Not everyone has a taste for organ meats like chicken
What is chicken liver (kaleji)?
Chicken liver or kaleji is a type of organ meat that is consumed boiled, baked, broiled, roasted or stir-fried. Livers are generally discarded or are sold at a cheaper rate than flesh-meat; however, in some cuisines, they are prized and are used to create delicacies such as pate,
Liver and onions, a dish made of chicken livers and onion bulbs fried in butter or lard, is a classic Western dish.
In India, liver is called kaleji in Hindi, Punjabi and Marathi; karal in Malayalam; and kalliral in Tamil.
It's prepared in a variety of ways, always using strong spices to mask some of the metallic taste of livers.
Its distinct taste doesn't win it many fans; however, those who develop an acquired taste for chicken liver also benefit from its many health benefits.
Chicken liver (kaleji) nutrition
A 100 gram serving of chicken liver contains the following nutrients:
| Nutrient | Measure |
| Calories | 200 |
| Total fat | 8.7 gm (13%) |
| Saturated fat | 2.7 gm (14%) |
| Trans fat | 0.1 gm |
| Polyunsaturated fat | 2.6 gm |
| Monounsaturated fat | 1.9 gm |
| Cholesterol | 744 mg |
| Sodium | 99 mg (4%) |
| Potassium | 348 mg (10%) |
| Total carbohydrates | 1.1gm (0%) |
| Dietary fibre | 0 gm |
| Sugars | 0 gm |
| Protein | 33 gm |
| Vitamin A | 351% |
| Vitamin C | 60% |
| Calcium | 1.1% |
| Iron | 84% |
Health benefits of chicken liver or kaleji
Liver is among the most nutritious organ meats and is rich in copper, iron, choline, B vitamins and vitamin A precursors. It's recommended to people trying to up their iron intake, especially since it contains a highly absorbable type of iron.
Liver also gives a concentrated dose of vitamin A, more than 10 times the required amount in a 100-gram serving. The micronutrient helps in the functioning of the heart and kidneys.
Chicken liver is also quite lean and can be consumed on a high-protein, low-calorie diet. Unlike flesh, liver is cheaper and contains more nutrients. Here are some of the health benefits of consuming liver:
Provides high-quality protein
- Provides highly-absorbable heme iron
- Rich in B vitamins
- Rich in vitamin A
- Helps in maintaining brain health
- Improves vision
- Beautifies skin
Treats anaemia: Liver is rich in heme iron, a highly absorbable type of iron. A 100-gram serving can give you 80% of your daily requirement of iron. Additionally, it also contains folate, copper and vitamin B12, all of which help in the formation of red blood cells.
Good for eye health: A small amount of liver can improve vision since it is a concentrated source of vitamin A. The nutrient is responsible for sharpening vision, enhancing the sight in low-light conditions, and strengthening the surface of the eyes.
Improves skin health: Liver can also enhance skin health thanks to its high vitamin A content. It can reduce the appearance of wrinkles, hyperpigmentation, sun damage and sagging texture of the skin.
Aids weight loss: Unlike meat, liver is a lean protein. It is good for weight loss since it can provide quality protein without fat. It promotes satiety and prevents overeating.
However, it has to be consumed in moderation as there are concerns excessive consumption causing high cholesterol. Its high vitamin A content also makes it unsuitable for pregnant women, potentially leading to birth defects.
References
1. Seong, P. N., Cho, S. H., Park, K. M., Kang, G. H., Park, B. Y., Moon, S. S., & Ba, H. V. (2015). Characterization of Chicken By-products by Mean of Proximate and Nutritional Compositions. Korean journal for food science of animal resources, 35(2), 179–188. https://doi.org/10.5851/kosfa.2015.35.2.179
2. Dawson MI. The importance of vitamin A in nutrition. Curr Pharm Des. 2000 Feb;6(3):311-25. doi: 10.2174/1381612003401190. PMID: 10637381.
3. Hooda, Jagmohan et al. “Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes.” Nutrients vol. 6,3 1080-102. 13 Mar. 2014, doi:10.3390/nu6031080
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