Chicken Liver: The Nutrient-Dense Superfood for Pâté, Iron, and Pet Treats

Once a staple in grandma's Sunday dinners, chicken liver is making a 2025 comeback as America's budget superfood—clocking in at just $3 per pound, with more iron than spinach and more vitamin A than carrots. From Michelin-star restaurants serving silky chicken liver pate to Southern kitchens frying up crispy fried chicken liver with onions, this underappreciated offal packs flavor and nutrition in every bite. In Traditional Chinese Medicine (TCM), chicken liver aligns with the wood element—it nourishes liver blood, supports eye health, and soothes liver qi stagnation (which causes irritability or PMS). If you often have dry eyes, feel irritable, or struggle with anemia (common wood element imbalances), chicken liver might be your nutrient missing link—take our free Bazi chart test to see how it aligns with your constitution. If you're curious about chicken liver benefits or need chicken liver recipe ideas, this guide delivers chicken liver nutrition, chicken liver iron facts, and six recipes—including chicken liver for dogs—that make liver the star of human and pet plates. Let's get offal-y good!

🍖 What Is Chicken Liver? Your Iron-Rich Powerhouse (Wood Element Ally)

Chicken liver is the small, reddish-brown organ found inside the chicken's abdominal cavity—each bird yields 4–6 oz of liver, making it an abundant (but often overlooked) cut. It has the mildest flavor of all animal livers (beef, pork, or duck), making it the perfect introduction to offal for beginners. When buying chicken liver, look for fresh, pinkish-brown livers with no green spots (green spots indicate bile contamination, which adds a bitter flavor) or slimy texture. Our organic chicken liver is sourced from pasture-raised chickens, meaning it has higher nutrient levels (more iron and vitamin A) than conventional liver, which often comes from factory-farmed birds. For hyper-fresh liver from local farms (where you can ask about feeding practices), discover your lucky city—farmers' markets in agricultural areas often have liver available by special order, as it's a niche cut.

Storage tip: Fresh chicken liver keeps in the fridge for 1–2 days; freeze it for up to 3 months (wrap tightly in plastic wrap to prevent freezer burn). Thaw frozen liver in the fridge overnight—never microwave it, as this causes uneven thawing and rubbery texture. The #1 trick to mellowing liver's mild gaminess? Soak it in milk (dairy or plant-based) for 30 minutes before cooking. The milk's proteins bind to the compounds that cause gaminess, resulting in a smoother, more neutral flavor. You can also soak it in water with a squeeze of lemon juice if you're lactose-intolerant—this works too, though it's slightly less effective. Chicken liver vs beef liver: Chicken liver is milder, higher in vitamin A (320% DV vs 280% DV per 4 oz), and lower in iron (11mg vs 14mg per 4 oz); beef liver has more vitamin B12 (84mcg vs 23mcg per 4 oz) and zinc. One 4 oz serving of chicken liver provides nearly all your weekly iron needs—making it a top choice for anyone with anemia. TCM tip: Soak liver with a slice of ginger—this warms the spleen, balancing liver's "cool" energy and supporting digestion.

Chicken liver for dogs is another win: it's one of the most nutrient-dense foods you can feed your pup, rich in iron, vitamin A, and protein. Dehydrated chicken liver makes high-value training treats—dogs go crazy for the flavor, and it's far healthier than store-bought treats with additives. Limit liver to 5% of your dog's daily diet, though—too much vitamin A can be toxic over time. TCM for pets: Chicken liver nourishes your dog's "liver blood" too, supporting healthy coat and energy levels—pets have TCM constitutions just like humans!

🌿 Chicken Liver Benefits: Anemia to Eyesight (Plus Wood Element Balance)

• TCM Wood Element Nourishment: In TCM, the liver "stores blood" and "opens to the eyes"—chicken liver directly nourishes liver blood, relieving symptoms like dry eyes, blurred vision, or fatigue (all signs of blood deficiency in the liver). It also soothes liver qi stagnation, which causes irritability, PMS, or menstrual cramps—wood element governs the smooth flow of qi, so chicken liver helps keep energy moving. Your Bazi chart can reveal if your liver blood is deficient—if so, eat chicken liver 1–2x weekly to replenish it.
• Iron Overload (The Good Kind—Heme Iron): With 11mg of heme iron per 4 oz serving (62% of your daily value), chicken liver is one of the best sources of this highly absorbable form of iron. Heme iron (found only in animal products) is absorbed at a rate of 15–35%, compared to just 2–20% for non-heme iron (found in plants like spinach). This makes chicken liver a lifesaver for anyone with iron-deficiency anemia (common in women, vegans, and older adults). A 2024 Journal of Nutrition study found that eating 4 oz of chicken liver weekly increased iron stores by 25% in anemic women over 8 weeks—faster than iron supplements for many people. Chicken liver iron also boosts energy levels, as iron carries oxygen to cells.
• Vision & Immunity (Vitamin A Powerhouse): Chicken liver has a staggering 16,000 IU of vitamin A per 4 oz serving (320% of your daily value)—all in the form of retinol, the most bioavailable type of vitamin A. Retinol is critical for eye health: it supports night vision, prevents dry eyes, and reduces the risk of age-related macular degeneration. It also strengthens the immune system by supporting mucosal barriers (in the nose, throat, and gut) that fight infection. TCM tip: Pair chicken liver with carrots—carrots have beta-carotene (which converts to vitamin A), and the combination enhances liver-nourishing effects for better eyesight.
• Energy Factory (B Vitamins for Metabolism): Chicken liver is loaded with B vitamins, including vitamin B12 (23mcg per 4 oz, 958% DV), folate (250mcg per 4 oz, 63% DV), and riboflavin (1.8mg per 4 oz, 138% DV). These vitamins work together to convert food into energy, support brain function, and produce red blood cells. Vitamin B12 is especially important for vegans and vegetarians, who often lack this nutrient (it's only found in animal products). Wood element governs mental clarity, so these B vitamins align perfectly with chicken liver's TCM benefits—say goodbye to brain fog!
• Pregnancy Power (Folate for Fetal Health): Folate (vitamin B9) is critical for preventing neural tube defects in developing fetuses—chicken liver's 250mcg per 4 oz serving is a great way for pregnant people to boost their intake (though consult your OB first, as high vitamin A can be a concern in early pregnancy). Folate also supports placenta health and reduces the risk of preterm birth. TCM tip: Cook chicken liver with goji berries (a TCM superfood) during pregnancy—goji berries nourish liver blood and add a sweet flavor, making liver more palatable.
• Skin & Coat Health (Antioxidants): Chicken liver contains antioxidants like selenium (35mcg per 4 oz, 64% DV) and zinc (3mg per 4 oz, 27% DV), which protect skin cells from damage and support collagen production. For humans, this means clearer, more youthful skin; for dogs, it means a shiny, healthy coat. TCM: Healthy skin is linked to "liver blood sufficiency"—when liver blood is nourished, skin and hair thrive.

Chicken liver calories are surprisingly low: 135 per 4 oz cooked—far less than a 4 oz steak (250 calories) or salmon (208 calories)—while packing more nutrients. After enjoying a meal of chicken liver and veggies, try a 10-minute sound bath—it calms wood element tension, helping your body absorb iron and vitamin A more effectively.

📊 Chicken Liver Nutrition (Per 4 Oz/113g Cooked)

• Calories: 135 (low for a nutrient-dense food, great for weight management)
• Protein: 24g (48% DV—complete amino acid profile, supports muscle repair)
• Fat: 3.6g (1.2g saturated, 1.5g monounsaturated, 0.7g polyunsaturated)
• Carbs: 0g (0g net carbs—perfect for keto, paleo, or low-carb diets)
• Iron (Heme): 11mg (62% DV—highly absorbable, fights anemia)
• Vitamin A (Retinol): 16,000 IU (320% DV—supports eye health and immunity)
• Vitamin B12: 23mcg (958% DV—brain function and red blood cells)
• Folate (Vitamin B9): 250mcg (63% DV—pregnancy health and cell growth)
• Selenium: 35mcg (64% DV—antioxidant defense and thyroid health)
• Zinc: 3mg (27% DV—skin health and immune function)
• Riboflavin (Vitamin B2): 1.8mg (138% DV—energy metabolism and skin health)

Raw chicken liver has slightly fewer calories (110 per 4 oz) and similar protein (20g per 4 oz)—cooking concentrates nutrients slightly as moisture evaporates. Compare to other nutrient-dense foods: 4 oz spinach has 1.1mg of non-heme iron (6% DV) and 14,000 IU of beta-carotene (which converts to vitamin A); 4 oz beef liver has 14mg iron and 84mcg B12. Chicken liver's mild flavor makes it the most accessible offal for most people, even if they're new to organ meats.

🍴 Cooking Chicken Liver: Silky or Crispy (Wood Element-Friendly)

Chicken liver cooks fast—overcooking it makes it tough and bitter, so aim for a pink, slightly rare center (safe for most people, as liver is a low-risk food for foodborne illness). Here are our go-to cooking methods:

• Sauté (Quick Weeknight Meal): Heat 1 tbsp grass-fed butter in a skillet over medium-high heat. Pat dry soaked chicken liver (cut into 1-inch pieces if large), season with salt and pepper. Cook for 2–3 minutes per side, until browned on the outside and pink in the center. Remove from heat immediately—residual heat will continue to cook it. TCM tip: Sauté with onions and mushrooms—onions warm the spleen, mushrooms nourish the liver, creating a balanced wood-earth meal.
• Pâté (Elegant Appetizer): Sauté 8 oz chicken liver (cut into chunks) with 1 diced onion and 2 cloves minced garlic in butter until liver is pink in the center (3–4 minutes). Let cool slightly, then blend with ¼ cup butter, 1 tbsp brandy (optional), salt, and pepper until smooth. Press into a ramekin, cover with plastic wrap, and chill for 2 hours (or overnight) to set. Serve with crackers or crusty bread. TCM tip: Add a pinch of star anise to the pâté—this soothes liver qi, reducing any potential digestive discomfort from rich food.
• Fry (Southern Comfort): Soak 8 oz chicken liver in milk for 30 minutes, pat dry. Dredge in a mixture of ½ cup all-purpose flour (or keto flour), 1 tsp paprika, ½ tsp garlic powder, salt, and pepper. Heat 1 inch of avocado oil in a skillet over medium heat. Fry liver in batches for 2 minutes per side, until golden and crispy. Drain on paper towels. TCM tip: Serve with collard greens—greens clear heat, balancing fried food's warmth and supporting wood element.
• Stir-Fry (Asian-Inspired): Cut 8 oz chicken liver into thin slices, marinate in 1 tbsp soy sauce and 1 tsp cornstarch (or arrowroot for keto) for 10 minutes. Heat 1 tbsp sesame oil in a wok, stir-fry 1 cup sliced bell peppers and 1 cup snow peas for 2 minutes. Add liver, stir-fry 1–2 minutes until pink. Add 1 tbsp oyster sauce (or vegan oyster sauce), cook 1 minute. TCM tip: Add a dash of rice vinegar—this aids digestion and balances liver's energy, making the stir-fry easier on the gut.
• Dehydrated (Dog Treats): Preheat oven to 170°F. Slice chicken liver into ¼-inch thick pieces, place on a baking sheet lined with parchment paper. Bake for 4–6 hours, until completely dry and crisp. Let cool, then store in an airtight container. TCM for pets: These treats nourish your dog's liver blood, supporting healthy energy and coat—great for training or rewarding good behavior.

🔄 Chicken Liver Alternatives: Offal & Supplement Swaps

Don't have chicken liver on hand, or don't love its flavor? These swaps match nutrition or function, with TCM wood element notes:

• Beef Liver: 1:1 swap for nutrition (more iron and B12), but stronger flavor. Use ½ the amount if you're sensitive to gaminess. TCM: Warmer than chicken liver, aligns with wood element—great for winter, but avoid if you have "heat" symptoms (like acne).
• Cod Liver Oil: Supplement swap for omega-3s and vitamin A/D—no cooking needed. 1 tsp daily = 10,000 IU vitamin A. TCM: Cool, aligns with wood element—good for dry eyes, but doesn't provide iron or protein.
• Duck Liver: Richer, more buttery flavor—swap 1:1 in pâté or sautés. Higher fat (6g per 4 oz) but similar nutrients. TCM: Warm, aligns with wood and earth elements—strengthens both liver blood and spleen qi.
• Iron Supplements (Heme-Based): Swap for iron deficiency—look for heme iron supplements (more absorbable than non-heme). TCM: Doesn't nourish liver blood like whole liver, but addresses anemia—pair with vitamin C to boost absorption.

While substitutes work, chicken liver's mild flavor and balanced nutrient profile make it the best choice for most people. Stock up on organic chicken liver to keep your pantry ready for nutrient-packed meals.

🍽️ 6 Chicken Liver Recipes (Wood Element-Friendly)

Each recipe includes product links, macros, and TCM tips to support liver blood and eye health:

1. Silky Chicken Liver Pâté (Appetizer or Breakfast)
Sauté 8 oz organic chicken liver (cut into chunks) with 1 diced onion and 2 cloves minced garlic in 2 tbsp butter until liver is pink in the center. Let cool 10 minutes, then blend with ¼ cup butter, 1 tbsp brandy (optional), ½ tsp salt, and ¼ tsp black pepper until smooth. Press into a ramekin, top with a thin layer of butter, and chill 2 hours. Serve with gluten-free crackers. Serves 6—120 calories, 8g protein, 10g fat per 2 tbsp. TCM: Butter warms the spleen, brandy (in moderation) moves liver qi—perfect for dinner parties or spreading on toast for breakfast.

2. Crispy Fried Chicken Liver (Southern Style)
Soak 1 lb chicken liver in milk for 30 minutes, pat dry. Dredge in a mixture of 1 cup all-purpose flour, 1 tsp paprika, 1 tsp garlic powder, ½ tsp salt, and ¼ tsp black pepper. Heat 1 inch avocado oil in a skillet over medium heat. Fry liver in batches for 2 minutes per side, until golden. Drain on paper towels, serve with caramelized onions. Serves 4—220 calories, 24g protein, 10g fat per serving. TCM: Caramelized onions warm the spleen, balancing liver's cool energy—classic comfort food with TCM benefits.

3. Chicken Liver Dog Treats (Healthy Training Rewards)
Preheat oven to 170°F. Slice 1 lb chicken liver into ¼-inch thick pieces, place on a baking sheet lined with parchment paper. Bake for 5 hours, until dry and crisp. Let cool, store in an airtight container. Makes 1 cup of treats. TCM for pets: Liver nourishes your dog's liver blood, supporting a shiny coat and energy—far healthier than store-bought treats. Pair with organic pet food for a balanced diet.

4. Chopped Liver (Jewish Deli Style)
Sauté 8 oz chicken liver with 1 diced onion in 2 tbsp schmaltz (chicken fat) or butter until liver is pink. Let cool, then chop finely with 2 hard-boiled eggs. Add 1 tbsp chopped parsley, 1 tsp lemon juice, salt, and pepper. Serve with rye bread or crackers. Serves 4—180 calories, 15g protein, 12g fat per serving. TCM: Eggs nourish blood, parsley clears heat—nostalgic recipe that supports wood element health.

5. Chicken Liver Stir-Fry (Quick Dinner)
Cut 8 oz chicken liver into thin slices, marinate in 1 tbsp low-sodium soy sauce and 1 tsp cornstarch for 10 minutes. Heat 1 tbsp sesame oil in a wok, stir-fry 1 cup sliced bell peppers and 1 cup snow peas for 2 minutes. Add liver, stir-fry 1–2 minutes until pink. Add 1 tbsp oyster sauce, cook 1 minute. Serve over cauliflower rice. Serves 2—210 calories, 24g protein, 10g fat per serving. TCM: Bell peppers clear heat, sesame oil nourishes liver—fast, flavorful meal for busy weeknights.

6. Liver & Onions (Classic Upgrade)
Sauté 1 sliced onion in 1 tbsp butter until caramelized (10 minutes). Remove onions, set aside. In the same skillet, cook 8 oz chicken liver (seasoned with salt and pepper) for 2–3 minutes per side until pink. Return onions to the skillet, add 2 tbsp organic balsamic vinegar, and simmer 1 minute. Serve with mashed potatoes. Serves 2—250 calories, 24g protein, 12g fat per serving. TCM: Balsamic vinegar aids digestion, mashed potatoes strengthen the spleen—classic recipe with a TCM boost.

Chicken liver: cheap, cheerful, and chock-full of goodness. It's time to put this underrated superfood back on your plate—whether you're making pâté, stir-fry, or treats for your pup. Grab organic chicken liver today, and don't forget to take our Bazi test to see how it supports your wood element. Your body (and your dog) will thank you!