 oz28.4g
1 lb453.6g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin A, which is crucial for vision health, immune function, and cellular growth.
- ✓An excellent source of highly bioavailable heme iron, essential for preventing anemia and supporting energy production.
- ✓Packed with B vitamins, especially Vitamin B12 for nerve function and red blood cell formation, and folate for DNA synthesis.
- ✓Provides a significant amount of Coenzyme Q10 (CoQ10), an antioxidant that supports heart health and energy metabolism.
COOKING TIPS
In the kitchen.
- 1To reduce any strong or metallic taste, soak the liver in milk or buttermilk for 30-60 minutes before cooking, then pat dry.
- 2Cook quickly over medium-high heat. Sautéing or pan-frying for 1-2 minutes per side is ideal to keep it tender. Overcooking will result in a tough, grainy texture.
- 3Pair with robust flavors like caramelized onions, garlic, bacon, or mushrooms. A splash of wine, vinegar, or lemon juice can also balance its richness.
- 4Ensure the liver is cooked through to an internal temperature of 165°F (74°C) for food safety, but aim for a slight pinkness in the very center for the best texture.
STORAGE
Keep it fresh.
- Refrigerate immediately in its original packaging 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, freezer-safe bag or container for up to 3-4 months for optimal quality.
FAQ
Frequently asked questions.
Is turkey liver healthy?
Yes, turkey liver is a nutrient-dense superfood. It is exceptionally high in Vitamin A for vision and immune health, heme iron for energy production, and B vitamins like B12 and folate for nerve function and DNA synthesis.
How much protein and calories are in turkey liver?
A 100g serving of raw turkey liver contains approximately 128 calories and 18.26g of protein. With 0g of carbohydrates and 5.5g of fat, it is a high-protein, low-calorie food choice.
Is turkey liver keto-friendly?
Yes, turkey liver is excellent for a ketogenic or low-carb diet. It contains zero carbohydrates and provides high-quality protein and essential fats, making it a nutrient-dense addition to keto meal plans.
Can I eat turkey liver raw?
It is not recommended to eat turkey liver raw due to the risk of bacterial contamination like Salmonella or Campylobacter. Always cook turkey liver to an internal temperature of 165°F (74°C) to ensure it is safe for consumption.
What does turkey liver taste like?
Turkey liver has a rich, earthy, and slightly metallic flavor typical of organ meats. It is generally considered milder and sweeter than beef liver, with a creamy texture when cooked properly.
How do you cook turkey liver?
The most common methods are sautéing with onions and herbs or simmering it to make a smooth pâté. Because it is lean, it cooks very quickly; overcooking can lead to a grainy, tough texture.
Is turkey liver good for anemia?
Yes, turkey liver is an outstanding source of heme iron, which is the form of iron most easily absorbed by the body. Regular consumption can help maintain healthy hemoglobin levels and prevent iron-deficiency anemia.
How do you store raw turkey liver?
Raw turkey liver should be stored in the coldest part of the refrigerator in an airtight container for no more than 1-2 days. For longer storage, it can be frozen for up to 3-4 months without significant loss of quality.
How do you know if turkey liver has gone bad?
Fresh turkey liver should be moist and have a deep reddish-brown color with a mild, metallic scent. If it develops a slimy texture, a sour or ammonia-like odor, or turns a greyish-green hue, it has spoiled and should be discarded.
Is turkey liver high in Vitamin A?
Yes, turkey liver is extremely rich in Vitamin A (retinol). While beneficial for vision and skin, it is so concentrated that it is best consumed in moderation (once or twice a week) to avoid potential Vitamin A toxicity.
