Beef liver vs chicken breast: which is healthier?
Beef liver is more nutrient-dense, scoring 85/100 against 52/100 for chicken breast. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Beef liver
175 kcal per 100 g. 3 oz cooked: 85 g
Higher scoreChicken breast
165 kcal per 100 g. 1 portion: 120 g
Which to pick for your goal
- Fewer caloriesAbout even175 vs 165 kcal per 100 g
- More proteinChicken breast27 vs 31 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumBeef liver351 vs 256 mg per 100 g
- Less saturated fatChicken breast2.5 vs 1 g per 100 g
Nutrition side by side
| Nutrient | Beef liver, 100 g | Chicken breast, 100 g | Beef liver, 85 g | Chicken breast, 120 g |
|---|---|---|---|---|
| Calories | 175 kcal | 165 kcal | 149 kcal | 198 kcal |
| Protein | 27 g | 31 g | 23 g | 37 g |
| Carbohydrates | 5.2 g | 0 g | 4.4 g | 0 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 4.7 g | 3.6 g | 4 g | 4.3 g |
| Saturated fat | 2.5 g | 1 g | 2.2 g | 1.2 g |
| Vitamin C | 0.7 mg | 0 mg | 0.6 mg | 0 mg |
| Vitamin A | 7744 µg | 6 µg | 6582 µg | 7.2 µg |
| Potassium | 351 mg | 256 mg | 298 mg | 307 mg |
| Iron | 6.2 mg | 1 mg | 5.2 mg | 1.2 mg |
| Calcium | 6 mg | 15 mg | 5.1 mg | 18 mg |
| Magnesium | 22 mg | 29 mg | 19 mg | 35 mg |
| Sodium | 77 mg | 74 mg | 65 mg | 89 mg |
Last updated . Scores use the HowHealthyIs Score method.