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Head to headBeef Liver vs Chicken Liver
Liver vs liver — the two most nutrient-dense foods we grade, head to head.
Beef Liver takes it, 76 to 75. A 1-point gap. The most nutrient-dense food on this list, and it isn't close. Chicken Liver’s case: Cheaper than beef liver and even richer in iron and folate. Watch out: Vitamin A is extremely high — treat liver as a 1–2x per week food, not a daily staple.
Tale of the tape
| Nutrient | Beef Liver per 100g | Chicken Liver per 100g |
|---|---|---|
| Calories | 191 | 119 ● |
| Protein | 29g ● | 16.9g |
| Total Fat | 5.3g | 4.8g ● |
| Saturated Fat | 1.8g | 1.6g ● |
| Dietary Fiber | 0g | 0g |
| Sodium | 99mg | 87mg ● |
| Cholesterol | 275mg | 180mg ● |
| Potassium | 313mg ● | 230mg |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Beef Liver wins
- Beef Liver has less sodium per 100 calories (Chicken Liver has more).
- Beef Liver has less saturated fat per 100 calories (Chicken Liver has more).
- Vitamin B12: 3462% DV vs Chicken Liver’s 708% DV (per 100g).
- Vitamin A: 1049% DV vs Chicken Liver’s 366% DV (per 100g).
- Niacin: 109% DV vs Chicken Liver’s 67% DV (per 100g).
Where Chicken Liver wins
- Folate: 147% DV vs Beef Liver’s 63% DV (per 100g).
Questions
Is Beef Liver healthier than Chicken Liver?
By our scoring, Beef Liver grades higher (76 vs 75). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Beef Liver or Chicken Liver?
Beef Liver: 15.2g per 100 calories. Chicken Liver: 14.2g per 100 calories.
How many calories are in Beef Liver vs Chicken Liver?
Beef Liver: 191 calories per 100g. Chicken Liver: 119 calories per 100g.