Beef, variety meats and by-products, liver vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Beef liver and chicken breast represent perhaps the biggest micronutrient density gap of any protein comparison. Beef liver delivers 20.4g protein at 135 calories per 100g with 3.63g fat — similar macros to chicken breast (22.5g protein, 165 calories, 1.93g fat). But the micronutrient story is where liver leaves every other protein in the dust.
Beef liver contains over 1,000 percent of daily vitamin A needs per 100g, 800 percent of vitamin B12, 50 percent of folate, and significant iron, copper, and riboflavin. No other whole food approaches this level of micronutrient concentration. Chicken breast, by comparison, provides moderate niacin and B6 but is otherwise micronutrient-sparse.
The barrier to liver consumption is taste — its strong, metallic, minerally flavor is polarizing. Many people who ate it in childhood have negative associations, and those encountering it for the first time find it challenging. However, even small amounts of liver (50g once or twice per week) provide micronutrient insurance that no multivitamin can fully replicate.
Pro tip
Blend raw beef liver in a food processor and mix it into ground beef at a 20-80 percent ratio for burgers, meatballs, or bolognese sauce. The liver becomes undetectable in flavor but still delivers its extraordinary micronutrient payload. This is the easiest way to eat liver for people who dislike its taste.
Quick Verdict
Best for weight loss
Beef, variety meats and by-products, liver
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Beef, variety meats and by-products, liver: 100g (100g) | Chicken Breast: 100g (100g)
135
Beef, variety meats and by-products, liver
165
Chicken Breast
20.4g
Beef, variety meats and by-products, liver
22.5g
Chicken Breast
3.89g
Beef, variety meats and by-products, liver
0g
Chicken Breast
3.63g
Beef, variety meats and by-products, liver
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
60%
Beef, variety meats and by-products, liver
55%
Chicken Breast
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| Nutrient | Beef, variety meats and by-products, liver | Chicken Breast |
|---|---|---|
| Calories | 135 | 165 |
| Protein | 20.4g | 22.5g |
| Carbs | 3.9g | 0g |
| Fat | 3.6g | 1.9g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 69mg | 65.8mg |
| Cholesterol | 275mg | 72.7mg |
| Saturated Fat | 1.23g | 0.35g |
| Potassium | 313mg | 330mg |
| Vitamin A | 4970mcg | — |
| Vitamin C | 1.3mg | — |
| Calcium | 5mg | 3.94mg |
| Iron | 4.9mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Beef, variety meats and by-products, liver. With 135 calories and 20.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 2.1g more than Beef, variety meats and by-products, liver.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
Organ meats like liver provide nutritional density that supplements struggle to match. Sunn helps you track these nutrient-dense foods and see how even small weekly servings dramatically improve your vitamin and mineral coverage.
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Take the free quizCommon Questions
Is Beef, variety meats and by-products, liver or Chicken Breast better for weight loss?
For weight loss, Beef, variety meats and by-products, liver is the better choice. Beef, variety meats and by-products, liver has 135 calories and 20.4g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beef, variety meats and by-products, liver or Chicken Breast?
Chicken Breast has more protein per serving. Beef, variety meats and by-products, liver provides 20.4g and Chicken Breast provides 22.5g of protein.
Can I eat both beef, variety meats and by-products, liver and chicken breast together?
Yes! Combining beef, variety meats and by-products, liver and chicken breast gives you 300 calories and 42.9g protein. This combination can work well as part of a balanced meal.