Chicken liver is a nutrient-rich food that is high in protein, iron, and various vitamins and minerals. It is also relatively low in calories, making it a popular choice for health-conscious individuals. But how many calories are in chicken liver, and what are the benefits of incorporating it into a healthy eating plan?
A 3-ounce serving of cooked chicken liver, which is approximately 85 grams, contains about 140-160 calories. This serving size also provides around 20-25 grams of protein, 3-4 grams of fat, and 0 grams of carbohydrates. Chicken liver is also an excellent source of essential vitamins and minerals like vitamin A, vitamin D, iron, and folate. The nutritional content of chicken liver can vary depending on the cooking method and any added ingredients, but it is generally considered a nutritious and healthy food choice.
Nutritional Breakdown of Chicken Liver
The nutritional profile of chicken liver makes it an attractive option for those looking to improve their overall health and wellbeing. Here is a breakdown of the nutritional content of a 3-ounce serving of cooked chicken liver:
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 140-160 |
| Protein | 20-25 grams |
| Fat | 3-4 grams |
| Carbohydrates | 0 grams |
| Vitamin A | 250-300% of the Daily Value (DV) |
| Vitamin D | 10-15% of the DV |
| Iron | 50-60% of the DV |
| Folate | 50-60% of the DV |
Health Benefits of Chicken Liver
Chicken liver is a rich source of essential nutrients that can provide several health benefits when consumed as part of a balanced diet. Some of the key benefits of chicken liver include:
- Improved iron levels: Chicken liver is an excellent source of iron, an essential mineral that plays a critical role in the production of red blood cells.
- Boosted energy levels: The high levels of iron and other nutrients in chicken liver can help to increase energy levels and reduce fatigue.
- Supports healthy pregnancy: Chicken liver is a rich source of folate, a crucial nutrient for fetal development during pregnancy.
- May reduce the risk of chronic diseases: The antioxidants and other nutrients in chicken liver may help to reduce the risk of chronic diseases like heart disease, cancer, and Alzheimer’s disease.
Cooking Methods and Healthy Eating Tips
Chicken liver can be cooked in a variety of ways to make it a healthy and delicious addition to a balanced diet. Some healthy cooking methods include:
- Grilling or pan-frying with minimal oil
- Sauteing with garlic and herbs
- Adding to soups or stews for added nutrition
- Using in place of ground meat in recipes like meatballs or burgers
When incorporating chicken liver into a healthy eating plan, it’s essential to choose organic and grass-fed options whenever possible and to cook it safely to avoid foodborne illness.
How often should I eat chicken liver?
+Chicken liver can be eaten 1-2 times per week as part of a balanced diet. It’s essential to vary protein sources and not overconsume organ meats to avoid an excessive intake of certain nutrients like vitamin A.
Can I eat chicken liver if I have high cholesterol?
+Chicken liver is relatively low in cholesterol, but it is still an animal product that contains some cholesterol. If you have high cholesterol, it’s best to consult with a healthcare professional or registered dietitian to determine the best approach to incorporating chicken liver into your diet.
How do I store chicken liver safely?
+Chicken liver should be stored in the refrigerator at a temperature of 40°F (4°C) or below. It’s essential to handle chicken liver safely to avoid cross-contamination and foodborne illness. Always wash hands thoroughly before and after handling chicken liver, and make sure to cook it to an internal temperature of at least 165°F (74°C) to ensure food safety.
