What liver is highest in iron? A nutrition guide for boosting your intake

November 8, 2025 •

4 min read

According to the USDA, a 3-ounce serving of cooked chicken liver contains nearly 10 milligrams of iron, making it one of the most concentrated food sources available. For those seeking to boost their iron intake, understanding what liver is highest in iron is a crucial first step toward selecting the right nutritional powerhouse. This guide delves into the iron content of various types of liver and provides essential context for incorporating this nutrient-dense food into your diet.

Quick Summary

This guide provides a comprehensive comparison of the iron content in different types of liver, detailing which is richest in this essential mineral. It explores the benefits of heme iron, offers cooking tips for optimal nutrient absorption, and covers important considerations and precautions for safe consumption. The article serves as a nutritional resource for anyone looking to increase their iron intake.

Key Points

Chicken Liver: Often has the highest iron content per serving compared to beef and lamb liver, providing a significant portion of the daily recommended intake.
Heme Iron: Liver contains heme iron, which is more readily absorbed by the body than the non-heme iron found in plant-based sources.
Nutrient-Dense Superfood: Beyond iron, liver is rich in essential vitamins like A and B12, as well as minerals such as copper, zinc, and selenium.
Moderation is Key: Due to its extremely high vitamin A content, it is important to consume liver in moderation to avoid toxicity.
Cooking for Palatability: Techniques like marinating in milk or cooking with onions and strong seasonings can help improve the flavor for those new to eating liver.
Lamb Liver: Alongside chicken liver, lamb liver is also known for its high iron concentration, making it a viable alternative.
Avoid during Pregnancy: Pregnant individuals should avoid liver due to the risk of vitamin A toxicity to the fetus.
Mix into Meals: For a subtle flavor, minced liver can be mixed into ground meats in recipes like meatloaf or chili to boost nutrient intake without overwhelming the taste.

Comparing the Iron Content in Different Types of Liver

Liver is renowned for its high concentration of heme iron, a form that the body absorbs more easily than the non-heme iron found in plant-based sources. However, the amount of iron can vary significantly depending on the animal. For instance, chicken and lamb liver often contain higher iron levels than beef liver. For context, here is a breakdown based on approximate values per a 3-ounce (around 85-gram) cooked serving, which may vary depending on the preparation method and source:

Chicken Liver: A cooked 3-ounce serving can contain around 9.86 mg of iron, providing over half of the Daily Value (DV) for adults. This makes chicken liver a top contender for iron density.
Lamb Liver: Raw lamb liver is also exceptionally high in iron, with some data suggesting that 100 grams can provide over 10 mg. A cooked portion would also be a significant source.
Pork Liver: This type of liver is also a strong source of iron, with a 75-gram (2.5-ounce) serving reported to contain over 13 mg.
Beef Liver: While still an excellent source, beef liver typically contains less iron per serving than chicken or pork liver. A 3.5-ounce (100-gram) serving has about 6.5 mg of iron.

The Nutritional Edge of Liver

Beyond just iron, liver is a true nutritional powerhouse. It is packed with a wide array of other essential vitamins and minerals that work synergistically to support overall health.

Vitamin A: Liver contains an exceptionally high amount of preformed vitamin A, which is crucial for vision, immune function, and skin health.
B-Vitamins: It is an excellent source of various B-vitamins, including B12, folate, and niacin, which are vital for energy production and neurological function.
Protein: As an organ meat, liver is a rich source of high-quality, complete protein, providing all the essential amino acids needed for muscle repair and growth.
Other Minerals: It is also a significant source of minerals like copper, zinc, phosphorus, and selenium, which play key roles in metabolism, immune support, and bone health.

Comparison Table: Iron and Nutrient Content in Liver


Nutrient (per 3.5 oz / 100g)	Chicken Liver	Beef Liver	Lamb Liver	Pork Liver
Iron (mg)	9.86	6.5	10.3	~17.8*
Vitamin A (IU)	13,300	31,700	High	High
Vitamin B12 (mcg)	High	Very High	High	High
Folate (mcg)	High	High	High	High
Selenium (mcg)	82.4	36.1	High	High
Copper (mg)	0.496	14.3	High	High

*Note: Iron values can differ based on cooking method, raw vs. cooked state, and specific source. Pork liver iron content extrapolated from a 75g value of 13.4mg.

Incorporating Liver into Your Nutrition Diet

For those new to eating organ meats, starting with a milder-tasting liver like chicken can be a good entry point. Here are some practical tips for incorporating liver into your diet:

Paté: Chicken liver paté is a delicious and accessible way to enjoy liver's benefits. It can be made with herbs, onions, and seasonings to mellow the flavor.
Sautéed with Onions: The classic combination of liver and onions is a simple and effective way to prepare it. Sautéing can also help temper some of the stronger flavors associated with beef liver.
Hidden in Ground Meats: For a less direct approach, minced chicken or beef liver can be mixed into ground beef or pork for recipes like meatballs, meatloaf, or chili. The strong flavors are masked, but the nutritional benefits remain.
Marinate: Marinating liver in lemon juice or milk for a short time can help reduce the strong flavor and tenderize the meat.
Season generously: Using a variety of spices like garlic, paprika, and herbs can make liver more palatable and flavorful.

Precautions for Liver Consumption

While liver is incredibly healthy, it should be consumed in moderation due to its high vitamin A content. Excessive intake of vitamin A can be toxic (hypervitaminosis A), leading to a range of health issues, and can weaken bones over time.

Limit your servings: Most health professionals recommend limiting liver consumption to once or twice per week.
Pregnant individuals: Pregnant women are specifically advised to avoid eating liver due to the risk of vitamin A toxicity, which can be harmful to a fetus.
Other conditions: Individuals with high cholesterol or gout should also be cautious with their intake, as liver is high in cholesterol and purines.

Conclusion: Choosing the Right Liver for Iron

When asking what liver is highest in iron, chicken liver and lamb liver stand out as particularly potent sources. While beef liver is also an excellent source of many nutrients, it contains less iron per serving than its poultry and lamb counterparts. By understanding the nutritional profile of each type of liver, you can make an informed choice to effectively meet your dietary needs. The key is to enjoy liver in moderation, balancing its incredible nutritional density with potential risks, especially regarding vitamin A overload. Whether enjoyed as a savory paté or mixed into a hearty meal, liver offers a powerful and efficient way to boost your body's iron supply.

Authoritative Outbound Link

For more detailed nutritional information and the recommended dietary allowances for iron, consult the National Institutes of Health.

Frequently Asked Questions

Among commonly consumed types, chicken liver often contains the highest amount of iron per serving, though pork and lamb liver are also exceptionally high.

Chicken liver is generally higher in iron than beef liver. A typical 3-ounce serving of cooked chicken liver provides about 9.86 mg of iron, whereas a similar serving of beef liver offers around 5.56 mg.

Due to its high concentration of vitamin A, it is recommended to consume liver in moderation. Most experts suggest one or two servings per week is sufficient for most adults.

Overconsumption of liver can lead to vitamin A toxicity (hypervitaminosis A), which can cause symptoms like headaches and nausea, and potentially weaken bones over time. People with certain conditions or who are pregnant should be especially careful.

To improve the flavor of liver, you can try soaking it in milk or lemon juice before cooking. Sautéing with onions and other seasonings is a classic method to enhance the taste.

Cooking liver does not significantly decrease its iron content. However, specific values can vary depending on the preparation and the source.

Yes, it is possible to get sufficient iron from plant-based foods, but the iron is in the non-heme form, which is less easily absorbed by the body. Pairing plant-based iron sources with vitamin C can help improve absorption.

Liver is a powerhouse of nutrients, also rich in Vitamin A, Vitamin B12, folate, copper, zinc, and selenium.