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Are Chicken Livers Healthy Eating?

author image Joseph McAllister
Joseph McAllister has worked as a writer since 2003. He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. He graduated from Liberty University on a full ride National Merit Scholarship with a Bachelor of Science in print journalism.
Are Chicken Livers Healthy Eating?
A plate of salad with chicken liver. Photo Credit olgakr/iStock/Getty Images

Although the cholesterol content in chicken livers is quite high, the food does contain very high levels of several different important nutrients. As long as you eat chicken livers in moderation, and minimize your consumption of other less nutritious high-cholesterol foods, chicken livers can be a smart addition to a healthy diet.

Nutrition Information

A 1-ounce serving of cooked chicken livers contain about 45 calories with only about 1 gram of fat, 15 milligrams of sodium and no carbohydrates. Chicken livers are quite in protein with about 7 grams in a serving. Unfortunately, that same size serving also contains a whopping 180 milligrams of cholesterol, over half the daily recommended intake for a typical diet. Additionally, if you cook your chicken livers in oil, you must account for the added calories and fat in the oil when determining the total nutrition in your serving of chicken livers.

Vitamin A

A single 1-ounce serving of chicken livers contains about 130 percent of your daily recommended intake of vitamin A. Vitamin A promotes good vision; it can also help reduce the impact of macular degeneration and fight cataracts and other vision disorders. Vitamin A also contributes to healthy skin, digestion and immunity.

Vitamin B-12

You will also get about 120 percent of your daily recommended intake of vitamin B-12 in a 1-ounce serving of chicken liver. Deficiencies in vitamin B-12 can contribute to the development of pernicious anemia. Getting plenty of vitamin B-12 in your diet can help your body produce new red blood cells, increase your energy levels, improve mental functions and fight Alzheimer's.


Folate is also known as vitamin B-9. Folic acid is a form of folate that is added to fortified foods. Chicken liver contains about 60 percent of your daily recommended folate intake, based on a 2,000 calorie diet. Folate is particularly important for women who are pregnant or are trying to become pregnant as it can reduce the possibility of birth or developmental disorders in babies. It is valuable for anyone, however, since it is important for the creation of new cells.

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