Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2…
Have you considered making keto chicken liver a part of your ketogenic diet? If not, then you are certainly missing out on a delicious, very easy to make keto friendly meal. If you’d like to learn how to add this protein source to your diet, then read on for some chicken liver nutrition facts, benefits and simple recipes to try today.
Is Chicken Liver Keto Friendly?
As we all know, the keto diet places very strict restrictions on carbohydrates intake. Your dietary macronutrient distribution is usually 55 percent to 60 percent fat, 30 percent to 35 percent protein, and 5 percent to 10 percent carbohydrates.
This to say that the ketogenic diet typically restricts total daily carbohydrate intake to just 50 grams a day. It is important to note that 50 grams is the most carbs you can eat, sometimes people reduce this amount to just 20 grams a day (4).
So, with this in mind, is chicken liver keto diet friendly? Yes it is. According to the United States Department of Agriculture (USDA), 1 cup (140 grams) of chicken liver only has 9.07 g of carbohydrates. A typical serving 85 g (3 ounces) only contains 5.51 grams of net carbs making this organ meat perfect for anyone on a keto diet weight loss journey (6).
What Are The Benefits Of Chicken Liver For Keto Diet?
Other than the fact that this organ meat is quite low in carbs making it great for this meal plan, some other potential benefits of consuming it include:
Weight loss – A serving of chicken liver only has 161 calories. Low calorie foods are essential for any weight loss diet as they help you remain on a calorie deficit.
Improved immunity – Chicken liver and livers in general are rich in antioxidants. An antioxidant rich diet is helpful for immunity as these antioxidants help protect your cells against free radicals that if left unchecked could contribute to illnesses such as atherosclerosis, cancer, inflammatory joint disease, asthma, diabetes, senile dementia and degenerative eye disease.
By itself, chicken liver contains antioxidants such as vitamins C and E, selenium, and carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin.
Reduced risk of nutrient deficiency – As seen in the above section, chicken liver is rich in nutrients like iron, Vitamin A, phosphorus, folate, potassium and many more. According to WebMD, eating a serving of this organ meat can help you meet your daily recommended amount of most of these vitamins and minerals, thus reducing your risk of nutritional deficiencies.
Reduced risk of anemia – To keep your blood cells in tiptop working condition, you need to consume foods rich in iron and Vitamin B-12. Livers are a great source of these two nutrients. If you’d like to prevent this condition or are already dealing with anemia, adding chicken liver to your ketogenic diet is a great idea. Chicken liver also has folate – a deficiency of folate has also been linked to anemia (2, 1).
Calories for 1 serving: 423. Fats: 32 g. Protein: 28.6 g. Carbs: 5.7 g.
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This recipe makes 12 keto chicken liver bites. One serving has 3 bites. Get directions from Keto Diet (8).
Calories for 1 serving: 309. Fats: 21.1 g. Protein: 27.6 g. Carbs: 1 g.
FAQs
Can I Eat Chicken Liver On Keto?
Yes, you can. When it comes to chicken liver carb keto, as seen above, a serving of this organ meat only adds about 6 grams of carbohydrates to your daily macronutrients. This leaves you ample space to eat other keto friendly foods with carbs without putting you at risk of going over your allocated carbohydrate intake for the day.
Because this protein source is very low in carbs, there is no restriction about how often you can eat it while on this eating plan.
Which Is Better On Keto: Beef Or Chicken Liver?
Both chicken and beef liver are fantastic organ meats to add to your ketogenic diet. However, if you are paying more attention to your calorie intake and would like to keep your total carbs as low as possible, then beef liver might be the way to go as it is slightly lower in both of these. The difference is small though so go with whatever you prefer, or both. The following table shows a better comparison (5, 6).
Calories (per 85 g)
Carbs (per 1 cup)
Carbs per 1 Serving (85 g)
Chicken
161
9.07 g (1 cup = 140 g)
5.51 g
Beef
148
6.4 g (1 cup = 125 g)
4.35 g
The Bottom Line
Keto chicken liver is the perfect low carb meal for anyone looking for a healthy keto friendly protein source. If you’ve never had chicken liver before, try out the above recipes and experiment more in the kitchen to learn more ways to enjoy this organ meat.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
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