Chicken Liver Protein Per 100g

When it comes to nutrient-dense foods, chicken liver is often an underrated choice. While many people may shy away from organ meats, chicken liver offers a wealth of nutritional benefits, making it a superfood in its own right.

One of the key nutrients that chicken liver is celebrated for is its high protein content.

In this blog post, we will explore the protein content of chicken liver per 100 grams, discuss its health benefits, and provide insights on how to incorporate this powerhouse food into your diet.

Chicken Liver Protein Content Per 100g

100 grams of chicken liver provides about 17-19 grams of protein, making it an excellent high-protein food choice.

This is comparable to many other high-protein foods, such as lean meats and dairy products, but with the added advantage of being lower in fat and calories.

Here’s a breakdown of the nutritional content of 100 grams of chicken liver:

• Calories: 165 kcal
• Protein: 17-19 grams
• Fat: 4-6 grams
• Carbohydrates: 1-2 grams
• Iron: 9 mg (50% of the daily recommended intake)
• Vitamin A: 9,000 IU (over 150% of the daily recommended intake)
• Vitamin B12: 12 µg (200% of the daily recommended intake)
• Folate: 560 µg (140% of the daily recommended intake)

Additional Health Benefits of Chicken Liver

Beyond its impressive protein content, chicken liver offers a range of other health benefits:

• Rich in Iron: Chicken liver is one of the best sources of heme iron, which is easily absorbed by the body. This makes it an excellent food for preventing and treating iron-deficiency anemia.

• High in Vitamin A: The vitamin A content in chicken liver is off the charts. Vitamin A is crucial for maintaining healthy vision, supporting the immune system, and ensuring proper functioning of organs like the heart and kidneys.

• Loaded with B Vitamins: Chicken liver is a fantastic source of B vitamins, particularly vitamin B12 and folate. These vitamins are essential for energy production, brain health, and the formation of red blood cells.

• Supports Healthy Skin and Hair: The high vitamin A content in chicken liver contributes to healthy skin and hair by promoting cell regeneration and repair.

• Low in Calories: Despite being nutrient-dense, chicken liver is relatively low in calories, making it an excellent choice for those who are watching their calorie intake while still wanting to consume nutrient-rich foods.

How to Incorporate Chicken Liver into Your Diet

If you're not accustomed to eating organ meats, the idea of incorporating chicken liver into your diet might seem daunting. However, with the right preparation, chicken liver can be both delicious and nutritious.

Here are a few ways to include it in your meals:

• Chicken Liver Pâté: This classic dish is a popular way to enjoy chicken liver. Blended with butter, onions, garlic, and herbs, chicken liver pâté is smooth, rich, and perfect as a spread on bread or crackers.

• Sautéed Chicken Liver: Simply sautéing chicken liver with onions, garlic, and a splash of balsamic vinegar can create a flavorful and nutrient-packed dish. Pair it with a side of vegetables or whole grains for a balanced meal.

• In Stir-Fries: Chicken liver can be added to stir-fries along with vegetables and your favorite sauce. This method is quick, easy, and allows the liver to absorb the flavors of the other ingredients.

• As a Salad Topper: Grilled or sautéed chicken liver can be sliced and added to salads for a protein-rich topping. Combine it with leafy greens, tomatoes, and a tangy dressing for a nutritious lunch or dinner.

• In Stews or Soups: Chicken liver can be simmered in soups or stews, adding depth of flavor and a protein boost to your meals.

Conclusion

Chicken liver is a nutritional powerhouse that deserves a place in your diet, especially if you’re looking to increase your protein intake.

With approximately 17-19 grams of protein per 100 grams, along with an array of essential vitamins and minerals, chicken liver is not only a high-protein food but also a rich source of several other nutrients.

Whether you’re an athlete needing extra protein or simply someone looking to improve their overall nutrition, incorporating chicken liver into your diet can provide significant health benefits.