Beef liver vs oysters: which is healthier?
Beef liver is more nutrient-dense, scoring 85/100 against 77/100 for oysters. 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 scoreOysters
102 kcal per 100 g. 6 medium: 84 g
Which to pick for your goal
- Fewer caloriesOysters175 vs 102 kcal per 100 g
- More proteinBeef liver27 vs 11 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarBeef liver0 vs 1.2 g per 100 g
- More potassiumBeef liver351 vs 139 mg per 100 g
- Less saturated fatOysters2.5 vs 0.9 g per 100 g
Nutrition side by side
| Nutrient | Beef liver, 100 g | Oysters, 100 g | Beef liver, 85 g | Oysters, 84 g |
|---|---|---|---|---|
| Calories | 175 kcal | 102 kcal | 149 kcal | 86 kcal |
| Protein | 27 g | 11 g | 23 g | 9.6 g |
| Carbohydrates | 5.2 g | 5.5 g | 4.4 g | 4.6 g |
| Sugars | 0 g | 1.2 g | 0 g | 1 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 4.7 g | 3.4 g | 4 g | 2.9 g |
| Saturated fat | 2.5 g | 0.9 g | 2.2 g | 0.8 g |
| Vitamin C | 0.7 mg | 0 mg | 0.6 mg | 0 mg |
| Vitamin A | 7744 µg | 26 µg | 6582 µg | 22 µg |
| Potassium | 351 mg | 139 mg | 298 mg | 117 mg |
| Iron | 6.2 mg | 9.2 mg | 5.2 mg | 7.7 mg |
| Calcium | 6 mg | 116 mg | 5.1 mg | 97 mg |
| Magnesium | 22 mg | 35 mg | 19 mg | 29 mg |
| Sodium | 77 mg | 166 mg | 65 mg | 139 mg |
Last updated . Scores use the HowHealthyIs Score method.