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

written by

Blaine Hitzfield

posted on

May 1, 2024

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. 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. 

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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. 

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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

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. 

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