Facts 01/07/2025 20:20

The Most Nutritious Part of the Chicken—“Pricier than Gold” Yet Often Thrown Away by Home Cooks

The Most Nutritious Part of the Chicken—“Pricier than Gold” Yet Often Thrown Away by Home Cooks

When it comes to chicken, most people automatically think of breast meat for lean protein or thighs for juicy flavor. Yet there is one small, often overlooked part of the chicken that’s packed with incredible nutritional value—and ironically, many home cooks toss it out without a second thought.


Chicken Liver with Onion and Pepper (爆炒鸡肝)

That part is the chicken liver.

Though small in size and modest in appearance, chicken liver is considered by many nutrition experts to be a superfood, thanks to its remarkably dense concentration of vitamins, minerals, and high-quality protein. In terms of nutritional content per gram, it could be argued that chicken liver is, quite literally, “worth more than gold.”


Why Chicken Liver Is a Nutritional Powerhouse

Here’s a breakdown of what this underrated ingredient brings to the table:


Crock Pot Chicken Livers With Mushrooms and Bacon

1. An Abundance of Vitamin A

Chicken liver is one of the richest natural sources of vitamin A in the human diet. Just one serving (about 100g) provides over 300% of the recommended daily intake. Vitamin A is essential for eye health, skin repair, immune system function, and even reproductive health.

2. Loaded with B Vitamins

Chicken liver is packed with vitamin B12, a critical nutrient for brain health, nerve function, and red blood cell production. It also contains high levels of folate (vitamin B9), which is crucial for DNA synthesis and especially important during pregnancy to prevent neural tube defects.

3. Iron-Rich for Healthy Blood

Iron deficiency anemia affects millions worldwide. Chicken liver offers heme iron, the most easily absorbed form by the body, making it an excellent food for combating fatigue, weakness, and improving oxygen circulation in the blood.

4. High-Quality Protein

Don’t underestimate the protein power of liver. It provides essential amino acids necessary for muscle repair, enzyme production, and maintaining healthy skin and hair—all with a lower fat content than many cuts of red meat.


So Why Is It Thrown Away?

Despite its stellar nutrition profile, chicken liver is often discarded by home cooks for a few key reasons:

  • Texture aversion: Some people find the soft, creamy texture of liver unpleasant.

  • Flavor unfamiliarity: Liver has a rich, slightly metallic taste that differs from other parts of the chicken, leading some to avoid it.

  • Cultural shifts: In many modern households, especially in urban areas, offal (organ meats) are less popular than they were a generation ago.

  • Lack of knowledge: Perhaps most commonly, many simply don’t realize how nutritious this small organ is—or how to prepare it properly.


Bringing Chicken Liver Back to the Table

Given how nutritious chicken liver is, it’s time we re-evaluate our cooking habits and give it the appreciation it deserves. Here are a few tips to reintroduce this “golden” ingredient into your kitchen:

Start Small

If you’re new to eating liver, try combining a small amount with minced meat in dishes like meatballs, meatloaf, or dumplings. The taste blends well and you still get the nutritional benefits.

Soak Before Cooking

Soaking chicken liver in milk for 30–60 minutes before cooking helps mellow the flavor and improve texture.

Try International Recipes

Chicken liver is celebrated in many world cuisines—from French pâté, to Italian fegato, to Southeast Asian stir-fries with garlic and chili. Explore these flavorful options for inspiration.

Avoid Overcooking

Cook liver just until it's no longer pink inside. Overcooking can make it rubbery and intensify any bitter notes.


A Superfood at Supermarket Prices

One of the most compelling reasons to embrace chicken liver is its price. Despite being so nutrient-dense, chicken liver remains one of the most affordable sources of nutrition—a rare combination in a world where healthy eating often comes at a premium. It’s not just food for the budget-conscious—it’s food for the health-conscious.


Conclusion: Don’t Waste the Gold on Your Plate

In a time when people are more health-aware than ever—and food prices are rising—it’s ironic that one of the most nutritionally valuable parts of the chicken ends up in the trash. The next time you prepare chicken, don’t overlook the liver. Instead, treat it with the respect it deserves. Your body—and your budget—will thank you.

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