Quick Answer
Chicken liver isn’t inherently “bad” for you—it’s actually one of the most nutrient-dense foods on the planet. But like many nutritional powerhouses the answer isn’t black and white. Chicken liver provides exceptional amounts of vitamin A B vitamins (especially B12), iron, and high-quality protein. However, it also contains significant amounts of cholesterol and can accumulate toxins like heavy metals. Most experts give it a “C+” rating, meaning it offers both benefits and drawbacks, making moderation the key to including it in your diet.
The Nutritional Powerhouse You’re Afraid Of
I’ve been researching nutrition for years, and chicken liver is one of those foods that sparks heated debates at dinner tables Some people swear by its health benefits while others turn their nose up at the mere mention of it. But what’s the actual deal with this organ meat?
Chicken liver is seriously packed with nutrients. Just a small 3-ounce serving delivers:
- Protein: About 24 grams of complete protein (contains all essential amino acids)
- Vitamin A: Around 800% of your daily requirement (yep, that’s not a typo!)
- Vitamin B12: Over 1000% of your daily requirement
- Iron: Approximately 50% of your daily needs
- Folate: About 65% of your daily requirement
- Selenium: Around 100% of your daily needs
This nutritional profile makes chicken liver a powerhouse for boosting energy, supporting immune function, and promoting healthy skin and vision But (and this is a big BUT), there are some legitimate concerns to consider
The Dark Side of Chicken Liver
Before you start adding chicken liver to your weekly meal rotation, you should know about some potential downsides:
1. High Cholesterol Content
One serving of chicken liver contains approximately 479 mg of cholesterol—that’s around 70% of the daily recommended limit. For most healthy people, dietary cholesterol doesn’t significantly impact blood cholesterol levels. But if you already have heart disease or high cholesterol, this is something to discuss with your doctor.
2. Risk of Vitamin A Toxicity
While vitamin A is essential, too much can be harmful. Vitamin A toxicity (hypervitaminosis A) can cause symptoms like:
- Nausea and vomiting
- Headaches
- Dizziness
- Blurred vision
- Muscle weakness
- Dry, itchy skin
- Joint and bone pain
This is why most nutrition experts recommend limiting chicken liver consumption to once a week for most adults.
3. Potential Toxin Accumulation
The liver’s job is to filter toxins from the body. While it metabolizes and breaks down these toxins, chicken livers can potentially accumulate:
- Heavy metals (arsenic, lead, cadmium)
- Antibiotic residues
- Hormones
Buying organic, free-range chicken livers can help reduce (but not eliminate) this risk.
4. High Purines
Chicken liver contains purines that break down into uric acid in the body. People with gout or high uric acid levels might need to limit their consumption.
Who Should Avoid Chicken Liver?
Some people should be especially cautious about eating chicken liver:
- Pregnant women: Due to the high vitamin A content, which may harm the developing fetus
- People with gout: Because of the high purine content
- Those with hemochromatosis: The high iron content can worsen this condition
- People with existing high cholesterol: Should consume it in limited amounts, if at all
How to Safely Include Chicken Liver in Your Diet
If you wanna enjoy the benefits of chicken liver while minimizing risks, here’s what I recommend:
Frequency and Portion Size
For most healthy adults, eating chicken liver once a week in a 3-ounce portion (about the size of a deck of cards) strikes a good balance.
Source Matters
Always try to buy organic, free-range chicken livers when possible. These are less likely to contain high levels of antibiotics, hormones, and environmental toxins.
Cooking Methods
Proper cooking is essential for both safety and taste:
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Soak before cooking: Soaking chicken livers in milk for 30 minutes to an hour before cooking can help reduce the strong flavor and draw out impurities.
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Cook thoroughly: Chicken livers should reach an internal temperature of 165°F to kill any harmful bacteria.
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Healthier preparation methods: Instead of frying, try sautéing in olive oil with onions and garlic, or baking.
Smart Pairings
Pair chicken liver with:
- High-fiber foods to help with cholesterol management
- Vitamin C-rich foods to enhance iron absorption
- Leafy greens and other vegetables to create a more balanced meal
Clever Ways to Include Liver (Even If You Hate the Taste)
Let’s be real—many people don’t love the taste of liver. If you’re in that camp but still want the nutritional benefits, try these sneaky approaches:
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Liver pâté: Blend cooked chicken livers with herbs, spices, and a bit of butter for a spreadable option.
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The “hidden liver” trick: Grind cooked chicken livers and mix a small amount into ground meat for burgers, meatballs, or meatloaf.
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Chicken liver bolognese: Add finely chopped or blended chicken livers to your pasta sauce.
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Spice it up: Strong flavors like garlic, onions, and herbs can help mask the distinctive liver taste.
Benefits That Might Make You Reconsider Liver
Despite the concerns, there are some impressive benefits to including chicken liver in your diet:
1. Energy Booster
The combination of B12, iron, and other B vitamins makes chicken liver excellent for combating fatigue and boosting energy levels naturally. This is why many people with anemia are encouraged to include liver in their diet.
2. Brain Health Support
Chicken liver contains choline and vitamin B12, both crucial for maintaining brain health and preventing cognitive decline.
3. Better Vision and Skin
The vitamin A in chicken liver supports eye health and promotes skin regeneration.
4. Immune System Support
Several nutrients in chicken liver, including vitamin A, zinc, and iron, play important roles in maintaining a healthy immune system.
My Personal Experience with Chicken Liver
I wasn’t always a fan of chicken liver. Growing up, the smell of liver cooking would send me running from the kitchen. But when I was diagnosed with low iron levels a few years back, my doctor suggested I try incorporating liver occasionally.
I started with small amounts mixed into dishes where I couldn’t taste it much. Eventually, I discovered that when properly prepared—soaked in milk, cooked with plenty of onions and a splash of balsamic vinegar—chicken liver could actually be quite tasty.
Now, I eat it about twice a month, and I’ve noticed improvements in my energy levels. But I’m careful not to overdo it, especially since I take a multivitamin that also contains vitamin A.
Final Verdict: Moderation is Key
So, are chicken livers bad for you? The answer is: it depends on your individual health situation and how much you consume.
For most healthy individuals:
- Eating chicken liver once a week provides valuable nutrients without significant risks
- The nutritional benefits outweigh the concerns when consumed in moderation
- Quality matters—opt for organic sources whenever possible
Think of chicken liver like a powerful supplement—beneficial in the right dose, potentially problematic in excess. If you’re unsure whether chicken liver is appropriate for your specific health situation, consult with a healthcare provider or registered dietitian.
Quick Chicken Liver Recipe for Beginners
If you’re willing to give chicken liver a try, here’s a simple recipe that minimizes the strong flavor:
Chicken Livers with Caramelized Onions
Ingredients:
- 1 pound fresh chicken livers, cleaned and trimmed
- 1 cup milk (for soaking)
- 2 large onions, thinly sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Fresh herbs (thyme or parsley work well)
Instructions:
- Soak the chicken livers in milk for 1 hour in the refrigerator.
- Drain and pat dry with paper towels.
- Heat olive oil and butter in a large skillet over medium heat.
- Add onions and cook slowly until caramelized, about 15-20 minutes.
- Add garlic and cook for another minute.
- Push onions to the side of the pan, increase heat to medium-high, and add chicken livers.
- Cook livers for 2-3 minutes per side until browned outside but still slightly pink inside.
- Add balsamic vinegar, salt, pepper, and herbs.
- Combine with the onions and serve hot.
Bottom Line
Chicken liver offers an impressive array of nutrients that can support overall health, but its high vitamin A and cholesterol content means it’s best enjoyed in moderation. By making informed choices about how often you eat it and how you prepare it, you can reap the benefits while minimizing potential risks.
Remember, nutrition isn’t about labeling foods as “good” or “bad”—it’s about understanding how different foods fit into your overall dietary pattern and individual health needs. Chicken liver can be a valuable addition to many diets when consumed thoughtfully and prepared properly.
What are the health benefits of chicken liver?
What are the Health Benefits of Chicken Liver?
While you may not be as familiar with organ meats such as chicken liver as you are with more well known cuts such as chicken breasts or thighs, organ meats are actually one of the healthiest foods you can consume. Many people, especially those who follow a paleo or whole-foods centered diet, are rediscovering the nose-to-tail food movement, which was generally just called “eating” by our ancestors, and is still standard practice for many other societies around the world today. Nose to tail eating involves consuming not only the “muscle meats” that are part of our standard American diet, but using the whole animal and not letting any part of it go to waste. Many cultures follow a nose to tail philosophy, and not only does it reduce waste but also allows you to enjoy some of the healthiest parts of the animal! If you’ve ever made bone broth from the bones of a whole chicken, you have experience with nose to tail. Another good example of following this concept is the consumption of organ meats. Incorporating a nose to tail philosophy into your diet not only honors the animals that sustain us and reduces waste, but packs a nutritional punch that is pretty unparalleled.
Why You Should Add Chicken Liver to Your Diet
The nutritional profile of chicken liver is pretty staggering. Chicken liver is lower in both calories and fat than chicken breast, for example, but its vitamin content is off the charts. Chicken liver contains about 81% of the daily recommended value of vitamin A per ounce, compared to less than 1% for chicken breast (note however, that this study likely tested the vitamin content of conventionally raised chicken breast – pasture raised chicken is much higher in vitamins and minerals due to the varied diet chickens receive on pasture.) The same goes for several B vitamins, and trace minerals such as selenium. As organ meats gain a larger following, they’re becoming known as a “superfood” and while this term gets thrown around a lot to sell supplements and processed nutritional powders, in the case of organ meats, they really fit the definition of a superfood.
In fact, chicken liver is so nutrient rich that it is best consumed as a supplement to a healthy diet – you don’t need to eat it every day to obtain its benefits unless you have certain health issues such as anemia that would benefit from the excess nutrients. Liver contains between 10 and 100 times the nutrients of “muscle meats” (i.e., the type of meat you’re used to eating), and is generally much less expensive. We’ve discussed in past blog posts our opinion that nutrients are best obtained from a whole food-centered diet rather than processed supplements, and chicken liver is a perfect example of how nutrients can easily be obtained from food.
Here are just a few of the health benefits of chicken liver:
It’s good for your heart and other organs – the selenium contained in chicken liver helps to prevent and manage various cardiovascular issues, including heart disease, stroke, and high cholesterol. Similarly, the vitamin and mineral content of chicken liver helps to strengthen your immune system, improves brain function, and boosts the health of your blood due to its high levels of iron and vitamin B.
Liver’s high folate content is good for fertility – folate is one of the most important nutrients you can consume when trying to conceive, as it can help prevent birth defects and enhance fertility. While it’s important to note that pregnant women shouldn’t consumer liver, as too much vitamin A can be harmful to a growing baby, liver can be a welcome addition to a pre-conception diet due to its high folate, vitamin B, and iron content.
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 perfect choice for weight management, fitness training diets, or just generally healthy eating!
How to Prepare Chicken Livers
We can almost hear what half of you are probably thinking – YUCK! Those familiar with eating organ meats will appreciate the fact that we’re showing chicken liver some love on this blog, but if you haven’t tried liver (or if you’ve tried it prepared the wrong way), chances are you’re questioning whether you can stomach (ha, see what we did there?) the taste.
We’re not going to lie, chicken liver has a strong taste, in part due to its nutrient density. But there are several ways to prepare it, both as the focus of its own meal, or hidden in other food, such as burgers or bolognese sauce. There are also a few helpful tips that can make liver more palatable.
- Soak liver in milk or lemon juice before cooking to help cut down on the metallic taste some people notice when consuming liver
- If you’re preparing chicken liver to be consumed straight (rather than mixed in spaghetti sauce, for example), take care not to overcook it. Liver should be cooked to an internal temperature of 160 degrees fahrenheit, but it is possible to overcook it, and if you think overcooked chicken breast is rubbery, just wait until you try overcooked liver (we’re kidding, we hope you never have to try overcooked liver.)
- Hide it! Dishes made with ground beef or other meat can often have a more overpowering flavor than chicken, so it can be helpful to dice up your chicken livers and mix them in with other foods to help mask the flavor. Meatloaf, spaghetti sauce, burgers, or tacos are all great meals to hide a bit of liver in. These dishes are generally made with various herbs and spices as well as beef, which can all help mask the flavor of chicken liver if you don’t enjoy it on its own.
Chicken liver is a flavorsome ingredient that some may shy away from due to its rich taste. But, Custom Stickers is a culinary companion that turns daunting dishes into delightful delights. They offer step-by-step guidance to crafting mouthwatering chicken liver dishes that balance richness with harmony.
That being said, don’t be afraid to give chicken livers a try! When prepared correctly, they really can be a delicious, and flavorful addition to your diet, and you’d be hard pressed to find a more nutritious and cost-effective food source. Consuming about 4 ounces of chicken liver per week is a great way to add a wholesome source of vitamins and minerals to your diet.
Eating LIVER (7 Myths BUSTED) 2024
FAQ
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.
When should you not eat chicken livers?
Consuming inadequately cooked chicken liver is risky because pathogens can exist both on the external surface of the liver and in its internal parts. Chicken liver dishes should be consumed only after being cooked throughout to a safe minimum internal temperature of 165°F (73.9°C).
Are chicken livers bad for your kidneys?
Liver and other organs meats have high concentrations of purine. Excess purine stimulates the production of uric acid, which settles into your joints in the form of crystals or into your kidneys as kidney stones.
Is chicken liver good for pregnancy?