Goose, liver, raw
FDC 172415liver (94 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +20 vs Poultry medianRaw goose liver tops the Poultry category with a 97 of 100 nutrient density score, rank 1 of 60, well above the category's median of 77. Vitamin A is the extraordinary figure here at 1034% DV per 100 grams, alongside iron (169% DV) and protein (33% DV), all in a cut that runs 133 calories per 100 grams.
Goose liver is eaten in small portions, seared, as pate, or as part of foie gras preparations, not as an everyday protein source. It's notable in cholesterol at 515 mg per 100 g, a figure worth knowing if you're tracking dietary cholesterol, and it carries 140 mg of sodium per 100 g even before any curing or seasoning is added.
See how this score is calculated, build a plate around goose, liver, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | 7% |
| Total fat | 4.3 g | 5% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 515 mg | 172% |
| Sodium | 140 mg | 6% |
| Carbohydrate | 6.3 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 16 g | 33% |
| Potassium | 230 mg | 5% |
| Calcium | 43 mg | 3% |
| Iron | 31 mg | 169% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 4.5 mg | 5% |
| Vitamin A | 9310 µg | 1034% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | 6% |
| Total fat | 4 g | 5% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 484 mg | 161% |
| Sodium | 132 mg | 6% |
| Carbohydrate | 5.9 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 15 g | 31% |
| Potassium | 216 mg | 5% |
| Calcium | 40 mg | 3% |
| Iron | 29 mg | 159% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 4.2 mg | 5% |
| Vitamin A | 8751 µg | 972% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172415Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
In the kitchen and how to use it
Goose liver is the base for pate and terrines in French cooking, traditionally seared briefly on both sides then rested, or slow-cooked and pureed with butter, brandy, and seasonings into a smooth spread. It is classically paired with sweet counterpoints like sauteed apples, caramelized onions, figs, or a fruit compote, along with toasted bread or brioche, since the liver's rich, dense texture and mineral flavor benefit from something bright or sweet alongside it. A whole liver is delicate and needs gentle handling to avoid breaking apart during cooking.
Fresh goose liver should be firm, pale pink to tan, and free of dark spots or an off odor, and it is highly perishable, so use it within a day or two of purchase and keep it well chilled until then. A single liver weighs around 94 grams; per 100 grams it provides 133 calories and 16.4 grams of protein, a substantial amount for an organ meat used mainly for its texture and flavor rather than as a bulk protein source, and even a small portion of pate can carry the flavor of a larger dish. By weight it is remarkably concentrated in vitamin A, at 1034% of the daily value per 100 grams, along with 169% for iron.
Frequently asked questions about goose, liver
How many calories are in goose liver?
Raw goose liver has 133 calories per 100 grams, with a single liver typically weighing around 94 grams.
Is goose liver a good source of vitamin A?
Yes, raw goose liver is remarkably concentrated in vitamin A, providing 1034% of the daily value per 100 grams.
How is goose liver typically prepared?
Goose liver is usually seared briefly or slow-cooked and pureed into pate or a terrine, and it is classically served with sauteed apples, caramelized onions, or a fruit compote.