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Chicken Liver vs. Beef Liver: What’s the Difference?

written by

Blaine Hitzfield

posted on

November 20, 2025

chicken-liver-vs-beef-liver.webp

If you're looking for a nutrient-packed addition to your meals that won't break the bank, it's time to consider liver. Both chicken liver and beef liver are nutritional powerhouses, but they differ in taste, texture, and specific nutrient profiles—making each ideal for different preferences and health goals.

Quick Comparison:

  • Protein: Both deliver about 23g of protein per 100g serving
  • Key Nutrients: Beef liver wins for vitamin A and copper; chicken liver has more iron and calcium
  • Taste: Chicken liver is mild and creamy; beef liver is robust and intense
  • Best For: Chicken liver is perfect for liver beginners; beef liver suits those who love rich, meaty flavors
  • Sustainability: Both are easy to prepare and support nose-to-tail eating, ensuring no part of the animal goes to waste

Still undecided? Let's dive into the benefits of chicken liver vs. beef liver and see which suits your needs best!

Originally published on May 1st, 2024, this article was updated and republished on November 20, 2025.

Why Both Chicken and Beef Liver Are Nutritional Powerhouses

Whether from grass-fed beef or pasture-raised chickens, liver is tasty and nutrient-dense.

This organ meat has earned the title of ‘superfood’ for a reason. Just take a look at these benefits: 

  • Nutrient-dense: Liver is packed with vital nutrients like iron, vitamin B12, vitamin A, choline, selenium, and copper. In fact, a 100g serving of either chicken or beef liver can help you reach your recommended daily allowance for almost all of these vitamins and minerals. 
  • High in satiating protein: A serving of liver provides between 19 to 23g of protein, an essential macronutrient. Protein is crucial for maintaining muscle tone, boosting brain function, and stabilizing blood sugar levels. Plus, it keeps you feeling fuller for longer.
  • Detoxifying: Liver contains two very beneficial compounds: glutathione and choline. These minerals help with liver detoxification, reducing the risk of issues like fatty liver disease. 
  • Reduced risks of anemia: Iron deficiency is the most common cause of anemia, in which your blood doesn’t have enough red blood cells. Luckily, beef and chicken liver are rich sources of iron, and vitamins C and B. These nutrients work together to keep your blood cells healthy and reduce the risk of anemia.

You can read our post for more detailed information on the benefits of beef liver. 

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Beef Liver vs Chicken Liver: A Complete Comparison

While you might think all liver is the same, there are a few key differences. We’ll discuss some of the main ones so you can make the right choice for your needs.

Nutrition

While all liver is delicious, we know that’s not the main draw for most people. It’s the nutritional profile. So, which is more nutritious? 

When it comes to macronutrients, per 100g, they’re both pretty close. Beef liver has slightly more protein than chicken liver, but chicken has marginally fewer calories. 

Macronutrients

Beef Liver

Chicken Liver

​Calories

191 calories

167 calories

Carbohydrates

5.13 grams

0.87 grams

Total Fat

5.26 grams

6.51 grams

Protein

29.1 grams

24.5 grams

(source: USDA 1 and 2)

Beef and chicken livers’ micronutrients are where things get interesting. As you can see from a quick scan of the table below, beef liver is higher in nutrients like vitamin A, niacin, potassium, and copper. Chicken liver, on the other hand, has more iron and calcium. 

Because of this, it’s impossible to say one is better than the other nutrition-wise. They’re both healthy in slightly different ways.

Micronutrients 

Beef Liver

Chicken Liver

Vitamin A

31,700 International Unit

13,300 International Unit

Niacin

17.5 milligrams

11 milligrams

Vitamin B6

1.02 milligrams

0.755 milligrams

Calcium

6 milligrams

11 milligrams

Iron

6.54 milligrams

11.6 milligrams

Potassium

352 milligrams

263 milligrams

Zinc

5.3 milligrams

3.98 milligrams

Copper

14.3 milligrams

0.496 milligrams

Selenium

36.1 micrograms

82.4 micrograms

What Does Beef Liver Taste Like vs Chicken Liver?

Taste and texture are where chicken and beef liver head in different directions. 

Chicken liver has a mild, slightly sweet taste and a creamy, light texture. It’s the perfect option for people just venturing into the world of offal–or who don’t like strong, meaty flavors. 

That’s where beef liver comes in. It has a beautifully distinct flavor: rich, complex, and intense. If you like rare steak, you’ll probably enjoy it. 

You can also sneak beef liver into ground beef for a whole host of delicious, nutritious meals–without the acquired taste. Meals like ground beef and beef liver tacos, burgers, and meatballs are sure to be hit. 

Chicken-Liver.jpg

Cooking

Both chicken and beef liver take just minutes to cook. For the best results, fry the liver in a skillet or air fryer for 4-6 minutes on high heat. Both should reach an internal temperature of 165°F for food safety.

Just one word of caution: be wary of overcooking! You want the liver to be creamy and tender, not chewy and dry. 

This applies more to beef liver, which cooks in slightly less time than chicken liver. 

Tip: Soaking beef liver in a cup of milk for at least an hour before cooking can help keep it tender.

Popular Recipes

Whether you’re leaning more towards cooking with beef or chicken liver (or both), here are some recipe ideas for inspiration.

Beef liver

Chicken liver

  • Chicken liver pate 
  • Sticky Chinese chicken liver stir fry 
  • Chipotle chicken liver enchiladas

Explore more chicken liver recipes in this article.

Which Is Better: Chicken Liver or Beef Liver?

Chicken and beef liver offer unique benefits, making it challenging to crown a definitive winner.

Ultimately, the choice comes down to personal preference. If you prefer a milder taste and softer texture, chicken liver will likely be your best bet. But if you're a fan of red meat's rich, robust flavor, you’ll love beef liver!

Whatever you choose, make sure you do your research on the meat supplier before buying. The health of the animal hugely impacts the nutritional quality and taste of the meat. 

Factory-farmed liver often comes from animals raised on inadequate diets in overcrowded conditions. These animals are typically given antibiotics and growth hormones, which can stress their livers and diminish the quality of the meat.

On the other hand, ethically sourced and humanely harvested meat comes from animals that enjoy optimal nutrition and stress-free conditions. These animals live in a naturally healthy environment, so no antibiotics or GMOs are needed. The result? The highest quality, most nutritious liver you can find.

FAQs

Which is healthier: chicken liver or beef liver?

Both are incredibly healthy, just in different ways. Beef liver contains more vitamin A, niacin, and copper, while chicken liver has more iron and calcium. Your choice depends on your specific nutritional needs—both are nutrient-dense superfoods that support overall health.

Is chicken liver high in protein?

Yes! Chicken liver delivers approximately 23g of protein per 100g serving, making it an excellent high-protein food. It's also packed with B vitamins, iron, and other essential nutrients that support energy and muscle health.

What does beef liver taste like?

Beef liver has a rich, intense, and complex flavor that's more robust than chicken liver. It tastes similar to rare steak but with a distinctive mineral quality. The texture is creamy and dense when cooked properly, making it perfect for those who enjoy bold, meaty flavors.

Which has more iron: chicken or beef liver?

Chicken liver actually contains more iron than beef liver. While both are excellent sources of this essential mineral that helps prevent anemia, chicken liver edges ahead in iron content, making it particularly beneficial for those looking to boost their iron intake.

Are chicken livers good for you?

Chicken livers are incredibly nutritious and packed with essential vitamins and minerals like iron, vitamin B12, vitamin A, and choline. They're an excellent source of high-quality protein and support everything from energy levels to liver detoxification, making them a true superfood addition to your diet.

Can you substitute chicken liver for beef liver in recipes?

Yes, you can substitute chicken liver for beef liver in most recipes, though you'll notice differences in flavor and texture. Chicken liver has a milder taste and cooks slightly faster, so you may need to adjust cooking times. Both work well in pates, stir-fries, and pan-fried dishes, but beef liver holds up better in heartier preparations.

Why should I choose pasture-raised liver?

Pasture-raised liver comes from animals that live healthy, natural lives on regenerative farmland, which directly affects the meat's nutritional quality. When you choose ethically raised liver from farms like Seven Sons, you're supporting sustainable farming practices that improve soil health and respect the whole animal. Plus, our pasture-raised animals aren't given antibiotics or growth hormones, resulting in cleaner, more nutrient-rich organ meat that tastes better, too.

Discover Our Range of Ethically Sourced Organ Meats Today!

Ready to try chicken liver, beef liver, or both? Check out our organ meats, and make your order today. 

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From quick-searing chops to slow-braised shoulders, understanding different pork cuts and their ideal cooking methods helps you create delicious, satisfying meals every time. Whether you're grilling, roasting, or braising, each of the 12 main pork cuts offers unique flavors and textures that shine with the right technique. Quick Facts About Pork Cuts 12 main retail cuts come from four sections of the pig: shoulder, loin, belly, and legQuick-cooking cuts (chops and tenderloin) are lean and cook in under 30 minutesSlow-cooking cuts (shoulder, butt) have more marbling and need 6-8 hours for tender, fall-apart resultsCook ground pork and sausage to 160°F, while whole cuts should reach 145°F internal temperature, with a 3-minute restHeritage, pasture-raised pork is darker pink, firmer, and richer in flavor than conventional pork Pork is a versatile meat rich in protein, vitamins, and minerals. It’s a great addition to a healthy diet, and you can cook it in various ways. 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Beef Liver Benefits: Why It's the Most Nutrient-Dense Meat You Can Eat

Beef Liver Benefits: Why It's the Most Nutrient-Dense Meat You Can Eat

Beef liver benefits include exceptional nutrient density with high levels of vitamin A, B12, iron, and protein. It’s an affordable organ meat for nutrition that supports immune function, boosts energy, and promotes brain and skin health. Originally published on April 24, 2024, this article was updated and republished on November 18, 2025. Quick Facts About Beef Liver Most nutrient-dense meat you can eat (380% daily vitamin A per serving) Supports energy levels, immunity, and brain function Rich in complete protein, iron, and essential vitamins Best sourced from 100% grass-fed beef for maximum nutrition Important to consume in moderation (once weekly for most people) Looking for a low-cost, highly nutritious centerpiece for your next meal? Then you need to try beef liver.  This often-overlooked organ meat is a nutritional powerhouse. It’s lean yet rich in protein, with high levels of vitamin A, B12, and iron. 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So, here’s the nutritional profile you can expect from grass-fed beef liver: High in Protein A serving of beef liver provides an impressive 23 grams of protein, making it an excellent source of essential amino acids.  Your body needs amino acids to build and repair muscle, maintain brain function, and balance blood sugar levels.  Plus, from a weight management perspective, beef liver helps keep you fuller for longer. So, you’re less likely to reach for an unhealthy snack after your meal. Rich in Vitamins Beef liver is abundant in plenty of essential vitamins your body needs to function optimally:  Vitamin A: One serving of beef liver has 380% of your body’s daily vitamin A needs. This vitamin is essential for healthy vision, glowing skin, and fighting free radicals.  B-complex vitamins: Beef liver contains almost half your RDA of several B vitamins. These are essential for nervous system health, mood regulation, and metabolic function. Packed with Minerals Beef liver is an excellent source of fatigue-fighting iron. A serving contains 30% of your daily intake.  But that’s not all. This tasty, tender meat also provides 50% of your daily selenium, 40% of your zinc, and 31% of your phosphorus requirements.  These vital minerals have powerful antioxidant properties. They play crucial roles in thyroid gland function, sleep regulation, and DNA production. Contains Coenzyme Q10 Beef liver is an excellent source of the antioxidant Coenzyme Q10 (CoQ10), offering 3 mg per 100g. CoQ10 protects cells from damage and maintains a healthy metabolism. Health Benefits of Eating Beef Liver Now that we’ve explored beef liver’s impressive nutritional profile, let’s delve into the benefits of incorporating it into your diet. Supports Immune Function Your ‘immunity’ is your body’s ability to fight off infections and prevent harmful cell changes. Beef liver contains plenty of vitamins and minerals to boost immune function.  Firstly, its A and B vitamins help your body maintain healthy, normal immune cells.  Plus, the iron and copper in beef liver encourage antibody production. This helps your body fight off toxic antigens that could make you sick.  Boosts Energy Levels A common cause of persistent fatigue is iron deficiency anemia. People get this when they don't have enough iron in their diet. Iron is vital for transporting oxygen to the muscles and brain. It plays a crucial role in both mental agility and physical performance. Low iron levels can even manifest as a lack of focus and increased irritability. Luckily, beef liver offers a delicious solution to this problem. It provides a healthy dose of iron to boost your energy levels. Plus, thanks to its vitamin and mineral content, beef liver also helps stabilize energy levels and promote restful sleep. Promotes Healthy Vision You’ve likely heard that munching on carrots can do wonders for your eyesight. That's because this vegetable contains plenty of vitamin A and retinol.  Vitamin A maintains optimal eye health in several ways. It fends off macular degeneration, tackles dry eyes, and bolsters sight in dimly lit environments. But you don't need to eat lots of carrots to get a healthy dose of vitamin A. Beef liver has three times the amount per 100 grams. Enhances Brain Health Beef liver is what's known as "brain food." This is because it supports healthy brain functioning.  In fact, Chicago Medical School found that people who regularly eat beef liver have better memory and a lower risk of Alzheimer's than others.  The omega-3 fatty acids in beef liver can also protect your brain as you age. Qingdao University found these nutrients directly protect against cognitive decline.  Improves Muscle Mass and Repair Adequate protein intake is crucial for sustaining and developing muscle mass. When you consume protein, your body breaks it down into amino acids. These amino acids are then used for tissue repair, hormone regulation, and energy synthesis. However, not all foods are complete proteins. This means they lack some of the nine essential amino acids your body needs.  Enter beef liver—a delicious, complete protein source. With over 20g of protein per serving, it’s a great choice for post-workout recovery or boosting daily protein intake. Supports Skin Health Another benefit of beef liver is that it can make you glow from the inside out. Firstly, it's rich in retinol. This vitamin promotes healthy cell turnover, giving you a fresh and clear complexion. Beef liver also contains youth-boosting peptides like glutathione and collagen. These help to maintain skin elasticity and firmness. The B vitamins in beef liver also support skin health. Vitamin B2, for example, repairs damaged skin cells and stimulates new growth. Vitamin B3, or niacin, keeps skin hydrated and inflammation at bay. Aids in Detoxification Besides being incredibly tasty, eating beef liver is also good for your liver. This is because it contains two important compounds:  Glutathione helps with detoxification, neutralizing harmful toxins that can damage the liver.  Choline prevents fat buildup in the liver, reducing the risk of fatty liver disease and promoting overall liver health. Precautions  While beef liver is healthy to eat, it’s essential to enjoy it as part of a balanced and diverse diet. That's because of its high vitamin A content.  Vitamin A is fat-soluble, meaning it's stored in the body. Consuming too much of it can be harmful. So, it's best to eat beef liver once a week for most people.  Certain demographics will need to be more cautious:  Pregnant women: Too much vitamin A has been linked to birth defects. It’s best that pregnant women avoid beef liver during pregnancy.  Gout sufferers: All organ meats are naturally high in purines. While eating purines is fine for most, people with gout should avoid high-purine foods. FAQs Is liver good for you? Yes, liver is exceptionally good for you when consumed in moderation. It's one of the most nutrient-dense foods available, providing high levels of vitamin A, B12, iron, and complete protein that support immune function, energy levels, and brain health. Is beef liver good for you? Yes, beef liver is excellent for your health. A single serving delivers 380% of your daily vitamin A, 30% of your iron needs, and 23 grams of complete protein, making it ideal for boosting energy, supporting immunity, and promoting healthy vision and skin. What are the main benefits of eating beef liver? The main benefits of beef liver include supporting immune function through vitamins A and B, boosting energy levels with iron, promoting healthy vision with retinol, and enhancing brain health with omega-3 fatty acids. It also provides complete protein for muscle repair and nutrients that support skin health and detoxification. How much beef liver should I eat? It's best to eat beef liver once a week for most people due to its high vitamin A content. Since vitamin A is fat-soluble and stored in your body, consuming beef liver too frequently can lead to excessive intake, so moderation is key. Is grass-fed beef liver better than grain-fed? Yes, grass-fed beef liver is significantly better than grain-fed. Studies show that grass-fed liver contains up to four times more nutrients than grain-fed, and it's free from GMO grains, antibiotics, and steroids that can compromise liver quality and nutritional value. Does beef liver really boost energy? Yes, beef liver effectively boosts energy levels by providing 30% of your daily iron needs per serving. Iron is vital for transporting oxygen to your muscles and brain, combating fatigue from iron deficiency anemia, and supporting both mental agility and physical performance. Can I eat beef liver every day? While beef liver is incredibly nutritious, it's best enjoyed in moderation rather than daily. Because it provides 380% of your daily vitamin A needs per serving, eating it too frequently may lead to excess vitamin A, which your body stores over time. For most people, enjoying beef liver once or twice weekly gives them all the nutritional benefits while maintaining balance in their diet. Try Our Delicious Grass-Fed Beef Liver Today! Now that you're familiar with beef liver's nutritious benefits, it's time to try it for yourself! Check out these simple beef liver with onion recipes. Order Seven Sons’ grass-fed beef liver today and unlock the health benefits of this meat. 

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