Chicken Heart (Raw) – Nutritional Information & Health Benefits
Chicken hearts are a nutrient-dense organ meat, offering a variety of essential vitamins and minerals. They provide an excellent source of high-quality protein, healthy fats, and key micronutrients like iron, phosphorus, and B vitamins. For those who enjoy incorporating offal into their diets, chicken hearts can be a flavorful and highly nutritious option. Below is the detailed nutritional breakdown for raw chicken hearts.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 153 kcal |
| Protein | 15.55 g |
| Fat | 9.33 g |
| Saturated Fat | 2.66 g |
| Carbohydrates | 0.71 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 12 mg |
| Iron | 5.96 mg |
| Magnesium | 15 mg |
| Phosphorus | 177 mg |
| Potassium | 176 mg |
| Sodium | 74 mg |
| Zinc | 6.59 mg |
| Copper | 0.346 mcg |
| Manganese | 0.089 mg |
| Selenium | 4.3 mcg |
| Vitamin C | 3.2 mg |
| Thiamin (Vitamin B1) | 0.152 mg |
| Riboflavin (Vitamin B2) | 0.728 mg |
| Niacin (Vitamin B3) | 4.883 mg |
| Vitamin B6 | 0.36 mg |
| Folate | 72 mcg |
| Vitamin B12 | 7.29 mcg |
| Vitamin A | 9 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Chicken Hearts
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High in Protein: Chicken hearts are an excellent source of protein, which is essential for muscle repair, immune function, and overall health. A 100g serving provides about 15.5g of protein, making it an excellent choice for those looking to increase their protein intake.
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Rich in Iron: With nearly 6 mg of iron per 100g, chicken hearts can be a valuable food for those struggling with iron deficiency. Iron is crucial for the production of hemoglobin, which carries oxygen in the blood.
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B Vitamins: Chicken hearts are rich in B vitamins, particularly Vitamin B12, which plays a key role in energy production, brain health, and red blood cell formation. They also provide a good amount of niacin (Vitamin B3), riboflavin (Vitamin B2), and vitamin B6, all of which are important for metabolism and nervous system health.
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Mineral Content: These tiny organs are packed with essential minerals like phosphorus, zinc, and magnesium. Phosphorus is crucial for healthy bones and teeth, zinc supports immune function, and magnesium helps with muscle and nerve function.
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Heart Health: Despite being a high-fat food, the fats found in chicken hearts are a mix of saturated and unsaturated fats. They also provide cholesterol-lowering compounds, making them a heart-healthy option when eaten in moderation. Additionally, the high phosphorus content supports overall cardiovascular function.
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Good Source of Potassium: Potassium is an important mineral for managing blood pressure levels, and chicken hearts offer a decent amount of potassium to help support heart and muscle function.
Allergen Information
Chicken hearts are considered a type of poultry and should be avoided by those with a poultry allergy. If you are allergic to chicken or any other form of poultry, it is advised to refrain from consuming chicken hearts. Additionally, as with all meats, it is important to ensure proper food safety practices during preparation and cooking to avoid contamination.
Dietary Preferences
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Paleo Diet: Chicken hearts are an excellent fit for the paleo diet as they are a naturally nutrient-dense animal product that focuses on whole, unprocessed foods.
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Low-Carb/Keto Diet: Due to their high protein and fat content and low carbohydrate profile, chicken hearts are a suitable option for those following a low-carb or ketogenic diet.
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Carnivore Diet: As an animal-based food, chicken hearts align perfectly with the carnivore diet, which emphasizes the consumption of meat and animal products.
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Gluten-Free: Chicken hearts are naturally gluten-free and can be safely consumed by those with celiac disease or gluten sensitivity.
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High-Protein Diet: For individuals focusing on building muscle or maintaining a high-protein intake, chicken hearts offer a great alternative to traditional cuts of meat.
Cooking Tips and Advice
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Preparation: Raw chicken hearts can be cleaned and trimmed by removing any blood vessels or unwanted tissue. It’s important to ensure they are properly cleaned before cooking to avoid any bitterness or unpleasant textures.
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Cooking Methods: Chicken hearts can be grilled, pan-fried, sautéed, or even braised in soups or stews. Their rich, tender texture makes them ideal for slow cooking or quick searing. For grilling or pan-frying, marinate them in your favorite spices or herbs for added flavor.
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Flavor Pairings: Chicken hearts pair well with robust flavors like garlic, onion, rosemary, thyme, and smoked paprika. They can be served as a standalone dish or incorporated into salads, wraps, or rice-based dishes.
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Storage: Raw chicken hearts should be kept in the refrigerator and used within a day or two of purchase. If not using immediately, they can be frozen for up to 3 months. When cooking, ensure they reach an internal temperature of 165°F (74°C) to guarantee they are fully cooked.
Conclusion
Chicken hearts are a highly nutritious, protein-packed food option that can be incorporated into a variety of dishes. Rich in essential vitamins, minerals, and healthy fats, they offer numerous health benefits, particularly for those following high-protein, low-carb, or nutrient-dense diets. With proper preparation and cooking, chicken hearts can be a flavorful and heart-healthy addition to your culinary repertoire. Whether you’re a fan of offal or looking to try something new, chicken hearts can elevate your meals while providing your body with essential nutrients.
