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Goat Liver, Raw

Goat Liver, Raw

EverydayRaw

Goat liver is a nutrient-dense organ meat renowned for its exceptionally high vitamin and mineral content. This iron-rich protein source contains significantly more vitamin B12, vitamin A, and copper than muscle meats, though its distinctive earthy flavor and tender yet grainy texture may require acclimation for some palates. Typically pan-seared or incorporated into stews, raw goat liver should always be thoroughly cooked to ensure food safety while retaining its nutritional value, though its cholesterol content warrants moderation in certain diets.

Macro Impact

A 3 oz serving contains 136 calories, 21g protein, 3g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 136 calories?
Walking3.5 mph, moderate pace
32 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories136
% Daily Value*
Total Fat3g
4%
Saturated Fat2g
8%
Trans Fat0.2g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.9g
Cholesterol362mg
121%
Sodium60mg
3%
Total Carbohydrate3g
1%
Dietary Fiber0g
0%
Total Sugars3g
Includes Added Sugars0g
0%
Protein21g
Vitamin D0.8mcg
4%
Calcium4mg
0%
Iron5mg
28%
Potassium255mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
0 / 28 g
0%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
362 / 300 g
121%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
4%
Omega 9
1 g
Protein
Protein
21 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
59%
Leucine
2 / 3 g
49%
Lysine
2 / 2 g
71%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
71%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
49%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
3 / 1 mg
213%
Niacin, B3
10 / 15 mg
68%
Pantothenic Acid, B5
7 / 5 mg
136%
Pyridoxine, B6
1 / 1 mg
65%
Biotin, B7
51 / 30 mcg
170%
Cobalamin, B12
201 / 2 mcg
8358%
Folate
255 / 400 mcg
64%
Vitamin A
4.3k / 800 mcg
531%
Vitamin C
17 / 83 mg
21%
Vitamin D
1 / 15 mcg
6%
Vitamin E
1 / 15 mg
6%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
4 / 1k mg
0%
Copper
4 / 1 mg
472%
Iron
5 / 13 mg
39%
Magnesium
17 / 370 mg
5%
Manganese
0 / 2 mg
8%
Phosphorous
323 / 700 mg
46%
Potassium
255 / 3k mg
9%
Selenium
34 / 55 mcg
62%
Sodium
60 / 2.3k mg
3%
Zinc
3 / 10 mg
36%
Chromium
0 / 30 mcg
0%
Molybdenum
26 / 45 mcg
57%
Iodine
13 / 150 mcg
9%
Chlorine
128 / 2.3k mg
6%
Other
Ethyl Alcohol
0 g
Water
60 g
Caffeine
0 mg
Choline
340 mg
Taurine
43 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beef, liver, raw. Canadian Nutrient File. Food ID 2788.
  2. 2.Lamb, liver, raw. Canadian Nutrient File. Food ID 3614.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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