Chicken Livers — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 119 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 1 g | 0.36% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 17 g | 34% |
| Sodium | 87 mg | 3.78% |
| Total Fat | 5 g | 6.41% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
17 g
🧀 Good Protein Content
Key takeaways
Health benefits
- Extremely nutrient-dense, providing high levels of vitamins A, B12, and iron, which support vision, energy production, and red blood cell formation.
- High in protein, essential for muscle growth and repair.
- Contains essential minerals such as zinc, copper, and selenium, which support immune function and overall health.
- Supports detoxification processes in the body due to its high nutrient content.
Health risks
- High cholesterol content which can contribute to increased cholesterol levels and heart disease if consumed frequently.
- Risk of contamination with harmful bacteria such as Salmonella or Campylobacter, particularly if the livers are not properly cooked to a safe internal temperature.
- Potential for vitamin A toxicity if consumed in large quantities, as chicken livers are very high in vitamin A, which can be harmful in excessive doses.
- Risk of foodborne illness if chicken livers are not properly stored, handled, or cooked, leading to potential food poisoning.
How to choose chicken livers
Choose chicken livers that are bright red, a sign they are fresh. They should have a smooth, moist texture without any graininess. Ensure that the livers are properly packaged and chilled to maintain their quality and safety.
Avoid chicken livers that have a greenish hue or a sour smell, as these are indicators that the livers are no longer fresh. Quality chicken livers should not be overly soft or mushy.
How to store chicken livers
Refrigerate chicken livers promptly and use within two days for best quality. Store them in an airtight container to maintain freshness. Freezing is an option for up to three months.
Excess moisture can lead to spoilage, so keeping livers dry is crucial. Ensure they are well-sealed in a container. Avoid thawing and refreezing to maintain texture. Clean handling practices are essential to prevent contamination and ensure safety.
✅ Extra Tip
How long do they last?
Chicken livers can last for 1-2 days in the refrigerator. For longer storage, chicken livers can be frozen for up to 4 months. Proper packaging, such as vacuum-sealing, helps maintain their quality over longer storage periods.
What to do with leftovers?
Leftover chicken livers can be used in a variety of dishes that highlight their rich, savory flavor. Sauté them with onions and garlic for a classic liver and onions dish, or blend them into a pâté with butter and herbs to spread on toast or crackers.
Use chicken livers in stuffing for meats or as an ingredient in meatloaf or terrines. If you have a lot of chicken livers, consider making a chicken liver mousse or adding them to a gravy or sauce for extra depth. Chicken livers can also be chopped and added to a stew or soup for extra nutrition, or used in a fried rice dish with vegetables and soy sauce. For a unique twist, try marinating and grilling the livers for a smoky, savory dish, or tossing them with pasta in a rich, creamy sauce.
👨⚕️️ Medical disclaimer
How chicken livers support specific health conditions
Chicken livers are nutrient-dense, rich in iron and vitamin B12, supporting blood health by preventing anemia. They also contain high levels of vitamin A, promoting eye health and immune function. Chicken livers provide a good source of protein, aiding in muscle health and tissue repair. Their high nutrient content makes them beneficial for overall well-being, but they should be consumed in moderation due to their high cholesterol content.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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