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

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May 1, 2024

If you’re looking for a nutrient-packed addition to your meals that won’t break the bank, it’s time to consider liver. But which should you choose – beef or chicken liver?

These organ meats are nutritional powerhouses. Both are rich in protein, packed with essential vitamins, and loaded with iron. Plus, each has its own unique flavor and texture—chicken liver is tender and mild, while beef liver is robust and creamy.

Chicken and beef liver are both easy to prepare, and they’re also an excellent choice for those who want to support sustainable meat production. And as a bonus, by incorporating these organ meats into your diet, you help ensure that 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!

Natural Nourishment: The General Benefits of Eating Liver

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.

Chicken and Beef Liver Compared

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

Taste

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.

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.

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

Beef liver with onions
Beef liver spaghetti bolognese
Beef liver with mashed potatoes and a fig compote

Chicken liver

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

Explore more chicken liver recipes in this article.

Chicken or Beef: What Animal Liver Is the Best to Eat?

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.

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.

3 Super Easy, Super Tasty Chicken Liver Recipes

Our commitment to ethically sourced meat includes using every part of our pastured chickens – including chicken liver! It's a delicious way to add nutrition and sustainability to your plate. If you’re unsure how to cook chicken liver, we’ve got you covered! In this post, you’ll find three methods for preparing chicken liver. Whether you’re cooking for yourself, the whole family, or hosting friends, these quick and delicious recipes will surely impress! Is Chicken Liver Good for You? Chicken liver is a nutritional powerhouse. Here’s why: Rich in nutrients: Chicken liver is nutrient-dense, loaded with iron, vitamin B12, vitamin A, choline, selenium, and copper. These vital nutrients support immune function, help wounds heal faster, aid in developing strong bones, and assist with hormone regulation. All of which keep your body functioning optimally. High in protein: With 23 grams of protein per serving, chicken liver is a protein-packed choice that supports muscle tone, brain health, and blood sugar stability. Combat anemia risks: Iron deficiency is a leading cause of anemia, which means having too few red blood cells. Fortunately, chicken liver is an excellent source of iron and vitamins C and B, which work together to keep your blood cells healthy and lower the risk of anemia. The Best Way to Cook Chicken Livers Offal like chicken and beef liver are best cooked quickly. This is because of their naturally high water content. They'll become dry and tough if you cook them for too long. However, chicken liver turns out deliciously creamy, mild, and tender when cooked right. Here are some of the best ways to cook it: Sauté: Cook chicken livers in a pan with a small amount of grassfed butter or extra virgin olive oil for 5-7 minutes. This method crisps the liver’s exterior while keeping the inner meat tender and juicy. Fry: Coat the chicken livers in a little flower, then fry them in a generous amount of extra virgin olive oil over medium-high heat until they’re crispy on the outside and cooked through. Again, this will take 5-7 minutes. Grill: Thread chicken livers onto skewers and grill them over medium-high heat for 4 minutes, turning halfway through cooking. Stir-fry: Cook chicken livers in a wok or pan with your chosen vegetables and sauce. Stir fry for 4-5 minutes. 3 Quick and Easy Chicken Liver Recipes Ready to unleash the wonders of chicken livers in your kitchen? Here are some recipes to try out. The best part? They all take less than half an hour to make! 1. Chicken Liver and Onions Liver and onions are a classic flavor combination for good reason. The deep, rich flavor of the liver balances the sweet, caramelized onions. This recipe is so delicious and satisfying, it will turn even the biggest liver skeptics into fans. To make it, you’ll need: 1 Lb chicken livers 2 Large onions, thinly sliced 3 TBSP Extra virgin olive oil 2 TBSP Butter 2 Cloves garlic, minced 1 TSP salt 1/2 TSP Black pepper 1 TSP Paprika 1/4 Cup flour (optional for coating) Fresh parsley, chopped (for garnish) Here are the steps to follow: Rinse the chicken livers under cold water, then pat dry with a paper towel. If you like a bit of extra crunch, coat them lightly in flour. In a large skillet, heat a splash of extra virgin olive oil with a teaspoon of butter over medium heat until melted and bubbling. Toss in the onions and let them cook, stirring occasionally, until they’re soft and caramelized—this should take about 10-15 minutes. Stir in the garlic and cook for an extra minute until fragrant. Push the onions to the side of the skillet and add the chicken livers. Sauté until they’re browned on all sides and cooked through, about 5-7 minutes. Season with a pinch of salt, pepper, and a sprinkle of paprika. Stir everything and cook for another 2 minutes to blend the flavors. Finish with a sprinkle of fresh parsley and serve hot. Enjoy! 2. Chicken Liver Salad with Spinach and Avocado If you’re in the mood for a light and fresh meal, this chicken liver salad fits the bill. It’s full of heart-healthy fats and iron, and packed with crisp, fresh vegetables. Simple, nourishing, and beautifully balanced. For this recipe, you’ll need: 1 Lb chicken livers 3 TBSP Extra virgin olive oil 1 TBSP Balsamic vinegar 1 TBSP Dijon mustard 1 TSP Honey Salt and pepper to taste 6 Cups fresh spinach leaves 1 Ripe avocado, sliced 1 Small red onion, thinly sliced 1/2 Cup cherry tomatoes, halved 1/4 Cup chopped walnuts (optional) Here’s how to make it: Rinse the chicken livers under cold water, then pat them dry with paper towels. Heat 2 tablespoons of extra virgin olive oil in a skillet over medium heat. Add the chicken livers and cook until they’re browned on all sides and cooked through, about 5-7 minutes. Season with a pinch of salt and pepper. Whisk together the remaining olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper in a small bowl to make a zesty dressing. In a large bowl, toss together the spinach, avocado, red onion, cherry tomatoes, and walnuts. Add the warm chicken livers to the salad and drizzle with the dressing. Gently toss everything to combine. Serve immediately and enjoy! 3. Chicken Liver Stir-Fry with Vegetables This nutritious dish brings all the flavors of your favorite Chinese takeout without the excess sodium. It’s quick to prepare and a feast for the eyes—bright, colorful, and packed with nutrients. All you’ll need is the following ingredients: 1 Lb chicken livers 2 TBSP Soy sauce 1 TBSP Oyster sauce 1 TBSP Rice vinegar 1 TBSP Cornstarch 3 TBSP Extra virgin olive oil 1 Red bell pepper, sliced 1 Yellow bell pepper, sliced 1 Small broccoli head, cut into florets 2 Cloves garlic, minced 1 Inch piece of ginger, minced 2 Green onions, chopped 1/4 TSP red pepper flakes (optional) Cooked brown rice, for serving Once you’ve got the ingredients, just follow these steps: Rinse the chicken livers under cold water, pat dry with paper towel, then cut into bite-sized pieces. In a small bowl, whisk together soy sauce, oyster sauce, rice vinegar, 2 tablespoons olive oil, and cornstarch to create an Asian-style marinade. Add the chicken livers and let them marinate for at least 15 minutes to soak up all the flavors. Heat a splash of olive oil in a large skillet or wok over medium-high heat. Add garlic and ginger, and stir-fry for 1 minute. Toss in the bell peppers and broccoli, and stir-fry for about 5 minutes, or until the vegetables start to soften. Push the veggies to the side and add the marinated chicken livers to the skillet. Cook until they’re browned on all sides and no longer pink in the center–about 5-7 minutes. Mix everything, adding green onions and a sprinkle of red pepper flakes (if you like a bit of heat). Stir-fry for another minute to bring all the flavors together. Serve hot over a bed of cooked brown rice. How Long Should You Cook Chicken Livers? You should cook chicken livers quickly over high heat. Two great ways to cook this organ meat are sauteing and grilling. To saute, cook the chicken livers in a pan with a dash of olive oil for 5-7 minutes. To grill, simply thread the livers onto skewers and grill over medium-high for 4 minutes, turning halfway through. Why Do You Soak Chicken Livers in Milk? Soaking chicken livers in milk can enhance the tenderness of the meat. If you want a melt-in-your-mouth texture, place the chicken livers in a bowl of milk for 45 minutes before cooking. Which Recipe Will You Try? Ready to try one or all three of these chicken liver recipes? Seven Sons’ chicken livers come from ethical, pasture-raised chickens, making them a flavorful and nutritious choice. Give them a try today and taste the difference

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

Natural Nourishment: The General Benefits of Eating Liver