Chicken livers are a polarizing food. Some people love their rich, irony flavor, while others find them off-putting. But if you’re on the fence about chicken livers, their nutrition profile may sway you.
I’m a registered dietitian, and in this article, I’ll walk you through everything you need to know about the calories, fats, and nutrients in chicken livers. I’ll also make recommendations on how to healthfully incorporate them into your diet if you so choose.
Chicken Liver Nutrition Facts
First let’s look at the nutrition facts for a 3 ounce serving of chicken livers (about 2-3 livers)
- Calories: 121
- Fat: 4g
- Saturated fat: 1g
- Monounsaturated fat: 1g
- Polyunsaturated fat: 0.5g
- Cholesterol: 337mg
- Sodium: 87mg
- Potassium: 190mg
- Protein: 18g
- Iron: 5mg (28% DV)
- Vitamin A: 6,588 IU (132% DV)
- Vitamin B12: 16.6 mcg (694% DV)
As you can see, chicken livers are high in many nutrients, especially vitamin A, vitamin B12, and iron. But let’s dig into their calories and fats a bit more.
Are Chicken Livers High in Fat and Calories?
With 121 calories and 4 grams of fat in a 3 ounce serving, chicken livers are moderately higher in calories and fat compared to a skinless chicken breast. However, they’re much lower in fat and calories compared to many cuts of beef and pork.
It’s also useful to look at the types of fats chicken livers contain. Of their 4 grams of fat:
- 25% is saturated fat
- 25% is monounsaturated fat
- 50% is polyunsaturated fat
Monounsaturated and polyunsaturated fats are heart healthy fats that are encouraged as part of a balanced diet. The saturated fat content is quite low at just 1 gram per serving.
So in my opinion as a dietitian, the fat content and profile of chicken livers is quite reasonable. The fats are mostly the healthier unsaturated types, and a 3 ounce serving only provides 121 calories.
Health Benefits of Chicken Livers
Now let’s discuss some of the outstanding health benefits of chicken livers due to their impressive nutrient content:
-
Iron: Chicken livers are one of the richest sources of iron, with 5mg per 3 ounce serving. Iron is essential for oxygen transport and energy production.
-
Vitamin A: With over 600% DV of vitamin A per serving, chicken livers are an incredible source. Vitamin A keeps your eyes and immune system healthy.
-
Vitamin B12: Chicken livers provide a whopping 694% DV of vitamin B12 per serving, supporting red blood cell formation and neurological function.
-
Protein: With 18 grams of protein per 3 ounce serving, chicken livers can help keep you full and satisfied.
As you can see, the nutritional benefits of chicken livers are significant. Even though they’re moderately higher in fat and calories than chicken breast, they provide a bonanza of vitamins and minerals.
Are Chicken Livers Fattening: The Verdict
So back to the original question: are chicken livers fattening?
While they are moderately higher in calories and fat compared to some other cuts of chicken, the fats are primarily the healthy unsaturated kind. Plus chicken livers are loaded with beneficial nutrients.
When eaten in moderation as part of an overall healthy diet, chicken livers are not inherently fattening. A serving 2-3 times per week can fit into most calorie goals.
I recommend consuming chicken livers along with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. This provides a balanced, nutrient-rich approach.
Here are some other tips for preparing chicken livers while optimizing nutrition:
- Choose pasture-raised chicken livers when possible for a healthier fat profile
- Sauté or pan fry instead of deep frying
- Pair with antioxidant-rich vegetables like onions and mushrooms
- Enjoy in moderation: 1-2 servings per week is a good target
The Bottom Line
Chicken livers are not the low-calorie, lean protein source that chicken breasts are. But they provide substantial amounts of hard-to-get nutrients like vitamin A, vitamin B12, and iron.
The fats in chicken livers are mostly the healthier unsaturated kind. So when eaten a couple times per week as part of an overall healthy diet, chicken livers do not have to be fattening.
Focus on consuming chicken livers in moderation along with plenty of produce, whole grains, and lean proteins. With their concentrated nutrition, chicken livers can be a delicious and healthy addition to a balanced diet for most people.
:max_bytes(150000):strip_icc()/jamaican-jerk-chicken-FT-RECIPE0918-eabbd55da31f4fa9b74367ef47464351.jpg)
Benefits of Eating Liver
Research has found a number of potential health benefits to eating liver:
Rich source of nutrients. Liver is one of the most nutritionally dense foods on the planet, with significant amounts of iron, riboflavin, vitamin B12, vitamin A, and copper. Eating a single serving of liver can help you meet your daily recommended amount of most of these vitamins and minerals, reducing your risk of nutrient deficiency.
Liver is also very high in protein, a nutrient thats essential for you to build and maintain healthy tissue, including muscle, skin, and bone. Foods that are high in protein also help you feel full longer after you eat them, which can help you stay at a healthy weight.
Lower risk of anemia. Iron is one of the most common mineral deficiencies in the U.S. Iron deficiency can lead to certain types of anemia, resulting in fatigue, muscle weakness, and a lack of focus. Liver is an excellent source of both iron and vitamin B12, which work in combination to keep your blood cells in good working condition. In fact, one of the earliest treatments for pernicious anemia was to regularly eat beef liver. Today, adding a few servings of iron to your weekly diet can help ease or prevent anemia.
Improved bone health. Liver contains some vitamin K, which is critical to bone health. Vitamin K helps your body process calcium and add it to your bones. As a result, it helps maintain the strength of your skeletal system. Getting enough vitamin K in your diet has been linked to a reduced risk of chronic conditions such as osteoporosis. Vitamin K is also important to maintaining the health of your circulatory system.
Your daily value for vitamin K is 120 micrograms. A 3-ounce serving of beef liver has about 3 micrograms of vitamin K, and the same size serving of chicken liver has 3 micrograms.
Improved energy, brain function, and mood. Vitamin B12 is critical for the healthy function of your nervous system. If you dont get enough, you may feel tired all the time and not have enough energy for daily activities. You may also have problems with memory and understanding and feel depressed, confused, or irritable. Liver, especially beef and lamb liver, is one of the best sources of vitamin B12 of any food. A 3-ounce serving of beef liver has 59 micrograms, while 4 ounces of chicken liver has 18.8. This more than satisfies your daily value of 2.4 micrograms.
Who Should Avoid Eating Liver?
While liver is an excellent source of many nutrients, eating it can lead to health problems for certain people. Talk to your doctor before you add liver to your diet if you:
- Are pregnant. Taking in very high levels of vitamin A during pregnancy has been linked to birth defects.
- Have gout. Liver is high in purines, substances that can raise your levels of uric acid and cause gout.
- Have Wilson disease. With this condition, your body cant get rid of excess copper, so it can build up to toxic levels quickly.
- Have type 2 diabetes and high cholesterol. Eating liver or other organ meats may raise your risk of fatty liver disease.
Is LIVER a SUPERFOOD?? (2024 Revision)
FAQ
Does chicken liver good for weight loss?
High in Protein: They are an excellent source of high-quality protein, which is crucial for muscle repair, immune function, and overall health. Low in Calories: Compared to other protein sources, chicken livers are relatively low in calories, making them a good option for those looking to manage their weight.
What are the disadvantages of eating chicken liver?
Consuming it in excess can lead to hypervitaminosis A, which can be harmful, especially for pregnant women. Cholesterol Content: Chicken liver is also high in cholesterol, so individuals with certain health conditions, such as hypercholesterolemia or heart disease, should moderate their intake.
What is the healthiest way to eat chicken livers?
If you want to make a healthy but fancy meal with chicken livers, just saute them in a pan with very little olive oil, chopped garlic and onion, pepper and salt and finish off with some red wine or chicken broth to help cook them through. Slice the livers thinly and serve with mixed greens, sliced apples or red onions.
What happens if you eat too much chicken liver?
Eating large amounts of liver can lead to symptoms of vitamin A toxicity, which happens when your own liver can’t process the excess vitamin A quickly enough.Sep 28, 2023
Is chicken liver good for You?
Chicken liver is an excellent source of many vitamins, minerals, and health boosters [*]. Here are just some of the health benefits: Let’s look at a few more those in more detail: Chicken liver is more than 25% protein per calorie, making it a great source of protein.
Are chicken livers bad for You?
Chicken livers, just like other parts of the chicken and meat, spoil rather quickly. Just follow your nose and recommended use by dates to avoid any food poisoning. I know this sounds a bit doom and gloom, but chicken livers are healthy. You would have to eat a lot of chicken livers to run into trouble.
Can chicken liver be included in a weight-loss diet?
Yes, chicken liver can be included in a weight-loss diet due to its high protein content and low calorie profile. Protein can promote satiety and help maintain muscle mass while you’re losing weight. Additionally, the vitamins and minerals in chicken liver may aid metabolism and overall health during your weight loss journey.
Is chicken liver a good source of protein?
Chicken liver is more than 25% protein per calorie, making it a great source of protein. Chicken breast sits closer to 30%, but when you add in all the other nutritional benefits of chicken liver, subbing chicken liver for breast every so often is a good choice — even if you are eating a high-protein diet to maintain or build muscle mass.
What is the nutrition profile of chicken liver (cooked) per 100 grams?
With data sourced from the USDA nutrient database, here is the full nutrition profile of chicken liver (cooked) per 100 grams (1). Chicken liver is rich in protein and has a protein-density of approximately 25%. Additionally, it contains a moderate amount of dietary fat and minimal levels of carbohydrate.
Is chicken liver better than chicken breast?
Chicken liver enjoys nowhere near the popularity of chicken breast, but it offers substantially more nutritional value. Note: For those who dislike the taste, pâté is an excellent way to consume “hidden” liver. See this guide to pâté for more information.