The Surprising Nutritional Benefits of Chicken Hearts

The Nutritional Benefits of Chicken Hearts

Chicken hearts are an extremely nutritious part of the chicken that often gets overlooked. However, they are dense in nutrients and provide several health benefits. Here is an in-depth look at the impressive nutrition profile of chicken hearts.

Chicken Hearts Are Low in Calories But Packed With Protein

One of the biggest benefits of chicken hearts is that they are low in calories but high in protein. A 3 ounce (85 gram) serving of chicken hearts contains:

• Calories: 141
• Protein: 21 grams
• Fat: 8 grams
• Carbs: 0 grams

This protein accounts for 84% of the calories in chicken hearts. Getting enough protein is important for building muscle mass, preserving muscle during weight loss, supporting metabolic rate, and regulating appetite.

The high protein content makes chicken hearts an excellent food for those on low carb, ketogenic, or high protein diets like the Paleo diet. Plus, chicken hearts have less fat and cholesterol compared to other chicken parts.

Loaded With Iron, Zinc, Selenium, and B Vitamins

Chicken hearts are packed with minerals like iron, zinc, and selenium. A 3 ounce serving provides:

• Iron: 12% of the RDI
• Zinc: 15% of the RDI
• Selenium: 33% of the RDI

These minerals play key roles in the function of your immune system, thyroid gland, and metabolism.

Chicken hearts also contain high amounts of B vitamins like niacin, vitamin B12, vitamin B6, and folate. B vitamins help your body convert food into cellular energy and also support red blood cell formation.

High in Coenzyme Q10

Chicken hearts are particularly high in an antioxidant called coenzyme Q10 (CoQ10). Your body produces this compound naturally to help generate energy in your cells.

Research shows that consuming more CoQ10 through foods may improve heart health and exercise performance. It may also help slow memory loss related to aging.

Excellent Source of Choline

Chicken hearts are loaded with choline, an essential nutrient many people are deficient in. Just 3 ounces of chicken hearts provides 48% of the recommended daily intake of choline for women and 36% for men.

Choline is required to produce acetylcholine, an important neurotransmitter for memory, muscle control, mood, and brain health. Getting enough choline may improve learning, memory, and cognitive function.

How Do Chicken Hearts Compare to Chicken Breast?

Chicken breast is often considered one of the healthiest parts of the chicken. However, chicken hearts have a similar nutrition profile with several added benefits:

• More protein: 21 grams in hearts vs 31 grams in breast
• More iron: 12% DV in hearts vs 3% in breast
• More zinc: 15% DV in hearts vs 5% in breast
• More choline: 48% DV in hearts vs 16% in breast

The only nutrient chicken breast contains more of is niacin. Chicken hearts provide a comparable amount of protein and far more critical nutrients like iron, zinc, and choline.

Potential Drawbacks of Chicken Hearts

While chicken hearts are very nutritious, there are a couple drawbacks to keep in mind:

• High in cholesterol - one serving contains 285 mg, although dietary cholesterol has less impact on blood cholesterol levels than once believed.
• Can be high in saturated fat if from conventionally raised chickens, although pasture-raised chicken hearts contain more healthy fats.

Those with high cholesterol or heart disease risk may want to limit intake of chicken hearts and choose leaner cuts of chicken.

Tips for Cooking with Chicken Hearts

Chicken hearts have a rich, meaty flavor similar to liver or kidneys. Here are some tips for preparing them:

Sautéed

Chicken hearts can be sautéed in olive oil or butter until browned. Season them with salt, pepper, garlic, thyme, rosemary, or other spices. Sautéed hearts make an easy, high protein snack.

Skewered

Thread chicken hearts onto skewers alternating with vegetables like onions, bell peppers, mushrooms, or zucchini. Grill the skewers until the chicken is cooked through and vegetables are tender.

Fried

Coat chicken hearts in flour, panko breadcrumbs, or cornmeal and fry in oil for 2-3 minutes until crispy on the outside. Fried chicken hearts taste similar to chicken nuggets.

Stewed

Slow cook chicken hearts with tomatoes, garlic, wine, and herbs for a flavorful stew. Add other ingredients like potatoes or beans along with the hearts.

In Soup

Throw a handful of chicken hearts into your favorite soup. They work well in tomato-based soups, chicken noodle soup, minestrone, or vegetable beef soup.

Chicken Heart Recipes to Try

Here are some unique and delicious recipes using chicken hearts:

Greek Chicken Heart Skewers

Skewered grilled chicken hearts marinated Greek yogurt, lemon, garlic, and oregano.

Chicken Heart Cacciatore

Chicken hearts cooked in a tomato-based Italian sauce with bell peppers, mushrooms, and kalamata olives served over pasta.

Thai Chicken Heart Salad

Seared chicken hearts served on top of a salad with romaine lettuce, shredded carrots, red cabbage, peanuts, and cilantro-lime vinaigrette.

Chicken Heart and Vegetable Soup

Hearty soup with chicken stock, chicken hearts, potatoes, carrots, celery, tomatoes, spinach, and beans.

Mexican Chicken Heart Tacos

Chicken hearts sautéed with peppers, onions, chili powder, and cumin then stuffed into warm corn tortillas and topped with cilantro.

Should You Eat Chicken Hearts?

Chicken hearts are one of the most nutritious parts of the chicken, yet they often get overlooked. They provide a hefty dose of protein along with iron, zinc, choline, selenium, B vitamins, and antioxidants.

Chicken hearts can be used in a variety of recipes like skewers, stews, tacos, salads, and more. Their texture is similar to livers or gizzards.

While healthy individuals can safely eat chicken hearts, those with high cholesterol or heart disease risk may want to limit intake due to the high cholesterol content.

Overall, chicken hearts are an underutilized source of nutrients and make a tasty, budget-friendly addition to many dishes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.