Chicken Liver Benefits, Nutrition and protein per 100gms

People often do not like the smell of chicken liver being prepared. But the fact is it is a good source of essential nutrients required for optimum well-being.

Additionally, many people are not familiar with chicken liver as much as they know about chicken thighs or breasts.

If prepared properly, it can be a really tasty dish packed with many essential nutrients. Let’s get started to know more about it.

What is a Chicken Liver?

To begin, Meat is usually the most commonly used term to describe the edible part of animal tissues. But if you dive a little deeper, Offal is the name given to the edible internal parts of animals, including liver, kidney, and tongue.

The name originates from the term ‘off-fall’, describing the parts of the animals that fall away from the carcase after slaughter and during butchery.

Although Meat is nutritionally regarded for its protein and amino acid profile and lesser known for its micronutrient profile, it is interesting to note that organ meat such as liver is an excellent source of vitamins A, B1, B12, Zinc, and nicotinic acid. Chicken liver is a part of the whole chicken, just like the other parts, like the breast, legs, and thigh.

They resemble a processing factory in several ways. It should come as no surprise that chicken livers behave similarly.

Nutritional Profile of Chicken Liver

Here are the list of essential nutrients present in 100 grams of chicken liver ^[1]:

Health Benefits of Chicken Liver

Let’s look at some incredible health benefits of including chicken liver in your diet:

#1. Muscle Development

Chicken liver is a good source of protein with high biological value. Proteins, the primary structural and functional components of every living cell in our body, are required for a wide range of functions, from muscle development to muscle repair and overall health. Protein may also help in collagen production, which holds muscle and bones together and provides structural support. This may also help in building lean muscle tissues.

#2. Immune Health

Animal livers, especially chicken, are a rich source of essential vitamins B complex, and Zinc, required for the activity of many enzymes and to maintain  immune health.  Besides, it is also a rich source of selenium, phosphorus, zinc, and iron, all essential for strong immunity.

Even though muscle meat is known for being a poor source of selenium, organ meats like liver are a valuable source. Selenium, a trace mineral, is an essential antioxidant nutrient required for the proper functioning of thyroid glands, muscles, and the heart and for preventing oxidative damage. 

#3. Weight Management

Being low in calories, low in fat, and high in protein, You may add chicken liver to your diet,to support your weight management goals.

Aashirvaad Atta with Multigrains partnered with well-known dietitians to take the  My Meal Plan test. The test informs you of the amount of fibre that you are eating on a daily basis, then develops an individualized meal plan.

#4 May Support Skin and Hair Health

Chicken Livers are a valuable source of Vitamin B complexes namely Niacin (B3), Biotin (B7), and Panthoteic Acid (B5) as well as  minerals like Iron, Selenium and Zinc, all known for maintaining optimum skin and hair health.

Biotin is known as the foundation for hair and skin health, while B3 and B5 have anti-inflammatory and positive effects on dry and damaged skin, respectively.

While Biotin is known to support hair growth stimulation and prevent hair loss, iron is known for maintaining healthy hair growth. Iron helps transport oxygen to the hair follicles, promoting cell growth and repair. while Zinc aids in tissue growth and repair, ensuring optimal hair follicle function.

Thus, consumption of chicken liver in moderation as a part of a balanced diet may help in providing optimum benefits to our skin and health. 

#5. May Prevent Iron Deficiencies

Chicken liver is an excellent source of iron. In fact, the liver contains twice as much iron as muscle meats. As iron is very important in the formation of haemoglobin in red blood cells, consuming chicken liver may help provide adequate iron in your diet and prevent iron deficiency disorders such as anaemia and fatigue.

Chicken liver is also a good source of folate. A deficiency of folates in the diet increases the risk of heart disease.^[2].

#6. Energy Boost

The different B vitamins play an essential role in the body’s energy production. In simpler words, they help release energy from foods. One key role of these vitamins is to derive energy from food nutrients.

These vitamins may also be needed for the proper functioning of your body cells, repair, and DNA synthesis. Thus, Chicken livers, being excellent sources of B Vitamins, may help with energy metabolism and the release of energy from foods.

Things to Consider with Chicken Liver

Even though chicken liver is an excellent source of Vitamin A and folate, it is usually not recommended during pregnancy because of the very high levels of retinol it contains, which may potentially cause malformation of the developing fetus. 

Although chicken liver may be great for health, there are certain things one must consider.

Since it has high levels of vitamin A You may also consult your healthcare professional to understand the recommended allowance as per your body’s demands.

Although cholesterol is well known as an essential part for adequate body functions, high cholesterol intake has been associated with an elevated risk of cardiovascular diseases.

Therefore, moderation is the key since the liver is moderately high in cholesterol and saturated fats, you may also be watchful while cooking them with butter or oils.  

It is advised to thoroughly wash and cook the chicken liver pieces, as cooking inadequately may lead to the ingestion of risky pathogens on the meat surface. Chicken liver dishes should be consumed only after being cooked to a safe minimum internal temperature of 73.9°C. They should also be handled carefully to prevent cross-contamination.

What to Check When Purchasing Chicken Liver

When buying chicken livers, we think about choosing high-quality livers that are fresh and nutritious. The following are some of the factors that should be taken into consideration:

• Colour and Texture: Fresh chicken liver must be a deep reddish-brown. Any liver that is pale or greyish should be avoided, as it may be a sign of poor quality or even age. The consistency should be firm, smooth, and not slimy or too tender.
• Smell: Fresh chicken liver must have a mild metallic smell. When the liver smells intense and nasty, it might be spoiled or out of shape. It is essential to smell it before buying to ensure it is fresh.
• Size and Shape: Freezer chicken liver should have the same size and shape. A larger, distorted liver might indicate mishandling or an older animal. Smaller livers are tenderer and tastier.
• Packaging: In purchasing packaged chicken liver, the packaging must be complete, and there should be no leaks. The liver should be stored in a clean, dry place, free of contaminants.
• Expiration Date: When buying pre-packed liver, it is essential to keep the expiration date or use-by date in mind. When it is obtained at the butcher or fresh meat counter, then it is best to buy the liver the same day or as close to it as possible to ensure the meat is fresh.

Moderation is key when consuming chicken liver. For a large proportion of the population, taking it once or twice a week suffices for nutritional value without the high-risk factors of excessive consumption.

How to Eat Chicken Liver?

There are many ways to eat this amazing and nutritious organ. It can be prepared in different ways, some of them are:

• Boiled
• Baked
• Fried
• Added to stews

Here is an excellent recipe that can be easily made.

Recipe 1: Chicken Liver Fry Recipe

Ingredients:

• Chicken liver – 500 grams
• Oil – ¼ cup
• Onion – 250 g sliced
• Garlic – 4 cloves chopped
• Turmeric powder – 1 tsp
• Garam masala powder – 2 ½ tsp
• Salt – as per taste
• Black pepper powder – 1 ½ tsp
• Parsley – ¾ cup chopped
• Lemon juice – ¼ cup

Method:

• Rinse and clean the chicken liver under cold water. Remove any extra fat with a knife.
• If the pieces are large, cut them in two or keep them as they are.
• Heat oil in a frying pan on medium heat.
• Add onions and cook them for 6-8 minutes or until they change colour.
• Mix in garlic and cook for a minute.
• Add turmeric powder, salt, garam masala, pepper powder, and ½ cup of water.
• Mix and cook well.
• Add chicken liver and cook for 2 minutes.
• Place a lid and cook for another 6-8 minutes or until the livers are slightly brown in colour.
• Once cooked, add parsley and lemon juice.
• Remove from stove and let it cool down for 5 minutes before serving.
• You can eat them as a fulfilling dish or with roti made from Aashirvaad aata with multigrain.

However, please be mindful while cooking Chicken Liver to an adequate temperature to avoid ingestion of risky pathogens.

Recipe 2: Chicken Liver and Spinach Curry Recipe

This is a good and healthy meal to try, a combination of the healthiness of spinach and chicken liver, which is rich in iron:

Ingredients:

• 500 grams of chicken liver, cleaned and cut up.
• 2 tablespoons of coconut or vegetable oil.
• 1 big onion, cut up very small
• Two sliced tomatoes
• 1-inch piece of ginger, grated, two cloves of garlic, minced
• Cut up one green chilli (optional)
• 1 tsp. of Aashirvaad Turmeric Powder
• 1 teaspoon of ground cumin
• 1 teaspoon of Aashirvaad Coriander Powder
• 1 teaspoon of garam masala
• 200 grams of spinach, either frozen or fresh
• Add Aashirvaad Iodized Salt to taste.
• Fresh cilantro to put on top

Method:

• Warm the oil in a big pan on medium heat. Next, place the chopped onions and sauté them until golden brown.
• Then add ginger, garlic and green chilli into the pan. Sauté another one minute till aromatic.
• Add the chopped tomatoes, turmeric, cumin, coriander powder and salt. Simmer until the tomatoes become soft and the sides give off oil.
• Put some chicken livers in the pan and cook them for 5 minutes, stirring occasionally.
• Add the spinach (thawed or fresh spinach). Combine all the ingredients, then cook for 5-7 minutes, until the spinach wilts and the liver is cooked.
• Add the garam masala and stir it in, then cook for another 2 minutes so the flavours can mix.
• Serve hot, with fresh cilantro on top, and eat it with roti, rice, or even quinoa as a complete meal and a good source of protein.
• This meal is balanced, as it combines iron-rich spinach and iron-rich chicken liver, making it a healthy choice for maintaining muscle fitness and increasing iron levels.

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Final Thoughts

In summary, chicken liver is a nutrient-dense meal with many health advantages, including immune system support and energy metabolism.  

Rich in vital vitamins and minerals, it can be a valuable addition to a well-balanced diet. Adding chicken liver to your food may greatly impact your health, whether you’re trying to increase your intake of nutrients or just exploring different varieties of tastes.

Frequently Asked Questions