Chicken Liver: A Nutritional Powerhouse
Chicken liver is an unsung hero in the culinary world, often overlooked for more popular cuts of meat. However, this humble organ meat is a nutritional powerhouse, boasting an impressive array of essential vitamins, minerals, and antioxidants.
Just one serving of chicken liver (1 liver) provides:
- 73 calories
- 11 grams of protein
- 2.9 grams of fat
- 0.4 grams of carbohydrates
- 0 grams of fiber
- 0 grams of sugar
Health Benefits of Chicken Liver
In addition to its nutritional content, chicken liver also offers a number of health benefits, including:
1. Rich in Iron: Chicken liver is an excellent source of iron, a mineral essential for oxygen transport and red blood cell production. One serving provides nearly 100% of the recommended daily value (DV) for iron.
2. Good Source of Vitamin B12: Vitamin B12 is crucial for nerve function, blood cell production, and DNA synthesis. Chicken liver is one of the best dietary sources of this vitamin, providing over 100% of the DV per serving.
3. High in Folate: Folate is a B vitamin that plays a vital role in cell growth and development. It is especially important for pregnant women, as it helps prevent birth defects in the baby.
4. Contains Choline: Choline is an essential nutrient that supports brain health, liver function, and muscle movement. Chicken liver is a good source of choline, providing about 20% of the DV per serving.
Incorporating Chicken Liver into Your Diet
Chicken liver has a slightly gamey flavor that some people may find off-putting. However, there are a number of ways to prepare it that can minimize this flavor and make it more palatable.
- Sauté with onions and garlic: Sautéing chicken liver with onions and garlic is a classic preparation method that helps to balance out the gamey flavor.
- Grill or broil: Grilling or broiling chicken liver gives it a slightly crispy exterior and a tender interior.
- Make a pâté: Chicken liver pâté is a delicious and versatile spread that can be used on crackers, sandwiches, or as a dip.
Whether you choose to sauté, grill, or pâté, chicken liver is a nutritious and flavorful addition to any diet. So next time you're looking for a nutrient-rich meal, consider giving this unsung hero a try.
How many calories are in Chicken Liver?
Each 1 liver of Chicken Liver contains 73 calories.
Chicken Liver Nutritional Information
| Nutrient | Amount per 1 liver (44g) |
|---|---|
| Calories | 73 Calories |
| Protein | 11g |
| Fat | 2.9g |
| Saturated Fat | 0.9g |
| Cholesterol | 0.248mg |
| Carbohydrates | 0.4g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.033mg |
| Potassium | 0.1157mg |
| Calcium | 0.0048mg |
| Iron | 0.0051mg |