Chicken Liver (Pan-Fried) – Nutritional Information & Ingredients
Chicken liver, when pan-fried, offers a rich, flavorful addition to any meal. It is a highly nutritious ingredient, particularly known for its excellent source of protein, essential vitamins, and minerals. Pan-fried chicken liver is versatile, perfect for appetizers, spreads, or as a main dish when paired with vegetables or grains.
Here is a breakdown of the nutritional components for a serving of pan-fried chicken liver:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 172 kcal |
| Protein | 25.78 g |
| Fat | 6.43 g |
| Saturated Fats | 2.03 g |
| Carbohydrates | 1.11 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 10 mg |
| Iron | 12.88 mg |
| Magnesium | 27 mg |
| Phosphorus | 442 mg |
| Potassium | 315 mg |
| Sodium | 92 mg |
| Zinc | 4.01 mg |
| Copper | 0.535 mcg |
| Manganese | 0.375 mg |
| Selenium | 88.2 mcg |
| Vitamin C | 2.7 mg |
| Thiamine (B1) | 0.292 mg |
| Riboflavin (B2) | 2.313 mg |
| Niacin (B3) | 13.925 mg |
| Vitamin B6 | 0.84 mg |
| Folate | 560 mcg |
| Vitamin B12 | 21.13 mcg |
| Vitamin A | 4296 mcg |
| Vitamin E | 0.77 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Chicken liver is generally considered safe for most individuals, but as with any meat, it may cause allergies in sensitive individuals. Those who are allergic to poultry should avoid consuming chicken liver.
Dietary Preferences:
Chicken liver, especially when pan-fried, is a high-protein, low-carbohydrate food, making it an excellent choice for those on high-protein or low-carb diets. It’s also a good source of essential vitamins like Vitamin A, Vitamin B12, and Folate, making it ideal for those looking to increase their intake of these nutrients. However, its moderate fat content means it should be consumed in moderation, especially for individuals managing their fat intake.
Health Benefits:
- Rich in Iron: Pan-fried chicken liver is an excellent source of heme iron, which is more easily absorbed by the body than plant-based iron. This makes it a great choice for individuals with iron deficiency or anemia.
- High in Protein: A 100g serving of chicken liver provides a significant amount of high-quality protein, supporting muscle repair, immune function, and overall body maintenance.
- Vitamin A: Chicken liver is exceptionally rich in Vitamin A, which is crucial for maintaining healthy vision, immune function, and skin health.
- B Vitamins: With its high levels of B vitamins, particularly B12 and Folate, chicken liver helps promote energy production, brain function, and the formation of red blood cells.
Cooking Tips:
When pan-frying chicken liver, it’s essential to cook it thoroughly but not overdo it to avoid dryness. Searing it in a hot pan with a little oil or butter ensures a crisp exterior while keeping the interior tender and juicy. Season with herbs, garlic, and spices to complement its rich flavor. Pan-fried chicken liver can be served on toast, used in pâté recipes, or enjoyed alongside a fresh salad.
Conclusion:
Chicken liver, pan-fried to perfection, is a nutrient-dense ingredient that offers a wide range of health benefits. Its high protein content, rich supply of essential vitamins, and minerals make it a superb addition to a balanced diet. Whether you’re looking to enhance your iron intake, boost your Vitamin A levels, or enjoy a flavorful dish, chicken liver can be a tasty and nutritious choice. However, as with any organ meat, it should be consumed in moderation to maintain a balanced diet.
