Chicken Liver (Raw) – Nutritional Information
Chicken liver, a highly nutritious organ meat, is rich in protein, vitamins, and minerals. Often overlooked in many diets, it provides numerous health benefits, including a high content of vitamin A, iron, and folate. Below is the detailed nutritional profile of raw chicken liver, making it a valuable addition to your meals, especially for those looking to increase their intake of essential nutrients.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 119 kcal |
| Protein | 16.92 g |
| Fat | 4.83 g |
| Saturated Fat | 1.563 g |
| Carbohydrates | 0.73 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 8.99 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 297.0 mg |
| Potassium | 230.0 mg |
| Sodium | 71.0 mg |
| Zinc | 2.67 mg |
| Copper | 0.492 mcg |
| Manganese | 0.255 mg |
| Selenium | 54.6 mcg |
| Vitamin C | 17.9 mg |
| Thiamine (B1) | 0.305 mg |
| Riboflavin (B2) | 1.778 mg |
| Niacin (B3) | 9.728 mg |
| Vitamin B6 | 0.853 mg |
| Folate | 588.0 mcg |
| Vitamin B12 | 16.58 mcg |
| Vitamin A | 3296.0 mcg |
| Vitamin E | 0.7 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Chicken liver is an excellent source of protein, which is essential for tissue repair and muscle maintenance. It is also rich in iron, which supports healthy blood circulation and prevents iron-deficiency anemia. Additionally, the high vitamin A content promotes good vision and supports skin health.
Folate, found in abundance in chicken liver, plays a crucial role in DNA synthesis and is especially important for pregnant women as it helps in fetal development. The presence of vitamin B12 further enhances chicken liver’s role in maintaining a healthy nervous system and supporting red blood cell production.
Moreover, selenium in chicken liver acts as a powerful antioxidant, protecting the body from oxidative stress. The zinc content supports a healthy immune system, while the magnesium and potassium levels help in maintaining electrolyte balance and proper muscle function.
Dietary Considerations:
Chicken liver is naturally low in carbohydrates and contains no sugar, making it a suitable option for those on low-carb or keto diets. It is also gluten-free and can be safely included in many dietary plans, including paleo and gluten-free diets.
However, chicken liver is relatively high in saturated fats and should be consumed in moderation if you are watching your fat intake. People with certain health conditions, such as gout, may want to limit organ meats due to their purine content.
Allergen Information:
Chicken liver does not contain common allergens such as dairy, nuts, or gluten. However, individuals with poultry allergies should avoid chicken liver.
Conclusion:
Chicken liver is a nutrient-dense food that can be incorporated into a variety of dishes, from pâtés and spreads to hearty stews and stir-fries. Its rich vitamin and mineral content makes it a powerhouse of nutrition, providing essential nutrients that support overall health. Whether you’re looking to boost your iron levels, increase your protein intake, or enjoy the benefits of a nutrient-rich organ meat, chicken liver is a versatile and affordable choice for many culinary creations.
