Does Chicken Liver Have More Iron Than Beef Liver?

November 30, 2025 •

2 min read

According to the USDA, a 3-ounce portion of cooked chicken liver contains 9.86 milligrams (mg) of iron, making it a very potent source of this essential mineral. While both chicken and beef liver are nutritional powerhouses, chicken liver generally provides significantly more iron per serving, a fact that is critical for those managing iron deficiency.

Quick Summary

Chicken liver generally contains a higher concentration of iron compared to beef liver per equal serving size. The article compares the iron content and overall nutritional value of both chicken and beef liver, highlighting chicken liver as a superior source of heme iron. It also discusses other iron-rich food options and health benefits.

Key Points

Chicken Liver Wins for Iron: Gram-for-gram, chicken liver contains significantly more iron than beef liver.
Heme Iron is Best: The iron in both chicken and beef liver is heme iron, which is more easily absorbed by the body compared to plant-based non-heme iron.
Nutritional Differences Exist: While chicken liver is higher in iron and selenium, beef liver contains more Vitamin A and copper.
Enhance Absorption: To get the most out of iron-rich foods, pair them with Vitamin C sources like citrus fruits or peppers.
Variety is Key: A balanced diet that includes a mix of heme and non-heme iron sources, along with enhancers like Vitamin C, is the best strategy for maintaining healthy iron levels.

Comparing the Iron Content: Chicken Liver vs. Beef Liver

When it comes to boosting iron intake, organ meats are often recommended due to their high concentration of heme iron, which is the type most easily absorbed by the body. Data from the USDA and other nutritional sources reveal that chicken liver is generally higher in iron than beef liver.

A 3-ounce serving of cooked chicken liver provides approximately 9.86 mg of iron, about 54% of the daily value, while the same size serving of cooked beef liver contains around 5.56 mg of iron, about 31% of the daily value. This makes chicken liver a more iron-dense option.

Nutritional Profile: Beyond the Iron

Both chicken and beef liver are nutrient-dense, but their nutritional profiles vary.

Vitamin A: Beef liver has more Vitamin A.
Vitamin B12: Both are good sources, with beef liver often having slightly more.
Selenium: Chicken liver is particularly rich in selenium.
Copper: Beef liver contains significantly more copper.
Folate (Vitamin B9): Chicken liver is a good source of folate.


Nutrient (per 100g)	Chicken Liver	Beef Liver
Iron (mg)	11.6	6.5
Vitamin A (IU)	13,300	31,700
Vitamin B12 (mcg)	~165	~60
Selenium (mcg)	82.4	36.1
Copper (mg)	0.496	14.3

Other Sources of Iron to Consider

Other foods can also contribute to iron intake, including legumes, seafood like oysters, dark leafy greens such as spinach, fortified foods, and red meat.

How to Maximize Iron Absorption

To improve iron absorption:

Pair with Vitamin C: Consume iron-rich foods with Vitamin C sources.
Avoid Certain Inhibitors: Limit consumption of tea, coffee, and dairy with iron-rich meals.
Choose Heme Iron: Heme iron from animal products is more easily absorbed.

Conclusion: The Winner for Iron Content

Chicken liver provides more iron per serving than beef liver, making it a good choice for increasing iron intake, particularly for those with iron deficiency anemia. However, both are nutritious, offering different benefits. A balanced diet with various iron sources and strategies to enhance absorption is recommended for maintaining healthy iron levels. For more on iron's health benefits, you can consult the National Institutes of Health.(https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/)

Potential Risks and Considerations

Liver is high in Vitamin A, which can be toxic in excess, especially for pregnant women. Moderation is important, and those with health concerns should consult a doctor.

Cooking with Chicken Liver

Chicken liver has a milder flavor and can be used in dishes like pate, sautéed preparations, or added to sauces and stews.

Frequently Asked Questions

Chicken liver contains heme iron, which is the form of iron derived from animal products and is more easily and efficiently absorbed by the body compared to non-heme iron from plant sources.

Neither is definitively healthier overall, as they both offer a wide range of essential nutrients. While chicken liver has more iron, beef liver is higher in Vitamin A and copper. The better choice depends on your specific nutritional needs.

Eating iron-rich foods like liver helps prevent iron deficiency anemia, supports oxygen transport in the blood, boosts energy levels, and contributes to a healthy immune system.

To improve iron absorption, consume iron-rich foods with a source of Vitamin C, such as orange juice, bell peppers, or spinach. It's also helpful to avoid drinking tea or coffee with iron-heavy meals.

While liver is rich in iron, it is also extremely high in Vitamin A, which can be harmful in large doses during pregnancy. Pregnant women should consult their doctor before consuming liver regularly.

Common symptoms of iron deficiency include persistent fatigue, weakness, pale skin, shortness of breath, headaches, and dizziness.

No, there are no vegetarian sources that provide iron with the same level of bioavailability as heme iron from liver. However, plant-based foods like lentils, soybeans, and spinach can be excellent sources of non-heme iron, especially when paired with Vitamin C.