What Liver is Highest in Folate? A Nutritional Breakdown

December 31, 2025 •

3 min read

According to a 2020 study, poultry livers, such as chicken and turkey, contain the highest levels of folate, sometimes exceeding 1000 µg per 100g. This makes them significantly more potent in folate than most other dietary sources. In this article, we'll delve into the specific details of what liver is highest in folate and provide a comprehensive comparison.

Quick Summary

Chicken liver generally has the highest folate content compared to other common types like beef, pork, and duck, though figures can vary. Learn about specific folate amounts, other key nutrients in liver, cooking tips, and important consumption guidelines.

Key Points

Chicken Liver: Consistently contains the highest concentration of folate among common animal livers, often providing well over the daily recommended intake per serving.
Beef Liver: A potent source of folate and other nutrients like Vitamin B12, Vitamin A, and copper, with a single 85g serving providing over 50% of the daily value.
Pork and Duck Liver: Also contribute significant amounts of folate, making them excellent choices for those seeking this nutrient from organ meats.
Nutrient-Dense Superfood: Liver is packed with essential nutrients beyond folate, including Vitamin B12, highly bioavailable iron, Vitamin A, and choline.
Cooking Matters: Folate is heat-sensitive, so gentle cooking methods like sautéing help retain more of the nutrient than prolonged, high-heat preparation.
Consume in Moderation: Due to its extremely high Vitamin A content, liver should be consumed in moderation, especially by pregnant individuals, to avoid potential toxicity.
Bioavailability: Folate from liver, along with other nutrients, is highly bioavailable, meaning the body can absorb and use it very efficiently.

The Highest Folate Champion: Chicken Liver

While many foods are known for their folate content, animal liver is one of the most concentrated sources available. Within this category, chicken liver consistently emerges as a top contender, often boasting a higher folate concentration than other animal livers. For instance, a 100g serving of cooked chicken liver can provide well over the recommended daily intake for adults. This makes it an exceptionally efficient way to boost your body's supply of this crucial B vitamin. The active form of folate, 5-methyltetrahydrofolate (methylfolate), is abundant in chicken liver, which the body can readily utilize.

Why Chicken Liver Excels

Research indicates that poultry livers, including chicken, naturally store a higher concentration of folate vitamers compared to bovine or pork livers. One study that utilized High Performance Liquid Chromatography (HPLC) to differentiate folate forms found that chicken liver had total folate levels ranging from 1077 to 1289 µg per 100 g. This demonstrates not only the quantity but also the quality of the folate found in chicken liver.

The Contenders: Beef, Pork, and Duck Liver

While chicken liver is a standout, other animal livers are also exceptionally rich sources of folate and other vital nutrients. Beef liver is a popular and nutrient-dense option, followed by pork and duck. Understanding the different concentrations can help you make an informed choice based on your dietary preferences and health goals.

Folate Content Comparison of Common Livers

The folate content in liver can vary based on the species, how it was raised, and even the cooking method. The following table provides an approximate comparison based on various studies and nutritional data. It is important to note that nutritional values can fluctuate.


Liver Type	Approx. Folate (mcg per 100g, cooked)	Additional Nutrients	Source Reference
Chicken Liver	588–1289 mcg	High in Vitamin B12, Iron, Vitamin A	Nutrivore, Czech Journal of Food Sciences
Beef Liver	215 mcg (3oz/85g serving)	Excellent source of Vitamin A, B12, Copper	NIH Fact Sheet, Healthline
Pork Liver	376 mcg (150g serving)	Rich in Iron, Vitamin A, Vitamin B12	CheckYourNutrition
Duck Liver	325 mcg (one raw liver)	High in Iron, Copper, Vitamin B12	Medindia, ReciPal

Beyond Folate: A Nutrient-Dense Superfood

Liver is not just a source of folate; it is one of the most nutrient-dense foods in existence. A single serving can provide a powerhouse of essential vitamins and minerals, far exceeding the daily requirements for some nutrients. Here is a list of other notable nutrients found in liver:

Vitamin B12: Liver is one of the best dietary sources of vitamin B12, which is essential for neurological function and red blood cell formation.
Vitamin A: It contains a highly concentrated form of vitamin A, crucial for vision, immune function, and reproductive health. However, due to its high concentration, moderation is key, especially for pregnant women.
Iron: The iron found in liver is heme iron, which is more easily absorbed by the body compared to plant-based iron.
Copper: Liver is also an exceptional source of copper, a mineral important for iron metabolism, energy production, and brain function.
Choline: This nutrient is vital for brain development, liver function, and methylation, a key process in the body.

Cooking and Safety Considerations

When preparing liver, the cooking method can impact its nutritional profile. Folate is a water-soluble vitamin that is sensitive to heat, meaning some content can be lost during cooking, particularly with high-heat methods. However, even after cooking, the folate content remains remarkably high compared to many other foods. To minimize loss, gentle cooking methods like sautéing or simmering are recommended. Proper food hygiene is also essential when preparing any organ meat. It is important to consume liver in moderation. For example, some experts suggest limiting consumption to once or twice a week to avoid excessive vitamin A intake, which can be toxic.

It is always wise to consult a healthcare provider before making significant changes to your diet, especially when incorporating highly concentrated foods like liver. For more information on the health benefits of B vitamins, visit the National Institutes of Health website.

Conclusion

For those looking to maximize their folate intake from animal sources, chicken liver is the clear winner, with studies showing its superior concentration compared to beef, pork, and duck. However, all types of liver are exceptionally rich in folate and a host of other essential nutrients. Incorporating liver into your diet in moderation can be a highly effective strategy for boosting overall vitamin and mineral intake. Due to its nutrient density, it's a valuable addition to a balanced diet when consumed responsibly.

Frequently Asked Questions

Based on modern analytical methods, chicken liver consistently shows the highest folate content per 100g compared to other common animal livers like beef, pork, and duck.

A standard 3-ounce (85-gram) serving of cooked beef liver contains approximately 215 mcg of folate, which equates to about 54% of the daily recommended value.

Chicken liver generally contains a significantly higher concentration of folate than beef liver. Some studies have reported chicken liver to contain over 1000 mcg per 100g, while cooked beef liver contains closer to 215 mcg per 85g.

Folate from liver has a high bioavailability, meaning it is efficiently absorbed by the body, much like the folate found in vegetables. While cooking can affect levels, the concentration in liver is exceptionally high to begin with.

Consuming liver provides a rich source of folate, which supports DNA synthesis, cell growth, and red blood cell production. It is especially important for women who are or may become pregnant to prevent neural tube defects.

The primary risk is from excessive intake of Vitamin A, which liver contains in very high amounts. Consuming too much liver can lead to vitamin A toxicity, so it should be eaten in moderation. Pregnant women are often advised to be cautious with liver consumption.

As a water-soluble vitamin, folate can be lost during cooking. High-heat methods or boiling can cause greater losses, while gentler methods like sautéing will preserve more of the nutrient.

Liver contains naturally occurring folate (vitamin B9), specifically in its active form, methylfolate. Folic acid is the synthetic form often added to fortified foods.