Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: beef liver has more vitamin B12, vitamin A and copper; chicken liver has more folate and iron, and a milder taste. Both are among the most nutrient-dense foods in the Canadian Nutrient File. Beef liver gives about 83.1 mcg of B12 per 100 g against 21.1 mcg for chicken liver, while chicken liver gives about 560 mcg of folate against 260 mcg.
Side by side, per 100 g cooked
| Per 100 g | Beef liver | Chicken liver |
|---|---|---|
| Energy (kcal) | 176 | 172 |
| Protein (g) | 26.5 | 25.8 |
| Fat (g) | 4.68 | 6.43 |
| Iron (mg) | 6.17 | 12.9 |
| Zinc (mg) | 5.23 | 4.01 |
| Copper (mg) | 14.6 | 0.54 |
| Selenium (mcg) | 32.8 | 88.2 |
| Vitamin A (mcg RAE) | 7,744 | 4,296 |
| Vitamin B12 (mcg) | 83.1 | 21.1 |
| Folate (mcg DFE) | 260 | 560 |
| Choline (mg) | 418 | 327 |
| Riboflavin (mg) | 3.42 | 2.31 |
| Vitamin B6 (mg) | 1.03 | 0.84 |
| Cholesterol (mg) | 381 | 564 |
Source: Health Canada, Canadian Nutrient File 2026: “Beef, liver, pan-fried”, “Chicken, liver, all classes, cooked, pan-fried”, “Lamb, liver, pan-fried”, “Veal, liver, pan-fried”, “Pork, liver, braised”, “Animal fat, beef tallow”, “Animal fat, lard (pork)”, as applicable.
Which to choose
- For B12, vitamin A and copper: beef liver.
- For folate and a milder taste: chicken liver.
- Either way: both are very high in vitamin A, so modest portions are best, especially in pregnancy.
More: beef liver nutrition facts, chicken liver nutrition facts and all livers compared.
FAQ
Is beef liver or chicken liver healthier?
They are both very nutrient-dense. Beef liver has more B12, vitamin A and copper; chicken liver has more folate and iron.
Which liver has more iron?
In the Canadian Nutrient File 2026, pan-fried chicken liver has more iron per 100 g than pan-fried beef liver.
Does chicken liver taste milder than beef liver?
Most people find chicken liver milder and creamier.
Before you decide: read the Rise Nutrition reviews, every product rated by verified buyers.
Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
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