Chicken heart nutrition facts
Chicken hearts are highly nutritious, providing large amounts of protein, zinc, copper, iron and B vitamins in every serving.
A 3.5-ounce (100-gram) serving of cooked chicken hearts contains the following nutrients:
- Calories: 185
- Protein: 26 grams
- Fat: 8 grams
- Carbohydrates: 0.1 g
- Vitamin B12: 304% of the Daily Value (DV)
- Zinc: 66% of daily value
- Riboflavin: 57% of DV
- Copper: 56% of DV
- Pantothenic acid: 53% of DV
- Iron: 50% of daily value
- Folic acid: 20% of daily value
- Vitamin B6: 19% of daily value
- Niacin: 18% of daily value
- Phosphorus: 16% of daily value
- Selenium: 15% of daily value
Chicken hearts are especially rich in vitamin B12, an essential micronutrient involved in DNA synthesis, red blood cell formation and nerve health.
They are also high in zinc, which is necessary for cell growth, wound healing, and blood sugar management.
In addition, they increase the uptake of riboflavin, a water-soluble B-complex vitamin essential for growth, development, and energy metabolism.
Benefits of eating chicken hearts
Chicken hearts may be linked to a variety of potential health benefits.
good source of protein
Chicken hearts are an excellent source of protein, containing 26 grams per 3.5-ounce (100-gram) serving.
Protein is necessary for many aspects of health, including building and maintaining muscle mass, immune function, and growth.
Some studies also suggest that increasing protein intake can help regulate appetite, reduce food cravings, and increase feelings of satiety, which may be beneficial for weight loss.
In addition, high-protein foods such as chicken hearts can also increase muscle growth and strength when paired with resistance training.
rich in iron
Chicken hearts are rich in iron, and one serving can significantly increase your intake of this mineral.
Iron is essential not only for oxygen transport and DNA synthesis, but also for the production of healthy red blood cells .
Additionally, it is estimated that approximately 1.6 billion people globally are iron deficient, making it the most common nutritional deficiency in the world.
Although iron deficiency is more common in developing parts of the world, it affects 10% of young children, young girls, and women of childbearing age in the United States and Canada.
This can lead to a variety of symptoms, including weakness, fatigue, compromised immunity, and digestive problems.
Enjoying a variety of iron-rich foods including chicken hearts is one of the best ways to ensure that your needs to prevent iron deficiency are met.
Fight food waste
Chicken hearts can be a sustainable, economical and environmentally friendly addition to a healthy diet.
Additionally, adding chicken hearts to your diet is a great way to reduce food waste and minimize your environmental impact.
That's because eating all parts of the animal, including less popular cuts or organ meats, can help ensure nothing is wasted.
This is based on a philosophy called the "nose-to-tail diet," which advocates eating every part of the animal to support sustainability.
While chicken hearts are a healthy and nutritious addition to the diet for most healthy adults, people with gout may need to consume them in moderation.
That's because chicken hearts are rich in purines, compounds naturally found in many foods, including organ meats.
When your body breaks down purines, it increases uric acid levels, which can build up in your joints and cause gout attacks.
For this reason, gout patients are sometimes advised to follow a low-purine diet and limit their intake of foods such as chicken hearts.
Many people are also concerned about the cholesterol content in organs such as chicken hearts and their potential impact on heart health.
Although chicken hearts contain 242 milligrams of cholesterol per 3.5 ounces (100 grams), research generally shows that dietary cholesterol is not associated with a higher risk of heart disease or stroke.
Additionally, it is important to remember that the liver produces approximately 75% of the cholesterol in the body, with only 25% coming from food.
So when you eat foods high in cholesterol, your body can adjust the amount of cholesterol it produces to control blood cholesterol levels.
That said, people with high blood cholesterol levels and sensitivity to dietary cholesterol may need to limit their intake of chicken hearts and other high-cholesterol foods.
How to cook chicken hearts
Chicken hearts are available in many butcher shops. They're often packaged with other organ meats, such as gizzards, which are the muscles found in a chicken's stomach.
There are many ways to prepare chicken hearts, but one of the most popular is to pan-fry them.
To start, simply toss the chicken hearts with a little olive oil and your favorite seasonings like garlic powder, pepper, cumin, chili flakes, or sea salt.
Next, add them to the pot and cook over medium-high heat for 5-10 minutes, or until they are cooked through and no longer pink in the center.
Finally, serve them with vegetables of your choice such as mushrooms, onions, potatoes or carrots.
Chicken hearts are rich in nutrients, including protein, zinc, iron and B vitamins.
Eating offal such as chicken hearts is also a great way to promote sustainability and reduce food waste.
Best of all, they're easy to prepare at home and can be a delicious addition to a well-rounded diet.