Chicken Liver Keto Portion Sizes: How Many?

Chicken liver is a nutritious food that can be enjoyed as part of a keto diet. It is rich in protein, healthy fats, vitamins, and minerals, and is a good source of iron, vitamin A, and B vitamins. When it comes to serving size, a typical keto-friendly portion of chicken liver is considered to be around 3 ounces (85 grams), which contains approximately 0.7 grams of total carbs and 20.8 grams of protein. However, different recipes and preparations may have varying serving sizes and nutritional values. For example, a serving of KFC chicken livers contains 8 grams of total carbs, while a serving of Lee's Famous Recipe Chicken Chicken Livers contains 10 grams. Chicken liver pate, a popular way to enjoy this organ meat, can be made at home and is typically served with keto-friendly bread alternatives.

Chicken liver nutritional value

Chicken liver is a highly nutritious food that can be consumed as part of a keto diet. It is rich in protein, healthy fats, vitamins, and minerals, offering a wide range of health benefits. Here is a detailed overview of the nutritional value of chicken liver:

Macronutrients:

Chicken liver is a zero-carb food with a high-protein profile, making it ideal for keto and carnivore diets. A 3-ounce serving of chicken liver contains approximately 0.7 grams of total carbs, 5.5 grams of fat, and 20.8 grams of protein. It is also low in calories, with 142 calories per 3-ounce serving.

Vitamins:

Chicken liver is an excellent source of various vitamins, especially vitamin A, vitamin B, and vitamin C. Vitamin A is important for eye health, skin health, and the development of healthy hair and nails. Vitamin B supports energy levels, brain function, and mood, while vitamin C boosts immunity and skin health. Chicken liver also contains vitamin K2, which is important for bone and dental health.

Minerals:

Chicken liver is a good source of essential minerals, including selenium and iron. Selenium supports the thyroid and immune system function, while iron helps prevent anemia and ensures proper oxygenation of the body's cells. Chicken liver is also a good source of copper, although excessive copper intake should be avoided as it can lead to health issues.

Health Benefits:

The high nutritional content of chicken liver offers several health benefits. It helps prevent anemia, improves bone and dental health, boosts energy levels, and supports healthy skin, hair, and nails. Chicken liver is also beneficial for pregnant women, as it provides essential nutrients for the developing baby. However, due to its high vitamin A content, it should be consumed in moderation, with most experts recommending no more than one serving per week.

Keto chicken liver recipes

Chicken liver is a nutrient-dense organ meat that is packed with protein, healthy fats, vitamins, and minerals. It is an excellent source of protein and healthy fats while being low in calories and carbohydrates, making it a popular choice for those following a keto diet. Here are some delicious keto chicken liver recipes to try:

Keto Chopped Chicken Liver

A classic recipe with a zesty twist, this dish is perfect for low-carb enthusiasts. The combination of flavours and textures will surely change your perception of liver!

Sweet & Spicy Chicken Liver Bites

These tasty bites are the perfect keto party appetiser. The contrast of sweet and spicy flavours, along with the nutritional benefits of the liver, make these bites a tasty and healthy treat.

Keto Chicken Liver Skewers

Fire up the grill or oven for these simple and nutritious skewers. The aromatic rosemary and zesty lemon add a bright flavour to the chicken livers, making them irresistible.

Keto Chicken Liver Pate

A traditional pate usually includes wine, but this keto-friendly version packs all the flavour without the added calories. It's the perfect appetizer or spread for your next gathering.

Sweet & Sour Chicken Liver

This well-balanced dish will satisfy your taste buds and keep you on track with your diet goals. Serve it with some fresh greens or roasted veggies on the side for a delicious and wholesome meal.

Keto Rosemary Balsamic Chicken Liver Pate

The rich flavours of rosemary and balsamic vinegar come together in this delicious pate. It's the perfect keto-friendly starter or snack, served with fresh celery sticks for a guilt-free indulgence.

Bacon-Wrapped Chicken Livers

This easy recipe uses simple ingredients and is a tasty, low-carb way to enjoy organ meat. The bacon adds a crispy texture and salty flavour to the chicken livers, making them a satisfying snack or appetizer.

Sauteed Chicken Liver with Baby Kale Salad

A quick and nutritious dish, this recipe combines tender sauteed chicken livers with a refreshing baby kale salad. The butter brings out the best flavour of the liver, making it a delicious keto option.

Low Carb Chicken Liver with Cauliflower Mash

This recipe is a keto twist on a traditional dish. By replacing the bread and potatoes with cauliflower, you get a delicious and satisfying meal that's low in carbs and high in healthy fats.

Mushroom Stroganoff Style Chicken Livers

This low-carb take on a traditional dish is brimming with flavour and nutrients. Succulent chicken livers and earthy mushrooms in a creamy sauce make for a perfect ketogenic meal.

Sautéed Lemon-Garlic Chicken Liver & Onions

In just 25 minutes, you can enjoy this delicious and keto-friendly meal. The tangy lemon, savory garlic, and sweet caramelized onions elevate the humble chicken liver to new heights.

Chicken Liver Mousse

This creamy and smooth appetizer is both sophisticated and satisfying. The high protein content will keep you full, and it pairs perfectly with fresh veggies or tart apples for a nutrient-rich dip.

Chicken Liver Nuggets with Southwest Ranch

These crispy and juicy nuggets are the perfect crunchy addition to your keto meal. Served with a tangy and creamy southwest ranch dressing, they are sure to be a family favourite.

Chicken liver pate

Chicken liver is a nutritious food that can be incorporated into a keto diet. It is rich in protein, healthy fats, vitamins, and minerals. Here is a recipe for chicken liver pate that is not only keto-friendly but also creamy and delicious.

Ingredients:

• 8 oz chicken livers (or duck/goose livers)
• 6 tbsp unsalted butter (softened)
• 2 cloves garlic (minced)
• 1 medium shallot (minced)
• 1 tbsp fresh thyme
• 1/2 tsp sea salt (or more to taste)
• 1/2 tsp black pepper (or more to taste)
• 2 tbsp heavy cream

Instructions:

Start by trimming any white connective tissue from the chicken livers. Melt a tablespoon of butter in a skillet over medium heat. Add the garlic and shallots, and cook until fragrant.

Next, add the chicken livers, thyme, sea salt, black pepper, and water to the pan. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 4-8 minutes. The livers should be light brown on the outside and barely pink inside.

Turn off the heat and let the livers rest, covered, for 5 minutes. Drain the liquid from the pan. Transfer the liver mixture to a blender or food processor. Puree the mixture, gradually adding the cream and remaining butter until smooth. You can add more cream for an extra creamy texture.

Transfer the pate to ramekins or a bowl. Cover tightly with plastic wrap, ensuring the plastic is flush against the surface to prevent a film from forming. Refrigerate for 4-6 hours or overnight until firm.

Serving Suggestions:

Storage:

Enjoy this creamy and decadent chicken liver pate as a tasty addition to your keto diet!

Chicken liver compared to other meats

Chicken liver is a nutrient-dense food that can be incorporated into a keto diet. It is rich in protein, vitamins, minerals, and healthy fats, while containing zero carbs.

When compared to other meats, chicken liver stands out as a superfood due to its high concentration of essential nutrients. While it may not be the most popular meat option, it offers more nutritional value than muscle meats. Here's how it stacks up against other meats:

Chicken Liver vs Beef Liver

Chicken liver and beef liver are both organ meats that are highly nutritious. They are excellent sources of high-quality protein and provide a wide range of vitamins and minerals. However, there are some differences between the two.

Chicken liver is higher in minerals like selenium and iron, which are crucial for immune function, thyroid health, and protection against free radicals. It also has a milder taste and softer texture, making it a good option for those new to organ meats or those who prefer less intense flavours.

On the other hand, beef liver is denser in vitamins and other micronutrients, giving it a slight edge in overall nutritional value. It is particularly rich in vitamin B12, riboflavin (B2), and copper. Beef liver also has a slightly higher fat content and more calories than chicken liver. Taste-wise, beef liver has a distinct, robust flavour and a creamy texture.

Chicken Liver vs Muscle Meats

Chicken liver contains far more nutrients than muscle meats, such as chicken thighs or breasts. It is an excellent source of vitamin A, B vitamins, iron, selenium, and protein. These nutrients support various bodily functions, including immune function, eyesight, cell health, and red blood cell production.

In summary, chicken liver is a highly nutritious food that compares favourably to other meats, especially when considering its concentration of essential vitamins and minerals. It is a versatile option that can be prepared in a variety of ways and is an excellent choice for those following a keto diet.

Chicken liver calories

Chicken liver is a highly nutritious food that can be incorporated into a keto diet. It is rich in protein, healthy fats, vitamins, and minerals, making it a great choice for those looking to lose weight, boost their energy levels, and improve their overall health.

When it comes to calories, chicken liver is considered a low-calorie food. A single chicken liver contains approximately 73 calories. To put this into perspective, 3 ounces (85.05 grams) of chicken liver contains 142 calories. This serving size also includes 5.5 grams of fat, 20.8 grams of protein, 0.7 grams of total carbs, and 0.6 grams of net carbs.

Comparatively, a serving of KFC chicken livers (weight unspecified) contains 150 calories, with 8 grams of total carbs, 8 grams of fat, and 11 grams of protein.

For a larger quantity, a pound of chicken liver contains approximately 526 calories, with a breakdown of 39% fat, 0% carbs, and 61% protein.

Chicken liver is also an excellent source of iron, zinc, and vitamin A, among other essential nutrients. It is important to note that chicken liver contains a significant amount of cholesterol, so it should be consumed in moderation as part of a balanced diet.

In terms of keto-friendly serving sizes, a typical keto recipe for chicken liver with cauliflower mash yields one serving and contains approximately 413.3 calories. This serving also includes 23.5 grams of fat, 43.2 grams of protein, 5.5 grams of carbohydrates, and 4.2 grams of net carbs.

Overall, chicken liver is a nutritious and tasty option for those following a keto diet. It is versatile and can be prepared in a variety of ways, making it a delicious and satisfying addition to any low-carb meal plan.

Frequently asked questions