How Much Protein is in Chicken Liver? A Detailed Look

Chicken liver is an incredibly nutrient-dense food that is packed with protein. As an organ meat, chicken liver provides more vitamins and minerals than chicken breast or other muscle meats. Many people are surprised to learn just how much protein is contained in chicken liver.

In this article, we’ll take a detailed look at the protein content of chicken liver, the health benefits of eating this superfood, and how to include it in your diet

An Overview of Chicken Liver’s Protein Content

Chicken liver is high in complete quality protein. The protein content of cooked chicken liver is about 24-26 grams of protein per 100 grams. That means it provides nearly 50% of the recommended daily value of protein in just a 100 gram serving.

To put that into perspective, 100 grams of chicken breast contains about 31 grams of protein. So chicken liver has a comparable, and even higher protein density than chicken breast. It packs more protein pound for pound.

Chicken liver has all 9 essential amino acids that your body needs from food. The protein in chicken liver is highly bioavailable, meaning it is efficiently digested and absorbed.

The protein content doesn’t change much between raw and cooked chicken liver. Raw chicken liver has approximately 21 grams of protein per 100 grams. The protein density increases slightly when chicken liver is cooked.

Top Health Benefits of Chicken Liver Protein

1. Helps build muscle and strength

The high quality protein in chicken liver provides the amino acids needed to build and repair muscle tissue. Consuming chicken liver is an easy way to help boost muscle protein synthesis. The protein supports muscle growth and aids exercise recovery.

1. Satisfies hunger

Protein is the most satiating macronutrient, keeping you feeling full for longer compared to carbs or fat. Chicken liver is very effective for curbing hunger. The protein content helps stabilize blood sugar as well.

1. Supports bone health

Getting adequate protein is important for maintaining strong, healthy bones. Chicken liver protein provides amino acids that are needed to build bone matrix and density.

1. Provides energy

Chicken liver delivers an energy boost, thanks to all the B vitamins it contains. The protein in chicken liver also helps stabilize energy levels since it is digested slowly.

1. Boosts the immune system

Chicken liver protein includes high amounts of the antioxidant mineral selenium. Selenium plays a vital role in immune function. The amino acid lysine in chicken liver also supports immune health.

Chicken Liver Has More Protein Than Many Other Meats

When comparing different types of meat, chicken liver is one of the most protein-dense choices out there. Take a look at how it stacks up against other common meats:

• Chicken liver: 26 grams protein per 100 grams
• Ground beef, 80% lean: 17 grams protein per 100 grams
• Pork tenderloin: 22 grams protein per 100 grams
• Chicken thigh: 18 grams protein per 100 grams
• Tuna: 23 grams protein per 100 grams
• Turkey breast: 28 grams protein per 100 grams
• Salmon: 19 grams protein per 100 grams

As you can see, chicken liver provides more protein than most meats, aside from turkey which is very slightly higher. For the amount of calories chicken liver contains, it can’t be beat in terms of protein density and nutritional quality.

Health Concerns About Eating Chicken Liver

Chicken liver is one of the healthiest foods you can eat, but there are some important factors to keep in mind.

Since chicken liver is high in preformed vitamin A (also called retinol), it’s possible to get too much vitamin A over time. Consuming too much preformed vitamin A can be toxic in very high amounts.

The upper limit for vitamin A intake is 3,000 mcg per day for adults. Chicken liver contains over 10,000 mcg of vitamin A per 100 grams.

To prevent vitamin A toxicity, limit your chicken liver intake to no more than 100-150 grams, 1-2 times per week. This keeps vitamin A within a safe range while allowing you to benefit from all the nutrition chicken liver provides.

How to Add More Chicken Liver to Your Diet

Here are some easy ways to enjoy chicken liver more often:

• Sauté chicken livers with onions and garlic for a quick liver and onions dish.

• Add a small amount of chopped chicken liver to ground meat. It amps up the nutrition without changing the flavor.

• Blend chicken liver into smoothies or shakes. The flavor blends away into the other ingredients.

• Make chicken liver pâté and use it as a dip or spread. The liver taste is masked by other flavorful ingredients.

• Dredge chicken livers in flour and spices then pan fry until crispy.

• Chop chicken livers and add them to pasta sauces, chili, soups, or casseroles.

• Skewer chicken livers and other vegetables and grill them. Baste with a marinade that complements the liver’s richness.

Get More Nutrition With Chicken Liver

Chicken liver deserves a regular spot in your diet. It provides an incredible nutrition and protein boost for very few calories. Just be mindful of your total vitamin A intake if chicken liver becomes a regular menu item.

Aim for 1-2 small servings per week to take advantage of the unique benefits that chicken liver offers. It can be an easy way to meet your daily protein needs while getting a mega-dose of nutrients lacking in muscle meats.

If you found this helpful, check out my other articles on how to optimize your protein intake and improve your health through better nutrition. I provide science-based information to help you reach your health and fitness goals. Stay tuned for more helpful tips coming soon!

Chicken, liver, all classes, cooked, simmered, 1 container (cooked, yield from 400g raw liver)

Nutrition Facts

Nutrition Facts