Chicken Liver Carbs: Everything You Need to Know About This Nutrient Powerhouse

Are you curious about how many carbs are in chicken livers? Maybe you’re following a low-carb diet like keto, or perhaps you’re just trying to keep track of your macros. Whatever your reason, I’ve got you covered with this comprehensive guide to chicken liver carbs and nutrition

As someone who’s experimented with various diets over the years, I’ve come to appreciate organ meats like chicken liver not just for their affordability but for their incredible nutritional profile Let’s dive into the carb content and so much more!

The Carb Content of Chicken Liver: The Short Answer

For those of you who just want the quick facts. here they are

• Total carbs in chicken liver: Only about 0.7-0.9g per 100g
• Net carbs in chicken liver: Approximately 0.6-0.73g per 100g
• Fiber: 0g

Yep, that’s it! Chicken liver is extremely low in carbohydrates, making it an excellent choice for low-carb and keto diets. But there’s so much more to this humble organ meat than just its carb count.

Chicken Liver Macronutrient Breakdown

Let’s look at the complete macronutrient profile of chicken liver (per 100g):

As you can see, chicken liver is primarily protein, with a moderate amount of fat and minimal carbs. This makes it an incredibly protein-dense food with around 25% protein content by weight.

Fat Profile of Chicken Liver

The fat content in chicken liver is relatively balanced:

• Saturated fat: 1.6-1.8g
• Monounsaturated fat: 1.2g
• Polyunsaturated fat: 1.3-1.7g

This balanced fat profile is part of what makes chicken liver such a nutritious food. And at only around 5g of total fat per 100g, it’s actually lower in fat than many other meat options.

Why Chicken Liver Is a Nutritional Powerhouse

Focusing just on the carbs in chicken liver would be doing this amazing food a disservice. The nutrient density of chicken liver is off the charts:

Vitamins in Chicken Liver (% of RDA per 100g)

• Vitamin B12: 691-2073% (yep, that’s thousands of percent!)
• Vitamin A: 267-1099%
• Folate: 144-441%
• Vitamin B2 (Riboflavin): 117-410%
• Vitamin B5 (Pantothenic Acid): 67-374%
• Vitamin B3 (Niacin): 55-182%
• Vitamin C: 20-60% (surprising for an animal food!)
• Vitamin B6: 38-197%
• Vitamin B1 (Thiamin): 19-76%

Minerals in Chicken Liver (% of RDA per 100g)

• Selenium: 99-298%
• Iron: 65-337%
• Phosphorus: 41-127%
• Zinc: 24-73%
• Copper: 25-164%
• Manganese: 11-33%

I don’t know about you, but I find these numbers pretty incredible. Where else can you get such a concentrated source of essential nutrients with so few carbs and calories?

Chicken Liver vs. Other Meats

Let’s compare chicken liver to some other popular meats:

While chicken breast might edge out chicken liver in terms of protein content, nothing comes close to liver when considering the full spectrum of nutrients. And with nearly identical carb counts (effectively zero), chicken liver offers incredible nutritional bang for your buck.

Health Benefits of Chicken Liver (Beyond Low Carbs)

The incredibly low carb content is just the beginning of what makes chicken liver special. Here are some additional health benefits:

1. B Vitamin Bonanza: The B vitamins in chicken liver support energy production, cell repair, and DNA synthesis.

2. Powerful Source of Selenium: With over 100% of your daily selenium needs per 100g, chicken liver supports thyroid function and may enhance DNA repair.

3. Complete Protein Source: Chicken liver provides all nine essential amino acids your body needs.

4. Rare Non-Plant Source of Vitamin C: Unlike regular muscle meat, chicken liver contains significant amounts of vitamin C.

5. Rich in Bioavailable Vitamin A: The vitamin A in chicken liver is in the form of retinol, which is ready for your body to use (unlike plant sources that need conversion).

Potential Concerns With Chicken Liver

While I’m a big fan of chicken liver, I gotta be honest about the potential downsides too:

Vitamin A Toxicity Risk

One concern with frequent liver consumption is vitamin A toxicity (hypervitaminosis A). Since vitamin A is fat-soluble, it’s stored in the body and cleared slowly. Consuming excessive amounts regularly could potentially lead to harmful accumulation.

However, this shouldn’t be a problem if you’re eating chicken liver in moderation. A serving once or twice a week (around 150g per serving) is plenty to reap the benefits without risking toxicity.

How to Prepare Chicken Liver (Even If You Don’t Love the Taste)

Let’s face it – not everyone loves the taste of liver. But with the right preparation, chicken liver can be delicious:

Preparation Tips

• Marinate liver in something acidic (red wine vinegar, balsamic vinegar, or lemon juice) for a few hours before cooking to tenderize it and improve flavor.
• Cook it with complementary strong flavors like garlic, onions, and bacon.
• Don’t overcook it! Liver becomes tough when overcooked.

Simple Recipe: Chicken Liver with Garlic and Onions

1. Sauté chicken livers in butter
2. Add garlic, mushrooms, and onions to the pan
3. Cook until almost done
4. Reduce heat, add red wine vinegar, salt, and pepper
5. Heat steadily until fully cooked

For Those Who Really Dislike Liver: Chicken Liver Pâté

Hiding liver in a tasty pâté is a great way to enjoy its benefits without the strong taste:

Ingredients:

• 1 stick (113g) butter
• 1/2 lb (227g) chicken liver
• 7 oz (200g) bacon
• 1 medium onion
• 5 cloves garlic
• Pinch of sage and thyme
• Salt and pepper to taste

Method:

1. Cook the chicken livers in butter
2. Add bacon, garlic, and onions; cook thoroughly
3. Season with herbs, salt, and pepper
4. Transfer everything to a food processor and blend until smooth
5. Refrigerate until firm

Bottom Line: Chicken Liver is Low-Carb Gold

With less than 1 gram of carbs per 100 grams, chicken liver is a fantastic option for anyone following a low-carb or keto diet. But its incredible vitamin and mineral content makes it a worthwhile addition to virtually any eating plan.

I personally try to include chicken liver in my diet about once a week. The nutritional benefits are just too good to pass up, and at the price point (usually much cheaper than regular cuts of meat), it’s a budget-friendly way to supercharge your nutrient intake.

If you’ve been avoiding liver because of taste concerns, I encourage you to try some of the preparation methods mentioned above. You might be surprised at how delicious this nutrient-dense, low-carb superfood can be!

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Note: While the information in this article is based on reliable nutrition data, individual values may vary slightly based on specific preparations and sources. If you’re counting carbs for medical reasons, always verify with multiple sources or consult with a healthcare professional.

Yes, chicken liver is keto-friendly as it is low in carbs and rich in nutrients like protein, iron, and vitamins, making it a suitable choice for a ketogenic diet.

Nutrition Facts