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Chicken Heart Nutrition: Are Chicken Hearts Good for You?

Cooked chicken hearts on a cutting board

Chicken hearts are inexpensive, delicious when cooked well, and are packed with nutrients, including protein, iron, and various B vitamins.

Here’s everything you need to know about chicken hearts.

What is chicken heart?

Chicken hearts are muscular pumps full of nutrients. People usually grill, sautée, or add them to stews, and they have a rich, metallic flavor. While the taste can take getting used to, just like other types of offal — gizzards, liver, and kidneys — chicken hearts are well worth trying.

Chicken hearts have a history in rural and southern cuisines, where ingenuity turned using discarded cuts into incredible meals. These days, chicken hearts are valued for their flavor, nutrients, and texture. They continue to grow in popularity, aligning with the food waste reduction and cooking communities alike.

Chicken heart nutrition facts

According to the USDA & Eat This Much, a one-cup (145g) serving of cooked chicken hearts provides [*][*]:

Macronutrients

  • Calories: 268
  • Carbohydrates: 3.4g
  • Fat: 11.5g
  • Protein: 38.3g
  • Fiber: 0g
  • Sugar: 0g
  • Cholesterol: 351mg

Vitamins

  • Vitamin A: 1% DV
  • Vitamin B3: 25% DV
  • Vitamin B6: 36% DV
  • Vitamin B12: 440% DV
  • Vitamin C: 3% DV

Minerals

  • Calcium: 3% DV
  • Iron: 164% DV
  • Magnesium: 7% DV
  • Phosphorus: 23% DV
  • Potassium: 41% DV
  • Zinc: 96% DV
  • Copper: 81% DV
  • Manganese: 7% DV
  • Selenium: 21% DV

Is chicken heart healthy?

Yes. When included in a balanced diet and sourced from healthy (ideally pasture-raised) chickens, chicken hearts are a nutritious and healthy cut to include in your diet, offering a rich source of protein, vitamins, and minerals.

They are particularly high in vitamin B12, which is crucial for nerve function and the formation of red blood cells. Chicken hearts are also low in calories and fat, making them a lean, high-protein choice that is good for both cutting and bulking.

Chicken heart health benefits

Chicken hearts provide numerous health benefits due to their rich nutritional profile:

  • Rich in vitamin B12: A single serving offers about 440% of your daily value, supporting red blood cell formation and neurological function.
  • High in iron: At 164% of the daily value per cup, chicken hearts help combat iron deficiency, which is crucial for oxygen transport in the body.
  • Good source of niacin (vitamin B3): Niacin plays an essential role in energy metabolism and DNA repair.
  • Contains phosphorus: This mineral is vital for bone health and energy production.
  • Protein-packed: With over 20 grams of protein per serving, chicken hearts contribute to muscle health and overall bodily functions.
  • Supports heart health: Chicken hearts are low in fat and cholesterol, making them a heart-friendly choice (perhaps a bit ironically!).

Let’s take a closer look at these benefits:

High protein-to-calorie ratio

Chicken hearts are a high-protein food, with over 20 grams per 100 grams. This makes them an excellent source of protein for those looking to build or maintain muscle mass. When compared to other protein sources, chicken hearts have a great protein-to-calorie ratio.

High in iron

Iron is essential for growth and development, playing a key role in hemoglobin formation, which transports oxygen in the blood. Chicken hearts provide 164% of the daily value of iron needed in just a single cup. The protein in hearts can also aid in the absorption of iron, particularly when consumed alongside vitamin C-rich foods [*].

Tons of B vitamins

Chicken hearts are a significant source of B vitamins, particularly B12, which support red blood cell production, neurological health, and mood regulation. The high niacin content also contributes to overall health, supporting metabolism and skin health [*].

Bioavailable vitamin A

While chicken hearts are not as high in vitamin A as liver, they still contain enough to contribute to good vision, immune function, and skin health.

Potential downsides of eating chicken heart

As with any food, moderation is key. Here are a few things to keep in mind:

  • Cholesterol content: Chicken hearts do contain cholesterol—about 117% of your daily value in a one-cup serving. While dietary cholesterol doesn’t affect everyone equally, those with certain health conditions may need to monitor their intake [*].
  • Sodium levels: Depending on how they are prepared, chicken hearts can be high in sodium. Make chicken heart at home to control the salt/sodium level yourself.
  • Purine content: Chicken hearts contain purines, which can be problematic for individuals prone to gout or kidney issues. Excessive purine intake can lead to elevated uric acid levels, resulting in discomfort [*].
  • Potential for contaminants: As with any organ meat, there is a risk of exposure to contaminants if the chickens are not raised in clean environments. Sourcing hearts from reputable, pasture-raised farms is ideal

How to incorporate chicken heart into your diet

Adding chicken hearts to your meals is easy. They cook fast, and they are cheap.

Here are some simple ways to add them in:

  1. Grill some chicken heart skewers: Marinate the hearts in your favorite spices and fire up the grill. Sandwich between pieces of bell pepper.
  2. Sautée with garlic and herbs: Quickly sauté chicken hearts in olive oil with garlic, fresh herbs, and a splash of lemon juice for an easy weeknight protein.
  3. Stir-fry with fresh vegetables: Cook chicken hearts with a mix of bell peppers, broccoli, and snap peas for a good stir-fry.  Serve over rice.
  4. Make chicken heart tacos: Marinate in lime beforehand and then season cooked hearts with taco spices, and serve in tortillas with avocado, salsa, sour cream, and cheese.
  5. Add to chicken noodle soup: Sear and then simmer hearts before simmering them with whatever broth, vegetables, and herbs you have on hand. You can also add both heart and breast meat for varied flavor.
  6. Fry chicken hearts: It’s not as healthy, but you can make delicious chicken bites with chicken hearts. Dip it in spicy aioli and you are set.

You can also slip some chicken heart into any ground meat dish (e.g. burgers, lasagnas) by using a food processor. This is a nice way to add in some extra nutrients without tasting the heart too much.

Consider a marinade to cut some of the metallic taste

The offal taste can be a lot at first. It’s something you get used to, like hot sauce, but marinating the chicken hearts in advance can help dull some of that metallic flavor.

Here’s a simple marinade to try:

  • 1/4 cup olive oil
  • 1/3 cup balsamic vinegar (or lemon juice)
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano (fresh is better)
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste

Drop the cleaned chicken hearts in a sealable bag, place them in the fridge, and let them sit for at least one hour and ideally overnight.

Avoid marinating the hearts for only a few minutes, as that can tighten the protein coils, making them tougher. They need more time for the protein strands to relax again and reabsorb the water.

Do you need to clean and trim chicken hearts before cooking them?

Usually not. Any blood vessels will burn off, the fat will render, and any blood clots will liquify during cooking [*]. Plus, chicken hearts from butchers, supermarkets, and other meat markets are typically trimmed and cleaned in advance.

Most people recommend rinsing them before cooking but also may be overkill, as that is a relic from older days when meat production wasn’t as regulated or reliable.

It mostly comes down to aesthetics, so I wouldn’t worry about it. It’s also a lot of work!

The bottom line

Even if you shift between different types of “offal” like liver or kidney for variety, adding offal like chicken hearts into your diet is a tasty and healthy decision. They are lean, full of protein, and easy to prepare.

In short, chicken hearts are:

  • High in protein
  • Rich in iron
  • Loaded with B vitamins
  • Heart-healthy
  • Versatile in cooking
  • Cheap
  • Delicious

Where to buy the highest quality chicken hearts

Just like with any other meat, the quality of chicken hearts matters. Sourcing them from healthy, well-raised chickens ensures you get the best nutritional profile. Opting for free-range or pasture-raised chicken hearts means you are more likely to receive meat that is not only healthier but also tastes better.

The point is, why read all of this information on healthy chicken hearts but then choose chicken livers that are raised in unhealthy conditions?

US Wellness Meats’ free-range chickens are raised on pasture with a salad bar of grasses, legumes, and insects. The limited amount of grain US Wellness Meats’ free-range chickens consume is non-GMO. They are also antibiotic and hormone-free.

Check out our 100% organic feed, free-range chicken hearts.

 


Nathan PhelpsNathan Phelps

Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.