The following table compares the nutritional content of beef liver, chicken liver, and pork liver. The nutritional data is per 100g (3.52oz) of cooked liver.
Remember-all kinds of liver are a great source of protein, vitamins, and minerals- but some of them are higher in specific nutrients than others.
Using this table, you can make an informed decision about which liver to choose based on your individual nutritional needs.
| Beef Liver | Chicken Liver | Pork Liver | |
|---|---|---|---|
| Protein | 26 | 25 | 26 |
| Fat | 5 | 6 | 5 |
| Carbs | 5 | 1 | 4 |
| — | — | — | |
| Vitamin A | 31,718IU | 13,328IU | 17,998IU |
| Vitamin C | 1.9mg | 27.9mg | 23.6mg |
| Thiamin (B1) | 0.2mg | 0.3mg | 0.3mg |
| Riboflavin (B2) | 3.4mg | 2.0mg | 2.2mg |
| Niacin (B3) | 17.5mg | 11.0mg | 8.4mg |
| Vitamin B6 | 1.0mg | 0.8mg | 0.6mg |
| Folate (B9) | 253mcg | 578mcg | 163mcg |
| Vitamin B12 | 70.6mcg | 16.8mcg | 18.7mcg |
| Pantothenic Acid (B5) | 7.1mg | 6.7mg | 4.8mg |
| — | — | — | |
| Iron | 6.5mg | 11.6mg | 17.9mg |
| Magnesium | 21.0mg | 25.0mg | 14.0mg |
| Phosphorus | 497mg | 405mg | 241mg |
| Potassium | 352mg | 263mg | 150mg |
| Zinc | 5.3mg | 4.0mg | 6.7mg |
| Copper | 14.3mg | 0.5mg | 0.6mg |
| Manganese | 0.4mg | 0.4mg | 0.3mg |
| Selenium | 36.1mcg | 82.4mcg | 67.5mcg |
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Quick Facts
The highest in Vitamin C is chicken liver
Vitamin C plays a vital role in the body. People on the keto and carnivore diet sometimes worry about not getting enough vitamin C.
Vitamin C is essential for immune system function, adrenal health, hormone production, and maintaining healthy blood vessels. So, it’s clear that getting enough vitamin C is important for people on the keto and carnivore diets.
Chicken liver is a good source of vitamin C, so including it in your diet is a good way to make sure you’re getting enough of this important nutrient.
Relying solely on organ meats for your vitamin C needs may not be ideal, as you would need to eat a large amount of liver to meet your needs (which will provide way too much Vitamin A. Toxicity from too much of this vitamin can lead to many issues – including serious ones).
The highest in Vitamin A is beef liver
While all livers contain Vitamin A in large amounts, beef liver contains the most. This means that you shouldn’t eat beef liver every day (because of Vitamin A toxicity), but when eaten in moderation, it’s a good way to get a lot of Vitamin A.
Vitamin A is important for the immune system, and it’s especially important for the eyes. Liver contains the most bioavailable Vitamin A form. It’s much better absorbed and effective than the Vitamin A found in vegetables.
The highest in Magnesium is chicken liver
Chicken liver contains magnesium in an easily absorbable form, making it a good choice for those on the keto diet. This nutrient is needed for over 300 biochemical reactions in the body.
It’s clear that getting enough magnesium is important for good health, but it’s especially critical for people following a ketogenic diet.
The highest in Copper is beef liver
Getting enough copper in your diet is essential for good health. Beef liver is an excellent source of copper, and of course–many other nutrients.
Liver is a Superfood
Liver has a unique, strong flavor and texture – which some people love, while others hate (to say the least). Nowadays, in many butcher shops, you can find a variety of livers, including chicken liver, pork liver, and beef liver.
In most countries, livers are very cheap and cost up to 5 times less than expensive cuts like ribeye. You may wonder – if livers are so cheap, are they any good and healthy?
The answer is yes! The liver is one of the most nutritionally dense foods. Some call it the “multivitamin of nature”. It contains significant amounts of different vitamins (including vitamin A, vitamin B2, vitamin B3, vitamin B12) as well as copper, magnesium, and more.
Many on the keto and carnivore diet worry about nutrient deficiencies (especially vitamin C deficiency). By consuming liver weekly, you can supply your body with many vitamins and minerals in generous amounts.
Chicken Liver vs Beef Liver
In most countries, chicken liver is much more popular than beef liver. Most people, when having to choose beef liver vs chicken liver – will choose the latter.
Chicken liver is easier to prepare. If you cook beef liver for too long – it will become very chewy and hard. Chicken liver, on the other hand, stays juicy even when overcooked a bit.
Beef liver contains significantly more Vitamin A than chicken liver (keep in mind that both contain much higher than the daily recommended amounts). This vitamin is crucial for good health and has been linked to a lower risk of many medical conditions.
Chicken liver contains much more vitamin C than beef liver. If you are worried about Vitamin C deficiency (especially if you are not eating plants, for example – on a carnivore diet) – chicken liver will be a good solution – in moderate amounts of course.
Beef liver vs Pork liver
In some countries, pork liver is very popular, and in others – it can rarely be found. Both beef liver and pork liver are very nutrient-dense.
Pork liver contains more Vitamin C than beef liver, so that’s something you should take into account, especially if you try to obtain more Vitamin C from food.
Summery
Chicken Liver vs Beef Liver vs Pork Liver – who wins? The answer is obvious – all livers are great and nutrient-dense. They are a real superfood and you should definitely eat some liver weekly. Check out easy and delicious liver recipes on our website.