Chicken Liver: Nutrient Profile
What is Chicken Liver richest in? Below are the vitamins, minerals and amino acids that 100 g of Chicken Liver delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Chicken Liver: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B12 | 17 mcg | 🟢 700% | Nerves & red blood cells |
| 2 | Vitamin A | 3,980 mcg | 🟢 442% | Vision, skin & immunity |
| 3 | Vitamin B2 (Riboflavin) | 2.0 mg | 🟢 153% | Energy & cell health |
| 4 | Vitamin B9 (Folate) | 578 mcg DFE | 🟢 144% | Cell division; pregnancy |
| 5 | Vitamin B5 (Pantothenic Acid) | 6.7 mg | 🟢 133% | Energy metabolism |
| 6 | Vitamin B3 (Niacin) | 11 mg | 🟢 69% | Energy, skin & nerves |
| 7 | Choline | 290 mg | 🟢 53% | Brain & liver |
| 8 | Vitamin B6 | 0.8 mg | 🟡 44% | Brain & metabolism |
| 9 | Vitamin C | 28 mg | 🟡 31% | Antioxidant; builds collagen |
| 10 | Vitamin B1 (Thiamine) | 0.3 mg | 🟡 24% | Turns carbs into energy |
| Minerals | ||||
| 1 | Selenium | 82 mcg | 🟢 150% | Antioxidant & thyroid |
| 2 | Iron | 12 mg | 🟢 64% | Carries oxygen in blood |
| 3 | Copper | 0.5 mg | 🟢 55% | Iron use; connective tissue |
| 4 | Zinc | 4.0 mg | 🟡 36% | Immunity & healing |
| 5 | Phosphorus | 405 mg | 🟡 32% | Bones & cellular energy |
| 6 | Manganese | 0.4 mg | 🟡 16% | Bone & metabolism |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.0 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.2 g | 🟢 | Cellular energy & detox |
| 3 | Leucine | 2.1 g | 🟢 | Builds muscle (BCAA) |
| 4 | Lysine | 1.9 g | 🟢 | Collagen & immunity |
| 5 | Arginine | 1.5 g | 🟢 | Blood flow (nitric oxide) |
| 6 | Valine | 1.4 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Alanine | 1.4 g | 🟡 | Energy (glucose cycle) |
| 8 | Glycine | 1.2 g | 🟡 | Collagen, calm & sleep |
| 9 | Phenylalanine | 1.2 g | 🟡 | Dopamine & focus |
| 10 | Isoleucine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 11 | Serine | 1.0 g | 🟡 | Cell membranes & brain |
| 12 | Threonine | 1.0 g | 🟡 | Collagen & gut lining |
| 13 | Proline | 1.0 g | 🟡 | Collagen & joints |
| 14 | Tyrosine | 0.9 g | 🟡 | Dopamine & thyroid |