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Chicken Liver Nutrition Information

Leena Palande
Chicken liver is an excellent source of vitamin B12, a vitamin for which food sources are rather limited. Scroll down to know the nutrients in chicken liver and the health benefits offered by them....
Chicken liver is available in separate packets in all supermarkets. Some people love eating the liver while some hate its taste and texture. Although chicken breast and thighs are the most sought after pieces of chicken, chicken liver is one of the most nutritious one.

Chicken Liver Nutritional Information

Chicken breast, legs, thigh, liver, heart, feet, wings, buttocks, testicles and gizzard are the parts which are commonly consumed as food. The liver is loaded with essential nutrients. I hope, after knowing about the nutrition facts and health benefits of chicken liver, those who don't like liver would also include it in their diet.
And those who like it would enjoy it from the bottom of the heart. Chicken liver works great for nutritional deficiencies. You can add chicken liver to salads and various dishes or can enjoy it separately.

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Protein obtained from chicken liver is a good quality protein as it is a good source of a number of essential and non essential amino acids which play an important role in the growth and repair of cells.
Nutrients in raw chicken liver and fried chicken liver may vary slightly. Here follows information on cooked or pan fried chicken liver nutrition. According to the USDA National Nutrient Database, 100g pan fried, cooked chicken liver contains:
  • Calories: 172
  • Protein: 25.78 g
  • Total Fat: 6.43 g
  • Saturated fat: 2.033 g
  • Carbohydrates: 1.11 g
  • Fiber: Nil
  • 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 mg
  • Selenium: 88.2 mcg
  • Manganese: 0.375 mg
  • Water: 65.22 g
  • Thiamin: 0.292 mg
  • Riboflavin: 2.313 mg
  • Niacin: 13.925 mg
  • Pantothenic acid: 8.315 mg
  • Folate: 560 mcg
  • Choline: 326.8 mg
  • Betaine: 21.0 mg
  • Vitamin B6: 0.840 mg
  • Vitamin B-12: 21.13 mcg
  • Cholesterol: 564 mg
  • Retinol: 4293 mcg
  • Beta carotene: 31.0 mcg
  • Vitamin A: 14378 IU
  • Sugar: Nil
  • Vitamin E: 0.77 mg

Chicken Liver Nutritional Benefits

Chicken liver is a good source of protein, various vitamins and minerals. Protein from the liver strengthens your muscles and offers you strong nails, shiny hair and supple skin. The liver provides you sufficient amount of fat. It contains a small amount of saturated fat.
Calcium helps strengthen your bones and teeth. Phosphorus also promotes healthy teeth, gums and bones. Chicken liver is a good source of iron, an important mineral which improves blood constitution and supply of oxygen to bodily organs. This helps improve immunity. Intake of selenium helps improve thyroid function.
Other minerals also help strengthen the immune system and help improve blood circulation. This results in stable blood pressure levels and improved overall health. Minerals like selenium, copper, manganese and zinc carry antioxidant properties which help reduce your chances of catching infections or developing diseases.
The most important factor regarding nutritional data of chicken liver is that it is an excellent source of various B vitamins. Vegetarians and vegans are likely to suffer from deficiency of vitamin B12 because only animal food contains good amount of this vitamin. Chicken liver is a very good source of vitamin B12 and folate.
Folate promotes fertility in women and helps avoid structural defects in the fetus. B12 and other B vitamins enhance the function of the nervous system, boost your energy levels and improve your physical and mental health.
They help prevent memory problems, depression and insomnia. They also promote cycling of proteins; and metabolism of carbohydrates and fat. B12 also prevents anemia and blood clotting problems.
Testosterone is an important hormone which is crucial for a man's overall health. Body builders require more testosterone. Chicken liver, being a good source of essential cholesterol (HDL) enhances the production of testosterone in men. Pantothenic acid, along with other vitamins and minerals boosts the endurance and helps you fight against stress.
Niacin helps avoid pellagra while riboflavin promotes strong tissues. Niacin and selenium also help prevent cancer. Vitamin B6 helps maintain cardiovascular health. You must have noticed that chicken liver is an excellent source of vitamin A. Various forms of vitamin A like retinol, alpha and beta-carotene and lycopene ensure strong vision.
Excessive consumption of chicken liver can prove to be harmful for some as it also provides bad cholesterol. Those who are overweight should not consume chicken liver regularly. Others also need to consume chicken liver in moderation. One should include all types of foods in diet so that correct proportions of all essential nutrients like carbohydrates, fats, protein, vitamins and minerals are supplied regularly to the body.