Ever found yourself standing in the meat aisle eyeing those chicken livers and wondering if they’ll wreck your diet? I’ve been there too! As a food blogger who’s always on the hunt for nutritious options that won’t expand my waistline. I’ve done a deep dive into the world of chicken livers to answer the burning question are chicken livers fattening?
The short answer might surprise you – chicken livers are actually quite slimming compared to many other protein sources! But there’s so much more to the story, and I’m excited to share everything I’ve learned about this overlooked superfood.
The Nutrition Profile of Chicken Livers: Numbers Don’t Lie
Let’s start with the cold, hard facts. When we look at the nutritional breakdown of chicken livers, we’re looking at a pretty impressive profile:
For a 3-ounce serving of chicken livers (about 2-3 livers)
| Nutrient | Amount |
|---|---|
| Calories | 121 |
| Protein | 18g |
| Fat | 4g |
| Saturated fat | 1g |
| Monounsaturated fat | 1g |
| Polyunsaturated fat | 0.5g |
| Carbohydrate | 0.9g |
| Cholesterol | 337mg |
Looking at these numbers you can see that chicken livers are surprisingly low in calories and fat! With just 121 calories and 4 grams of fat per 3-ounce serving they’re actually lower in both categories than many cuts of meat you might regularly eat.
To put this in perspective, 100 grams of chicken livers contains about 167 calories, compared to:
- Beef ribeye: 291 calories
- Ground beef (80% lean): 254 calories
- Chicken thigh (skinless): 217 calories
- Pork loin chop: 197 calories
- Chicken breast: 165 calories
As you can see, chicken livers are comparable to chicken breast in terms of calories, but as we’ll discover, they pack WAY more nutritional punch!
The Fat Content: Not What You’d Expect
When most people hear “liver,” they think “fatty,” but that’s a big misconception. The 4 grams of fat in a serving of chicken livers breaks down as:
- 25% saturated fat (1g)
- 25% monounsaturated fat (1g)
- 50% polyunsaturated fat (2g)
The majority of fat in chicken livers is actually the heart-healthy unsaturated kind that our bodies need! And with only 1 gram of saturated fat per serving, they’re a better choice than many other meats.
Protein Power: Why Chicken Livers Win for Weight Management
Here’s where chicken livers really shine – they’re protein powerhouses! With approximately 24.5 grams of protein per 100 grams, chicken livers have a protein-density of about 25%.
This high protein content is fantastic for weight management because:
- Protein keeps you feeling fuller longer
- It requires more energy to digest (thermic effect)
- It helps maintain muscle mass while losing fat
- It stabilizes blood sugar levels
And unlike plant proteins, the protein in chicken livers is “complete,” containing all nine essential amino acids our bodies need but can’t produce.
The Micronutrient Miracle: Why Chicken Livers Blow Other Foods Away
If chicken livers were just low in calories and high in protein, they’d already be a solid choice. But what makes them truly exceptional is their vitamin and mineral content. Brace yourself, because these numbers are kinda insane:
Vitamins in chicken livers (% of RDA per 100g):
- Vitamin B12: 281%
- Vitamin A: 267%
- Folate: 144%
- Vitamin B2: 117%
- Vitamin B5: 67%
- Vitamin B3: 55%
- Vitamin C: 47%
- Vitamin B6: 38%
- Vitamin B1: 19%
Minerals in chicken livers (% of RDA per 100g):
- Selenium: 118%
- Iron: 65%
- Phosphorus: 41%
- Zinc: 27%
- Copper: 25%
- Manganese: 18%
I mean, just look at those numbers! Where else can you get 267% of your daily vitamin A and 281% of your vitamin B12 in just 100 grams of food?
Health Benefits Beyond Weight Management
Chicken livers aren’t just non-fattening – they actively support health in numerous ways:
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Heart health support – The selenium in chicken livers helps prevent and manage cardiovascular issues, including heart disease and high cholesterol.
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Immune system booster – The high vitamin A content supports immune function.
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Blood health and anemia prevention – With 65% of your daily iron needs per 100g, chicken livers are a powerhouse for preventing anemia and supporting oxygen transport.
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Brain function – The B vitamins, especially B12, support neurological function and may help prevent depression and dementia.
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Fertility friend – The high folate content makes chicken livers an excellent food for those trying to conceive (though pregnant women should limit consumption due to high vitamin A).
The Vitamin A Consideration: Can You Have Too Much of a Good Thing?
I should mention one important caveat: chicken livers are extremely high in vitamin A, providing 267% of your daily needs in just 100 grams. Since vitamin A is fat-soluble, it can accumulate in your body.
While this isn’t a problem when eaten in moderation, consuming chicken livers daily could potentially lead to vitamin A toxicity (hypervitaminosis A). For this reason, most nutrition experts recommend enjoying chicken livers 1-2 times per week rather than daily.
How to Prepare Chicken Livers Without Adding Extra Calories
Ok, so chicken livers themselves aren’t fattening – but how you prepare them definitely matters! Here are some tips for keeping them lean:
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Sauté instead of fry – Use a small amount of olive oil instead of deep-frying.
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Try this healthy recipe: Sauté chicken livers in a pan with minimal olive oil, chopped garlic, onions, salt, and pepper. Finish with a splash of red wine or chicken broth, and serve with mixed greens.
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Marinate before cooking – Soaking in something acidic like lemon juice or red wine vinegar for a few hours not only tenderizes the meat but can help reduce the metallic taste some people notice.
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Hide them in other dishes – If you’re not a fan of the taste, try dicing them up and mixing them into ground beef dishes like bolognese sauce, tacos, or meatloaf.
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Make a healthy pâté – Blend cooked chicken livers with caramelized onions, garlic, herbs, and a touch of butter for a delicious spread that’s still relatively low in calories.
Who Should Be Careful With Chicken Livers?
While chicken livers can be a healthy addition to most diets, certain groups should exercise caution:
- Pregnant women should limit intake due to high vitamin A content
- People with gout (chicken livers are high in purines)
- Those with Wilson’s disease (due to copper content)
- Individuals with type 2 diabetes and high cholesterol (may increase risk of fatty liver disease)
The Bottom Line: Are Chicken Livers Fattening?
After looking at all the evidence, I can confidently say that chicken livers are NOT fattening when consumed as part of a balanced diet. In fact, with their impressive protein-to-calorie ratio and extraordinary nutrient density, they can be a valuable addition to a weight management plan.
Just remember:
- Enjoy them 1-2 times per week rather than daily
- Prepare them using healthy cooking methods
- Consider a “nose-to-tail” approach to eating that incorporates various parts of the animal
My Personal Experience with Chicken Livers
I’ll be honest – I wasn’t always a fan of organ meats. The first time I tried chicken livers, I was… let’s just say less than impressed. But after learning about their incredible nutritional profile, I decided to give them another chance.
The game-changer for me was learning proper preparation techniques. Soaking them in milk before cooking and not overcooking them made a HUGE difference in taste. Now I include them in my diet about once a week, usually hiding them in pasta sauce or making a quick pâté to spread on whole grain crackers.
And the results? I’ve noticed better energy levels (probably due to the iron and B vitamins), and they’re so filling that they’ve become one of my go-to foods when I’m trying to manage my weight without feeling hungry all the time.
Final Thoughts
In a world obsessed with superfoods that often come with super price tags, chicken livers remain an affordable, accessible nutritional powerhouse that won’t derail your weight management efforts. They’re one of nature’s original superfoods, packed with protein, vitamins, and minerals while being relatively low in calories and fat.
So next time you’re at the grocery store, consider picking up some chicken livers. Your body (and your wallet) will thank you!
Have you tried chicken livers before? What’s your favorite way to prepare them? I’d love to hear your experiences in the comments below!
Dangers of Eating Liver
The same vitamins and minerals that make liver so nutritionally potent can create complications for people with certain medical conditions. Thats why you should check with your doctor before you start eating a lot more of it.
Here are some possible drawbacks of eating large amounts of liver:
High cholesterol. Liver is high in dietary cholesterol. While many people can eat high-cholesterol foods without a problem, people trying to lower their cholesterol or who take cholesterol medications should watch their intake. Getting too much cholesterol can increase your risk of heart disease.
Vitamin A toxicity. Its possible, and dangerous, to get too much vitamin A. Eating large amounts of liver can lead to symptoms of vitamin A toxicity, which happens when your own liver cant process the excess vitamin A quickly enough. Most doctors recommend that people without vitamin deficiencies eat just one serving of liver per week.
Symptoms of vitamin A toxicity include nausea and vomiting, headache, irritability, and sleepiness. Taking in high levels of vitamin A over time can also weaken your bones and make it more likely that youll have a fracture.
Copper toxicity. Beef liver contains more copper than any other food. A 3-ounce serving has 12.2 milligrams, or more than 1,300% of your recommended daily intake. Your body normally gets rid of excess copper you take in efficiently, so its rare to have dangerous levels of this mineral in your body. But it can happen if:
- You take in high amounts of it through food over time.
- The pipes that supply your water leech copper into your drinking water.
- You have a condition known as Wilson disease, in which your liver stores copper instead of releasing it.
Symptoms of copper toxicity include nausea, belly pain, vomiting, and diarrhea. Severe cases can cause liver damage and death.
Because liver is so high in both vitamin A and copper, most doctors recommend that people without vitamin deficiencies eat just one serving per week.
Antibiotics and antibiotic resistance. Different antibiotics are given to livestock animals to both treat and prevent bacterial infections. Although there are regulations that govern their use, some of these antibiotics can be taken in by humans when they eat the meat or eggs from these animals. Because the liver is the organ that filters and removes substances from the blood, the buildup of these drugs is likely to be higher in this type of meat.
Antibiotics present in food may cause:
- Allergic reactions, including anaphylaxis
- Heart problems
- Sensitivity to light
- Developmental issues in unborn babies
Medication interactions. Some medications are known to interact with vitamin A. Because liver is rich in vitamin A, anyone on medications such as orlistat or certain psoriasis medications should talk to their doctor before adding liver to their diet.
How to Prepare Liver
An easy way to mask the taste of liver is to cover it with milk in a bowl and let it soak for 30 minutes to an hour before cooking. The milk proteins will draw out the bitterness for a milder flavor.
The classic way to serve liver is to pan-fry it with onions. Adding beef or chicken stock and letting it simmer add flavor to the dish, which will mask some of that meats flavor if needed. And some bacon slices on top punch up the flavor profile even more.
Another way to add liver to your menu is to grind or puree it in a good processor. From here, you can make a spread to serve with crackers or bread or add it to ground beef for burgers or meatballs.
You can find liver supplements in capsule form in stores that carry vitamins and nutritional products. Theyre usually made from beef liver, but chicken liver supplements are available as well. If you want the benefits of eating liver without the need to prepare the meat or the taste, the benefits of liver supplements may be the solution for you.
All varieties of liver are loaded with protein, minerals, and vitamins combined with relatively low amounts of calories. But this type of meat does have high levels of cholesterol and fat. Some of these nutrients can cause health problems at very high levels, especially if youre pregnant or have certain health conditions. Check with your doctor before adding it to your diet and eat it in moderation.
What is the healthiest liver to eat?
Different types of liver vary in the amounts of specific nutrients each one offers. But beef liver benefits your diet with the highest levels of most vitamins and minerals overall.
ARE CHICKEN LIVERS HEALTHY TO EAT?
FAQ
Is chicken liver healthy?
Chicken liver is one of the most nutrient-rich foods on the planet. Although organ meats are not as popular as they once were, chicken liver is full of essential nutrients. This article will provide a research-backed guide to the nutrition profile, health benefits, and concerns.
Is chicken liver a low-fat food?
Chicken liver is a relatively low-fat food, but it does contain some saturated and unsaturated fats. While consuming too much saturated fat can increase your risk of heart disease, a moderate amount of both of these types of fats is needed for a variety of functions within the body.
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 bad for You?
Lastly, like all organ meats, chicken liver may contain toxins accumulated from the chicken’s diet and environment. These pose the risk of contamination. To avoid this, always source chicken liver from organically raised, free-range chickens (consider purchasing from the farmers market as opposed to grocery stores).
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.
Is chicken liver a good source of vitamin A?
Positively, chicken liver contains retinol, which is the “ready to use” form of vitamin A. Furthermore, chicken livers provide an exceptional amount of this vitamin, offering 267% of the RDA per 100 grams. Vitamin A is especially important for our vision and keeping our eyes healthy, and it also plays a role in immune health (21, 22).
What are the disadvantages of eating chicken liver?
Disadvantages of eating chicken liver include high levels of cholesterol and Vitamin A, which can lead to health problems like heart disease and vitamin A toxicity. Additionally, undercooked chicken liver poses a risk of food poisoning from bacteria like Campylobacter, and its high purine content can exacerbate conditions like gout. Pregnant individuals should be particularly cautious due to potential risks to the unborn child from excessive preformed vitamin A.
Is it okay to eat chicken liver every day?
Does chicken liver have a lot of calories?
No, chicken liver is not considered high in calories; it is a low-calorie, high-protein “superfood” that also provides significant amounts of vitamins and minerals. A 100-gram serving of cooked chicken liver contains around 170 calories, making it a nutrient-dense and affordable option for weight management and healthy diets.
What benefits does eating chicken livers have?
High in protein, low in fat – paleo diet followers tend to love foods like chicken liver, because they are high in protein and low in fat – making them a …