Beef liver vs crab: which is healthier?

Beef liver is more nutrient-dense, scoring 85/100 against 69/100 for crab. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Beef liver

85/100Excellent nutrient density

175 kcal per 100 g. 3 oz cooked: 85 g

Higher score

Crab

69/100High nutrient density

83 kcal per 100 g. 3 oz cooked: 85 g

Which to pick for your goal

Fewer caloriesCrab175 vs 83 kcal per 100 g
More proteinBeef liver27 vs 18 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 259 mg per 100 g
Less saturated fatCrab2.5 vs 0.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Beef liver, 100 g	Crab, 100 g	Beef liver, 85 g	Crab, 85 g
Calories	175 kcal	83 kcal	149 kcal	71 kcal
Protein	27 g	18 g	23 g	15 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	0.7 g	4 g	0.6 g
Saturated fat	2.5 g	0.2 g	2.2 g	0.2 g
Vitamin C	0.7 mg	3.3 mg	0.6 mg	2.8 mg
Vitamin A	7744 µg	1 µg	6582 µg	0.8 µg
Potassium	351 mg	259 mg	298 mg	220 mg
Iron	6.2 mg	0.5 mg	5.2 mg	0.4 mg
Calcium	6 mg	91 mg	5.1 mg	77 mg
Magnesium	22 mg	36 mg	19 mg	31 mg
Sodium	77 mg	395 mg	65 mg	336 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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