How many calories are in Goose Liver (Raw)?

Goose Liver (Raw) contains 133 calories per 100g serving (USDA data).

How much protein is in Goose Liver (Raw)?

Goose Liver (Raw) provides 16.4g of protein per 100g, which is 33% of the recommended daily value.

Is Goose Liver (Raw) high in fat?

Goose Liver (Raw) is low in fat with only 4.3g per 100g (5% DV).

What vitamins and minerals are in Goose Liver (Raw)?

Goose Liver (Raw) is a notable source of Vitamin B12 (2250% DV), Vitamin A (1034% DV), and Copper (836% DV) per 100g.

Goose Liver (Raw)

SR Legacy·Comprehensive Reference Data

Goose, liver, raw

Poultry Products

A 100g serving covers 2250% of the daily recommended Vitamin B12, making Goose Liver (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (16.4g), fat (4.3g), and carbohydrates (6.3g) per 100g. At 133 calories per 100g, Goose Liver (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 140mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Goose Liver (Raw) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value. Contains 515mg of cholesterol per 100g (172% DV), which may matter for individuals actively managing cholesterol.

Calories133KCAL

Protein16.4G

Fat4.3G

Carbs6.3G

Fiber0G

Calorie Distribution

129kcal

Protein51%16.4 g
Fat30%4.3 g
Carbs19%6.3 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	71.8	G
Energy	133	KCAL
Protein	16.4	G
Total lipid (fat)	4.3	G
Carbohydrate, by difference	6.3	G
Fiber, total dietary	0	G
Cholesterol	515	MG

Vitamin C, total ascorbic acid	4.5	MG
Thiamin	0.56	MG
Riboflavin	0.89	MG
Niacin	6.5	MG
Vitamin B-6	0.76	MG
Folate, total	738	UG
Vitamin B-12	54.0	UG
Vitamin A, RAE	9309	UG

Calcium, Ca	43.0	MG
Iron, Fe	30.5	MG
Magnesium, Mg	24.0	MG
Phosphorus, P	261	MG
Potassium, K	230	MG
Sodium, Na	140	MG
Zinc, Zn	3.1	MG
Copper, Cu	7.5	MG
Manganese, Mn	0	MG
Selenium, Se	68.1	UG

Energy	556	kJ
Ash	1.3	G
Pantothenic acid	6.2	MG
Folic acid	0	UG
Folate, food	738	UG
Folate, DFE	738	UG
Retinol	9309	UG
Vitamin A, IU	30998	IU
Fatty acids, total saturated	1.6	G
SFA 10:0	0	G
SFA 12:0	0	G
SFA 14:0	0.01	G
SFA 16:0	0.80	G
SFA 18:0	0.76	G
Fatty acids, total monounsaturated	0.81	G
MUFA 16:1	0.06	G
MUFA 18:1	0.74	G
MUFA 20:1	0.01	G
MUFA 22:1	0	G
Fatty acids, total polyunsaturated	0.26	G
PUFA 18:2	0.18	G
PUFA 18:3	0.01	G
PUFA 20:4	0.07	G
PUFA 20:5 n-3 (EPA)	0	G
PUFA 22:5 n-3 (DPA)	0	G
PUFA 22:6 n-3 (DHA)	0	G
Tryptophan	0.23	G
Threonine	0.73	G
Isoleucine	0.87	G
Leucine	1.5	G
Lysine	1.2	G
Methionine	0.39	G
Cystine	0.22	G
Phenylalanine	0.81	G
Tyrosine	0.58	G
Valine	1.0	G
Arginine	1.0	G
Histidine	0.43	G
Alanine	0.95	G
Aspartic acid	1.6	G
Glutamic acid	2.1	G
Glycine	0.95	G
Proline	0.81	G
Serine	0.70	G

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
unit (yield from 1 lb ready-to-cook goose) (11g)	15	1.8g	0.5g	0.7g
liver (94g)	125	15.4g	4g	5.9g

Scaled from Goose Liver (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

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136 kcal18.74g protein

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Turkey All Classes Liver (Raw)

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Nutrient Highlights

Goose Liver (Raw) is a excellent source of Iron (170% DV) — see top foods ranked by Iron
Goose Liver (Raw) is a excellent source of Protein (33% DV) — see top foods ranked by Protein
Goose Liver (Raw) is a excellent source of Zinc (28% DV) — see top foods ranked by Zinc

Dietary Considerations

Goose Liver (Raw) fits well in high-protein, low-carb eating patterns with 16.4g protein and only 6.3g carbs per 100g. See the High-Protein, Low-Carb Guide.
Goose Liver (Raw) provides 30.5mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Contains 515mg of cholesterol per 100g — relevant for those monitoring cardiovascular risk. See the Heart Health & Cholesterol Guide.
Goose Liver (Raw) is a meaningful source of folate at 738mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

Iron: top 1% (#83 of 8,262)
Vitamin C: top 21% (#1,735 of 8,262)
Zinc: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Vitamin C Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories133

% Daily Value*

Total Fat 4.3G5%

Cholesterol 515MG172%

Sodium 140MG6%

Total Carbohydrate 6.3G2%

Dietary Fiber 0G0%

Total Sugars 0

Protein 16.4G33%

Vitamin D 0mcg0%

Calcium 43.0MG3%

Iron 30.5MG170%

Potassium 230MG5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172415.

View on USDA FoodData Central →