Is it better to eat liver raw or cooked? A deep dive into nutrition and safety

October 10, 2025 •

4 min read

According to New Zealand Food Safety, raw or undercooked liver is a high-risk food often contaminated with bacteria like Campylobacter and Salmonella. The question of is it better to eat liver raw or cooked? pits marginal potential nutrient gains against serious, potentially life-threatening foodborne illnesses.

Quick Summary

Raw liver poses significant health risks due to dangerous bacteria and parasites, while cooking effectively eliminates these pathogens. Cooked liver retains its robust nutritional profile, providing a safe way to enjoy this nutrient-dense food without compromising health.

Key Points

Food Safety First: Cooking liver is the only effective way to eliminate harmful bacteria and parasites like Campylobacter and liver flukes, which can cause serious foodborne illness.
Nutrient Retention: Properly cooked liver retains its rich content of essential nutrients, including Vitamin B12, iron, Vitamin A, and folate, making it a safe nutritional powerhouse.
Avoid Raw Consumption: Health authorities strongly advise against eating raw liver, as freezing does not reliably destroy all pathogens and the risk of infection is significant.
Practice Safe Handling: Prevent cross-contamination by using separate utensils and surfaces for raw liver and cooking it to a minimum internal temperature of 160°F (71°C).
Mindful Moderation: Due to high levels of Vitamin A and copper, limit liver consumption to under 100 grams per week to prevent potential toxicity issues.
Flavor Enhancement: Soaking liver in milk or buttermilk before cooking can effectively mellow its strong flavor, making it more palatable for many people.

The Raw Liver Appeal: Proponents' Claims and Nutritional Profile

Proponents of eating raw liver suggest that heat from cooking can diminish or destroy certain nutrients, particularly water-soluble vitamins like Vitamin C and B-vitamins. They also claim that raw liver contains beneficial enzymes that aid digestion and that its nutrients are more bioavailable in their raw state. From a nutritional standpoint, liver—raw or cooked—is an exceptional source of several key nutrients:

Vitamin B12: A 100-gram serving of raw beef liver can contain a massive 2471% of the daily recommended value.
Vitamin A: It is an incredibly rich source of preformed Vitamin A, essential for vision, immune function, and reproduction.
Iron: The heme iron in liver is highly bioavailable, making it an effective food for combating iron deficiency anemia.
Copper: Liver provides a significant amount of copper, a mineral vital for energy production and iron metabolism.
Folate: This important B-vitamin, crucial for cell growth, remains largely stable even after cooking.

The High Stakes: Serious Risks of Eating Raw Liver

Despite the claims of raw food enthusiasts, health authorities worldwide strongly recommend against eating raw liver due to the serious risks of foodborne illness.

Common Pathogens and Parasites:

Campylobacter: A frequent contaminant found both on the surface and inside livers. Infection can cause campylobacteriosis, with symptoms including diarrhea (sometimes bloody), fever, and cramps. In severe cases, it can lead to long-term conditions like Guillain-Barré syndrome.
Salmonella and E. coli: These bacteria are commonly associated with food poisoning and are readily killed by proper cooking.
Parasites: Liver from livestock and wild animals can harbor parasites such as liver flukes (Fasciola), which can cause infection and damage to the liver and bile ducts. Freezing does not reliably kill all parasites.

Potential for Toxicity: Because liver is so nutritionally dense, excessive consumption—whether raw or cooked—can lead to toxicity from certain fat-soluble vitamins and minerals. The risk is elevated with raw intake due to its higher concentration. Excessive intake of Vitamin A can cause hypervitaminosis A, leading to headaches, dizziness, and potential liver damage. Similarly, very high levels of copper can lead to copper toxicity. Health experts advise limiting liver consumption to less than 100 grams per week to avoid these risks.

The Safe and Nutritious Choice: Cooked Liver

The most responsible and healthiest approach is to consume liver fully cooked. While a minimal reduction in some nutrients like Vitamin C can occur, the vast majority of liver's powerful nutritional profile is retained. The benefits of cooked liver far outweigh any potential, unproven benefits of eating it raw, as proper cooking eliminates the risk of infection.

How to Safely Prepare and Cook Liver

Follow these guidelines to ensure your liver is both delicious and safe:

Choose a reputable source: Purchase liver from a trusted butcher or retailer to ensure quality. Grass-fed sources may offer slightly different nutrient profiles but do not eliminate the risk of bacterial contamination.
Prevent cross-contamination: Use separate cutting boards and utensils for raw liver. Wash your hands, knives, and surfaces thoroughly with soap and water after handling.
Soak to reduce bitterness: To reduce the strong, metallic taste often associated with beef liver, you can soak it in milk or buttermilk for 30 minutes to an hour before cooking.
Cook thoroughly: Unlike steak, liver should not be eaten rare. Cook it until it reaches a safe internal temperature of 160°F (71°C). Use a probe thermometer to confirm. New Zealand Food Safety also recommends cooking at 75°C for 30 seconds for specific liver preparations. The liver should be cooked through, with no signs of blood.
Avoid overcooking: Overcooked liver can become tough and grainy. Quick pan-frying is an excellent method for thin slices to prevent this.

Raw vs. Cooked Liver: A Comparison Table


Aspect	Raw Liver	Cooked Liver
Nutritional Profile	Excellent source of Vitamins A, B12, iron, copper, and folate. Contains potential higher levels of heat-sensitive nutrients like Vitamin C.	Excellent source of Vitamins A, B12, iron, copper, and folate. Minimal loss of some heat-sensitive vitamins, but overall nutritional density is very high.
Enzymes	Contains naturally occurring enzymes that some proponents claim aid digestion.	Enzymes are denatured by heat. No digestive enzyme benefit.
Bacteria & Pathogens	High risk of dangerous pathogens, including Campylobacter, Salmonella, E. coli, and parasites. Freezing does not guarantee safety.	Virtually no risk of bacterial or parasitic infection when cooked thoroughly to a safe internal temperature.
Flavor & Texture	Bitter, with a gelatinous, raw texture. Can be an acquired taste.	Milder flavor, especially when soaked in milk. Tender and rich when cooked properly; can become dry if overcooked.
Food Safety Rating	Not recommended by health authorities due to high risk of foodborne illness.	Highly recommended due to minimal risk of pathogens when prepared correctly.

Conclusion

While the nutritional profile of raw liver is certainly impressive, the potential for harm from foodborne pathogens and parasites makes it an extremely high-risk food. The marginal nutritional differences between raw and properly cooked liver are not worth the severe health risks posed by uncooked meat. Health authorities are unanimous in their advice: cook liver thoroughly to eliminate harmful bacteria and enjoy its significant health benefits safely. By following proper food safety protocols, you can confidently include this nutrient-dense superfood in your diet without compromising your well-being. For more information on safe food handling, consult official sources like the New South Wales Food Authority's guidelines on raw meat safety.

Frequently Asked Questions

No, freezing does not reliably kill all harmful bacteria and parasites in raw liver. While it can reduce the number of some microbes, it is not a substitute for proper cooking, which is the only way to ensure the meat is safe for consumption.

Food poisoning from raw liver, often caused by Campylobacter or Salmonella, can cause severe symptoms such as bloody diarrhea, vomiting, fever, and abdominal cramps. These symptoms can be especially dangerous for vulnerable individuals.

No, while cooking can cause a slight reduction in some heat-sensitive vitamins, like Vitamin C, the vast majority of liver's key nutrients, including Vitamin B12, iron, and folate, are well-retained and remain highly beneficial.

For most people, health experts recommend limiting consumption to less than 100 grams (approximately 3.5 ounces) per week. This helps prevent the risk of Vitamin A or copper toxicity from excessive intake.

To prevent liver from becoming tough and grainy, it's best to cook it quickly over medium-high heat, such as pan-frying. Avoid overcooking and aim for an internal temperature of 160°F (71°C).

Pregnant women are often advised to limit or avoid liver consumption due to its extremely high Vitamin A content. Excessive intake of preformed Vitamin A can be harmful to a developing fetus and increase the risk of birth defects.

Soaking liver in milk or buttermilk for 30 to 60 minutes can help draw out and neutralize some of the strong, metallic flavors, resulting in a milder and more palatable taste and texture.