CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Chicken liver".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	137.6 kcal	1684 kcal	8.2%	6%	1224 g
Squirrels	20.4 g	76 g	26.8%	19.5%	373 g
Fats	5.9 g	56 g	10.5%	7.6%	949 g
Carbohydrates	0.73 g	219 g	0.3%	0.2%	30000 g
Water	70.9 g	2273 g	3.1%	2.3%	3206 g
Ash	1.4 g	~
Vitamins
Vitamin A, RE	12000 mcg	900 mcg	1333.3%	969%	8 g
Retinol	12 mg	~
beta carotene	0.13 mg	5 mg	2.6%	1.9%	3846 g
Vitamin B1, thiamine	0.5 mg	1.5 mg	33.3%	24.2%	300 g
Vitamin B2, riboflavin	2.1 mg	1.8 mg	116.7%	84.8%	86 g
Vitamin B4, choline	194.4 mg	500 mg	38.9%	28.3%	257 g
Vitamin B6, pyridoxine	0.9 mg	2 mg	45%	32.7%	222 g
Vitamin B9, folates	240 mcg	400 mcg	60%	43.6%	167 g
Vitamin B12, cobalamin	16.58 mcg	3 mcg	552.7%	401.7%	18 g
Vitamin C, ascorbic acid	25 mg	90 mg	27.8%	20.2%	360 g
Vitamin RR, NE	13.3864 mg	20 mg	66.9%	48.6%	149 g
Niacin	10 mg	~
Macronutrients
Potassium, K	289 mg	2500 mg	11.6%	8.4%	865 g
Calcium, Ca	15 mg	1000 mg	1.5%	1.1%	6667 g
Magnesium, Mg	24 mg	400 mg	6%	4.4%	1667 g
Sodium, Na	90 mg	1300 mg	6.9%	5%	1444 g
Sera, S	204 mg	1000 mg	20.4%	14.8%	490 g
Phosphorus, Ph	268 mg	800 mg	33.5%	24.3%	299 g
Microelements
Iron, Fe	17.5 mg	18 mg	97.2%	70.6%	103 g
Cobalt, Co	15 mcg	10 mcg	150%	109%	67 g
Manganese, Mn	0.318 mg	2 mg	15.9%	11.6%	629 g
Copper, Cu	386 mcg	1000 mcg	38.6%	28.1%	259 g
Molybdenum, Mo	58 mcg	70 mcg	82.9%	60.2%	121 g
Selenium, Se	54.6 mcg	55 mcg	99.3%	72.2%	101 g
Chromium, Cr	9 mcg	50 mcg	18%	13.1%	556 g
Zinc, Zn	6.6 mg	12 mg	55%	40%	182 g
Essential amino acids
Arginine*	1.01 g	~
Valin	1.26 g	~
Histidine*	0.42 g	~
Isoleucine	0.94 g	~
Leucine	1.93 g	~
Lysine	1.07 g	~
Methionine	0.42 g	~
Methionine + Cysteine	0.66 g	~
Threonine	0.72 g	~
Tryptophan	0.4 g	~
Phenylalanine	0.98 g	~
Phenylalanine+Tyrosine	1.65 g	~
Nonessential amino acids
Alanin	1.45 g	~
Aspartic acid	1.87 g	~
Hydroxyproline	0.06 g	~
Glycine	1.07 g	~
Glutamic acid	2.78 g	~
Proline	1.01 g	~
Serin	0.49 g	~
Tyrosine	0.67 g	~
Cysteine	0.23 g	~
Sterols (sterols)
Cholesterol	350 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	1.42 g	max 18.7 g
14:0 Miristinovaya	0.02 g	~
16:0 Palmitinaya	0.91 g	~
17:0 Margarine	0.01 g	~
18:0 Stearic	0.47 g	~
Monounsaturated fatty acids	1.69 g	min 16.8 g	10.1%	7.3%
14:1 Myristoleic	0.01 g	~
16:1 Palmitoleic	0.12 g	~
17:1 Heptadecene	0.01 g	~
18:1 Oleic (omega-9)	1.54 g	~
20:1 Gadoleic (omega-9)	0.01 g	~
Polyunsaturated fatty acids	0.71 g	from 11.2 to 20.6 g	6.3%	4.6%
18:2 Linolevaya	0.58 g	~
18:3 Linolenic	0.01 g	~
20:4 Arachidonic	0.12 g	~
Omega-3 fatty acids	0.01 g	from 0.9 to 3.7 g	1.1%	0.8%
Omega-6 fatty acids	0.7 g	from 4.7 to 16.8 g	14.9%	10.8%

Energy value Chicken liver is 137.6 kcal.

Main source: Skurikhin I.M. and others. Chemical composition of food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards of a healthy diet or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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USEFUL PROPERTIES OF CHICKEN LIVER

Chicken liver rich in vitamins and minerals such as: vitamin A - 1333.3%, vitamin B1 - 33.3%, vitamin B2 - 116.7%, choline - 38.9%, vitamin B6 - 45%, vitamin B9 - 60% , vitamin B12 - 552.7%, vitamin C - 27.8%, vitamin PP - 66.9%, potassium - 11.6%, phosphorus - 33.5%, iron - 97.2%, cobalt - 150% , manganese - 15.9%, copper - 38.6%, molybdenum - 82.9%, selenium - 99.3%, chromium - 18%, zinc - 55%

What are the benefits of chicken liver?

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete directory of the most useful products in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Nutritionists unanimously insist that for human health it is necessary, first of all, to organize proper and balanced nutrition. This can only be achieved if the daily menu contains foods containing beneficial vitamins and minerals necessary for the human body. One of the products whose value is beyond doubt is liver, an offal widely used in the cuisines of different nations of the world.

Since the calorie content of liver is low, it is successfully used in dietary nutrition systems and allows people to fight excess weight and keep fit, while at the same time providing the body with the necessary nutrients. The most popular types of liver, most often present in the menu of a modern person, are pork and beef liver.

How many calories are in beef liver?

Beef liver has a slightly different composition and different nutritional value. So, 100g of product contains 18% proteins, 4% fats and 5.5% carbohydrates. The calorie content of beef liver is 127 kcal per 100 g. The vitamin composition of beef liver is also quite wide. It contains vitamins of group B, K, C, E, D, A. At the same time, by eating only 100 g of this product, you can provide yourself with a daily dose of vitamins necessary for the body.

In addition to its high iron content, beef liver is rich in potassium, magnesium, calcium, selenium, zinc, phosphorus and sodium. This composition and low calorie content of beef liver make it especially popular in various food systems.

Beef liver calorie table

For your convenience, we have compiled a table of the calorie content of beef liver depending on the method of its preparation:

Fried beef liver

Based on 100 grams of product, the calorie content of fried beef liver is taken to be 208 kcal. The finished product includes:

• Fat – 10.2 g;
• Protein – 22.8 g;
• Carbohydrates – 9.4 g.

Which allows us to classify this product in terms of fats as above average; for carbohydrates - to average, while noting the high protein content. The general conclusion is that if we take, say, such a popular dish as fried liver with onions, its calorie content is at an average level and can be consumed in moderation even in some diets.
And contraindications come into force only for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys. However, those who suffer from chronic diseases should adhere to individual guidelines regarding fried foods.

Stewed beef liver: calorie content

The calorie content of stewed beef liver is lower than that of fresh liver. It is 120 kcal per 100 grams of product. It also contains approximately 3 grams of carbohydrates, 15 grams of protein and 4 grams of fat. Please note that the amount of proteins and carbohydrates in stewed beef liver is slightly reduced.

Most often, this offal is stewed with sauce or sour cream. Therefore, do not forget to add these indicators of additional ingredients or sauce when calculating BJU and calorie content. The calorie content of beef liver stewed in sour cream per 100 grams will be approximately 130 kcal.

Pork liver: benefits, composition

Pork liver is very rich in minerals (potassium, fluorine, sodium, calcium, magnesium, iron, chromium, etc.) and vitamins (H, B, A, D, PP, C). It is recommended to eat it stewed. In terms of taste characteristics, pork liver is tastier than beef liver. It does not require long preparation. This is its main advantage.

In terms of usefulness, pork liver is inferior to beef liver. It contains fewer vitamins and minerals and contains cholesterol, which has an adverse effect on the body.

How many calories are in pork liver:

First of all, we note that pork liver is a source of essential amino acids and B vitamins. In addition, this product contains vitamins A, D, E, K, as well as minerals - copper, phosphorus, sodium, magnesium, iron. Pork liver (like its other types) will be useful for people with low hemoglobin, as well as those who suffer from atherosclerosis and diabetes.

The caloric content of pork liver is 120 kcal per 100 g. product

The liver allows you to prepare many dishes, but for dietary nutrition you should choose low-calorie ones. For example, the calorie content of fried liver with flour and butter is 219 kcal, and the calorie content of stewed liver with sour cream and carrots is 133 kcal.

Benefits of chicken liver

First of all, we note that chicken liver is a dietary product, and thanks to its composition it has the following beneficial properties:

• saturates the body with vitamins A, C and group B;
• contains a large amount of acids necessary for the body;
• has a beneficial effect on the functioning of the stomach and intestines;
• promotes iron absorption and hemoglobin formation;
• improves blood condition;
• stimulates brain function and has a beneficial effect on memory.

Fried chicken liver

The energy value of fried liver is higher than boiled liver, mainly due to the fact that vegetable oil is used in its preparation.

100 g of fried chicken liver - 200 kcal.

This dish is delicious combined with various types of cereals and potatoes prepared in different ways. The liver is recommended to be used as a preventive measure for anemia, as well as as an element of rehabilitation therapy for chronic fatigue.

The calorie content of fried chicken liver depends on exactly how it is prepared.

To reduce the number of calories, nutritionists recommend using olive oil, since its fat content is lower than vegetable oil. But nowadays you can do without using oil at all. There are a huge number of cookware with non-stick coatings in home improvement stores. This allows you to fry food with virtually no oil.
The calorie content of boiled chicken liver is slightly lower. There are 167 kcal per hundred grams of product. But here, too, you should not exaggerate the cooking time in order to avoid losing its usefulness and taste.

Chicken liver is an indispensable product on the table of every person leading a healthy lifestyle. Consuming it in reasonable quantities will only have a positive effect on your body. But do not forget that the liver is a source of cholesterol, which should not be abused.

Calorie content of chicken liver stewed in sour cream

Stewed liver has a higher energy value than boiled liver, but less than fried liver. It is considered a dietary dish, even if sour cream is used in its preparation.

Calorie content of 100 g of chicken liver stewed in sour cream is 150 kcal.

Why you should include liver in your diet

The calorie content of stewed or boiled chicken liver is not the only reason why you should include this product in your diet. This product can easily replace beef or pork in the diet. In addition, a large amount of vitamin A makes this product a good aid in maintaining vision, skin health, and normal blood functioning in the body.

1. Chronic fatigue.
2. Severe fatigue.
3. Heart and lung diseases.
4. Weakened immunity.

Of course, it should be understood that the liver will have a preventive and supportive effect. You should not try to cure yourself with such a product, as this can only worsen your condition.

How is liver useful for weight loss?

Protein products are necessary in the diet of those losing weight, especially if they additionally engage in sports: without the required amount of proteins, weight loss can occur due to the burning of muscle tissue, which is unacceptable. The body spends a lot of calories on the absorption of protein foods, which also speeds up the process of getting rid of extra pounds.

To lose weight, it is advisable to eat boiled rather than fried liver, because... You don't need extra calories. It is best to combine liver with vegetables, but not starchy ones (corn, potatoes, beans), but low-calorie ones - cabbage, zucchini, cucumbers.

The liver can be damaged by consuming large fried portions - this is dangerous if you have high cholesterol levels and stomach diseases.

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The chicken is one of the first birds to be domesticated by humans. She gave him a lot: feathers, eggs, meat. Moreover, almost all the internal organs of this bird are edible and are eaten.

First of all, we are talking about the liver. This organ is included in the dishes of many countries around the world. Calorie content of chicken liver (stewed, boiled, fried), the abundance of useful substances has made this organ a main component in the dietary menu and diet of people who are recovering from an illness. But first things first.

Liver calorie content, composition

It should be understood that the calorie content and the presence of nutrients depend on the method of preparation of the products. There are several main types of liver:

• Stewed;
• Boiled;
• Fried.

Calorie content of stewed chicken liver equal to 165 kcal per 100 g. It is an excellent dietary product, second only, perhaps, to. This method allows you to preserve a large amount of nutrients, although some of the substances still disappear during processing. Stewed chicken liver goes well with sour cream and onions. Adding this product to dishes will give them excellent taste and aroma.

Boiled liver has the lowest calorie content. There are no more than 150 kcal per 100 grams. Moreover, with this method of preparing the product, the amount of nutrients is highest. Therefore, to retain maximum benefits, it is recommended to use this option.

Fried chicken liver has the highest calorie content, which is equal to 185 kcal per 100 grams of product. This is largely due to the fact that the meat is fried in oil, most often olive oil. Naturally, the dish will lose a large amount of nutrients and become a little more harmful. However, it is this method that makes the meat the most delicious and nutritious.

Why you should include liver in your diet

The calorie content of stewed or boiled chicken liver is not the only reason why you should include this product in your diet. This product can easily replace beef or. In addition, a large amount of vitamin A makes this product a good aid in maintaining vision, skin health, and normal blood functioning in the body.

1. Chronic fatigue.
2. Severe fatigue.
3. Heart and lung diseases.
4. Weakened immunity.

Of course, it should be understood that the liver will have a preventive and supportive effect. You should not try to cure yourself with such a product, as this can only worsen your condition.

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Chicken liver is a meat by-product obtained from domestic chickens. This is an instant by-product, it is used as a dietary dish for obesity and various diseases. Chicken liver is rich in vitamins and microelements.

100 g of boiled chicken liver contains vitamins: , PP, vitamin E, B1, B2, B6, B9 (folic acid), B12, vitamin C. Micro and macroelements: calcium, magnesium, sodium, potassium, phosphorus, iron, zinc, and others.

Beneficial features

Chicken liver has long been considered a dietary product. Indeed, with a low calorie content, it is very rich in protein and contains vitamins and minerals important for the body. For example, 100 g of it contains almost the daily requirement of iron and half the requirement of vitamin C. That is why people suffering from anemia are recommended to consume it in parallel with medications. Vitamin B9 is of great importance for the immune and hematopoietic system. The significant content of vitamin A makes it beneficial for vision. Vitamins E, PP and others are also no less important for people.
Even pregnant women are advised to eat chicken liver more often; its beneficial substances are involved in intrauterine development. And in Korea it is used for chronic fatigue syndrome and problems with the respiratory system. Thus, the benefits of chicken liver are undeniable.
True, there is an opinion that the liver of any animal, including chicken, is harmful, since it is an organ that filters the blood from harmful substances that enter the body one way or another. And it should be recalled that the liver contains a lot of cholesterol. It is not recommended to be given to children under 3 years of age.

Application

Since chicken liver loses a lot of moisture during frying, it is better to boil it. To remove excess blood from it (and with it some harmful substances), you should soak it in cold water before preparing the liver. This will take 15 – 20 minutes. It cooks quickly too. This is also a positive point, because with prolonged heat treatment, products lose their beneficial properties. It is also undesirable to overcook it because it becomes tougher. The readiness of the liver is determined by piercing: when the finished liver is pierced, a clear liquid should come out.
Boiled liver is a very tender and juicy product that has a sweetish-salty taste with a slight bitterness. It can be eaten as a ready-made dish with any traditional side dish. It goes well with potatoes, mushrooms, various vegetables and cereals. Boiled chicken liver can be used to prepare salads, casseroles, pates, pancakes and other dishes. The broth in which the liver was boiled can be used in sauces, soups, and when stewing vegetables.

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product	calorie content	squirrels	fats	carbohydrates
chicken liver	136 kcal	19.1 g	6.3 g	0.6 g
stewed chicken liver	164 kcal	17 g	5.6 g	1.7 g
fried chicken liver	210 kcal	30.8 g	8.9 g	2.0 g
boiled chicken liver	166 kcal	25.9 g	6.2 g	2.0 g

Chicken liver is an ideal product for those who love to eat delicious food, but at the same time want to lose weight. It contains many useful substances.

Benefits and taste of chicken liver

Chicken liver is incredibly healthy. It is useful for those who suffer from blurred vision or chronic fatigue, from overwork or lung diseases. In Korea, for example, chicken liver is equated to medicines and is prescribed to women who have given birth to restore the body and to other people after suffering from serious illnesses. This is explained by the high content of folic acid in chicken liver, which restores the immune and hematopoietic systems. It contains a lot of vitamin A, which improves vision and cleanses the skin.

100 grams of chicken liver contains the daily requirement of iron for humans, which is useful for increasing hemoglobin. Chicken liver is even used as a medicine to treat anemia. In addition, it also contains phosphorus, calcium, sodium and magnesium.

Chicken liver is used in almost all countries of the world. It is chicken liver that has a delicate and pleasant, practically non-bitter taste. The low calorie content of chicken liver gives special value to delicious dishes made from chicken liver.

How to choose and cook chicken liver correctly

A good liver has a brown color, a clean, smooth and shiny surface without various foreign inclusions. A quality liver should not contain large blood vessels or blood clots. A bad liver can be identified by its loose consistency and the presence of foreign inclusions. If it is not cleaned well, it may contain some grease. If the chicken liver is orange, it has been frozen; if it falls apart, it has been thawed more than once.

To boil chicken liver, place it in boiling water and cook over medium heat for ten to fifteen minutes. If, when you pierce the liver with a knife, clear juice oozes out, then the liver is ready.