Liver is an organ meat. It comes from the bodys largest internal organ, found in the bellies of all animals with backbones. Among hundreds of other functions, the liver filters blood and removes toxins. It also makes bile, a substance that helps digest fats and get rid of waste.
Like all types of liver, beef liver has health benefits but also some drawbacks. Photo Credit: iStock/Getty s
Livers from many different animals are eaten around the world. Your grocery store, butcher shop, or seafood store might have beef, calf, chicken, pork, lamb, goose, and cod livers. Liver has a strong flavor and unique texture that can be polarizing. Some people love it, while others hate it.
There are some significant health benefits to eating liver, but there are also some drawbacks you should consider before adding it to your diet.
Beef liver. This intensely flavored variety is one of the most widely eaten types of liver in the U. S. Its often used in the classic liver-and-onions dish. It comes from cows that are over a year old.
Calf liver. Also called veal liver, it comes from young cows (under 1 year old). Its similar to beef liver and can be cooked in similar ways. But it has a more tender texture.
Pork liver. This liver comes from pigs, and some people think it tastes more bitter than beef liver. Pork liver is an ingredient in liverwurst in Germany and livermush in the American South. Youll also find it in Chinese cuisine.
Lamb liver. This is the liver of a sheep that is less than 1 year old. It may be eaten fried along with other organ meats (especially in New Zealand and Australia) and is featured in some Indian and Lebanese dishes.
Chicken liver. Â Chopped liver, a traditional Jewish dish, is made from chicken liver. Youll find deep-fried chicken liver in the Southern U. S. Their flavor is considered milder than that of beef or pork liver.
Goose liver. This type of liver is best known as an ingredient in the French dish foie gras, which is made from the liver of geese or ducks that have been fattened. You can also prepare it more simply by frying or pan-searing it.
Cod liver. Â Its claim to fame is as the main ingredient in the dietary supplement cod liver oil. You can eat it, too. Cod livers are sold canned, and many Europeans eat them spread on bread or crackers. Â You can cook fresh ones, too. (Even Martha Stewart has a recipe. ).
All types of liver are richer in vitamins and minerals than muscle meats and many fruits and vegetables. They dont have fiber like produce does, though.
Liver contains plenty of protein, iron, and B vitamins. Its also one of the best animal-based sources of vitamin A. One serving of beef liver, for example, provides more than 100% of your daily vitamin A requirement. Getting enough vitamin A has been linked to a lower risk of conditions like cataracts and breast cancer.
Beef liver nutrition. A 3-ounce serving of beef liver (4 ounces or 110 grams uncooked) contains:
Calves liver (veal liver) nutrition. A 112-gram serving of calf liver (about 4 ounces uncooked) contains:
Chicken livers are a polarizing food. Some people love their rich, irony flavor, while others find them off-putting. But if you’re on the fence about chicken livers, their nutrition profile may sway you.
I’m a registered dietitian, and in this article, I’ll walk you through everything you need to know about the calories, fats, and nutrients in chicken livers. I’ll also make recommendations on how to healthfully incorporate them into your diet if you so choose.
Chicken Liver Nutrition Facts
That being said, let’s look at how many calories are in 3 ounces of chicken livers, which is about 2 to 3 livers.
- Calories: 121
- Fat: 4g
- Saturated fat: 1g
- Monounsaturated fat: 1g
- Polyunsaturated fat: 0.5g
- Cholesterol: 337mg
- Sodium: 87mg
- Potassium: 190mg
- Protein: 18g
- Iron: 5mg (28% DV)
- Vitamin A: 6,588 IU (132% DV)
- Vitamin B12: 16.6 mcg (694% DV)
You can see that chicken livers have a lot of good things for you in them, like iron, vitamin A, and vitamin B12. Let’s look at their fats and calories in more detail, though.
Are Chicken Livers High in Fat and Calories?
With 121 calories and 4 grams of fat in a 3 ounce serving, chicken livers are moderately higher in calories and fat compared to a skinless chicken breast. However, they’re much lower in fat and calories compared to many cuts of beef and pork.
It’s also helpful to know what kinds of fats are in chicken livers. Of their 4 grams of fat:
- 25% is saturated fat
- 25% is monounsaturated fat
- 50% is polyunsaturated fat
Monounsaturated and polyunsaturated fats are heart healthy fats that are encouraged as part of a balanced diet. The saturated fat content is quite low at just 1 gram per serving.
So in my opinion as a dietitian, the fat content and profile of chicken livers is quite reasonable. The fats are mostly the healthier unsaturated types, and a 3 ounce serving only provides 121 calories.
Health Benefits of Chicken Livers
Now let’s talk about some of the great health benefits of chicken livers that come from their high nutrient content:
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Iron: Chicken livers are one of the richest sources of iron, with 5mg per 3 ounce serving. Iron is essential for oxygen transport and energy production.
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Vitamin A: With over 600% DV of vitamin A per serving, chicken livers are an incredible source. Vitamin A keeps your eyes and immune system healthy.
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Vitamin B12: Chicken livers provide a whopping 694% DV of vitamin B12 per serving, supporting red blood cell formation and neurological function.
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Protein: With 18 grams of protein per 3 ounce serving, chicken livers can help keep you full and satisfied.
As you can see, the nutritional benefits of chicken livers are significant. Even though they’re moderately higher in fat and calories than chicken breast, they provide a bonanza of vitamins and minerals.
Are Chicken Livers Fattening: The Verdict
So back to the original question: are chicken livers fattening?
While they are moderately higher in calories and fat compared to some other cuts of chicken, the fats are primarily the healthy unsaturated kind. Plus chicken livers are loaded with beneficial nutrients.
When eaten in moderation as part of an overall healthy diet, chicken livers are not inherently fattening. A serving 2-3 times per week can fit into most calorie goals.
I recommend consuming chicken livers along with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. This provides a balanced, nutrient-rich approach.
Here are some other tips for preparing chicken livers while optimizing nutrition:
- Choose pasture-raised chicken livers when possible for a healthier fat profile
- Sauté or pan fry instead of deep frying
- Pair with antioxidant-rich vegetables like onions and mushrooms
- Enjoy in moderation: 1-2 servings per week is a good target
The Bottom Line
Chicken livers are not the low-calorie, lean protein source that chicken breasts are. But they provide substantial amounts of hard-to-get nutrients like vitamin A, vitamin B12, and iron.
The fats in chicken livers are mostly the healthier unsaturated kind. So when eaten a couple times per week as part of an overall healthy diet, chicken livers do not have to be fattening.
Focus on consuming chicken livers in moderation along with plenty of produce, whole grains, and lean proteins. With their concentrated nutrition, chicken livers can be a delicious and healthy addition to a balanced diet for most people.
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Benefits of Eating Liver
Research has found a number of potential health benefits to eating liver:
Rich source of nutrients. Liver is one of the healthiest foods you can eat because it has a lot of iron, riboflavin, vitamin B12, vitamin A, and copper. Eating a single serving of liver can help you meet your daily recommended amount of most of these vitamins and minerals, reducing your risk of nutrient deficiency.
Also, liver has a lot of protein, which is important for building and maintaining healthy tissues like bone, muscle, and skin. Protein-rich foods also make you feel full for longer, which can help you keep a healthy weight.
Lower risk of anemia. Iron is one of the most common mineral deficiencies in the U.S. Iron deficiency can lead to certain types of anemia, resulting in fatigue, muscle weakness, and a lack of focus. Liver is an excellent source of both iron and vitamin B12, which work in combination to keep your blood cells in good working condition. In fact, one of the earliest treatments for pernicious anemia was to regularly eat beef liver. Today, adding a few servings of iron to your weekly diet can help ease or prevent anemia.
Improved bone health. Liver contains some vitamin K, which is critical to bone health. Vitamin K helps your body process calcium and add it to your bones. As a result, it helps maintain the strength of your skeletal system. Getting enough vitamin K in your diet has been linked to a reduced risk of chronic conditions such as osteoporosis. Vitamin K is also important to maintaining the health of your circulatory system.
Your daily value for vitamin K is 120 micrograms. A 3-ounce serving of beef liver has about 3 micrograms of vitamin K, and the same size serving of chicken liver has 3 micrograms.
Improved energy, brain function, and mood. Vitamin B12 is critical for the healthy function of your nervous system. If you dont get enough, you may feel tired all the time and not have enough energy for daily activities. You may also have problems with memory and understanding and feel depressed, confused, or irritable. Liver, especially beef and lamb liver, is one of the best sources of vitamin B12 of any food. A 3-ounce serving of beef liver has 59 micrograms, while 4 ounces of chicken liver has 18.8. This more than satisfies your daily value of 2.4 micrograms.
Who Should Avoid Eating Liver?
While liver is an excellent source of many nutrients, eating it can lead to health problems for certain people. Talk to your doctor before you add liver to your diet if you:
- Are pregnant. Birth defects have been linked to taking in a lot of vitamin A while you are pregnant.
- Have gout. There are a lot of purines in liver. Purines can raise your uric acid levels and cause gout.
- Have Wilson disease. Because of this, your body can’t get rid of extra copper, and it can quickly reach dangerous levels.
- Have type 2 diabetes and high cholesterol. Fatty liver disease may be more likely to happen if you eat liver or other organ meats.
Is LIVER a SUPERFOOD?? (2024 Revision)
FAQ
Does chicken liver good for weight loss?
High in Protein: They are an excellent source of high-quality protein, which is crucial for muscle repair, immune function, and overall health. Low in Calories: Compared to other protein sources, chicken livers are relatively low in calories, making them a good option for those looking to manage their weight.
What are the disadvantages of eating chicken liver?
Consuming it in excess can lead to hypervitaminosis A, which can be harmful, especially for pregnant women. Cholesterol Levels: Chicken liver also has a lot of cholesterol, so people with health problems like high cholesterol or heart disease should limit how much they eat.
What is the healthiest way to eat chicken livers?
If you want to make a healthy but fancy meal with chicken livers, just saute them in a pan with very little olive oil, chopped garlic and onion, pepper and salt and finish off with some red wine or chicken broth to help cook them through. Slice the livers thinly and serve with mixed greens, sliced apples or red onions.
What happens if you eat too much chicken liver?
Vitamin A toxicity can happen if you eat a lot of liver. This happens when your liver can’t get rid of the extra vitamin A fast enough. Sep 28, 2023.
Is chicken liver good for You?
Chicken liver is an excellent source of many vitamins, minerals, and health boosters [*]. Here are just some of the health benefits: Let’s look at a few more those in more detail: Chicken liver is more than 25% protein per calorie, making it a great source of protein.
Are chicken livers bad for You?
Chicken livers, just like other parts of the chicken and meat, spoil rather quickly. Just follow your nose and recommended use by dates to avoid any food poisoning. I know this sounds a bit doom and gloom, but chicken livers are healthy. You would have to eat a lot of chicken livers to run into trouble.
Can chicken liver be included in a weight-loss diet?
Because it is low in calories and high in protein, chicken liver can be part of a weight-loss plan. Protein can promote satiety and help maintain muscle mass while you’re losing weight. Also, the minerals and vitamins in chicken liver may help your health and metabolism as you try to lose weight.
Is chicken liver a good source of protein?
Chicken liver is more than 25% protein per calorie, making it a great source of protein. Chicken breast sits closer to 30%, but when you add in all the other nutritional benefits of chicken liver, subbing chicken liver for breast every so often is a good choice — even if you are eating a high-protein diet to maintain or build muscle mass.
What is the nutrition profile of chicken liver (cooked) per 100 grams?
With data sourced from the USDA nutrient database, here is the full nutrition profile of chicken liver (cooked) per 100 grams (1). Chicken liver is rich in protein and has a protein-density of approximately 25%. Additionally, it contains a moderate amount of dietary fat and minimal levels of carbohydrate.
Is chicken liver better than chicken breast?
Chicken liver enjoys nowhere near the popularity of chicken breast, but it offers substantially more nutritional value. Note: For those who dislike the taste, pâté is an excellent way to consume “hidden” liver. See this guide to pâté for more information.