Nutrition Diet: What Type of Liver Is High in Iron?

October 11, 2025 •

4 min read

Gram for gram, pork liver often contains more iron than beef or chicken liver, with one source suggesting as much as 18 mg per 100 grams. Understanding what type of liver is high in iron can be crucial for those aiming to increase their dietary intake of this essential mineral, particularly as a potent source of easily absorbable heme iron.

Quick Summary

A comparison of pork, lamb, chicken, and beef liver reveals significant differences in iron content. Learn which organ meats are richest in bioavailable heme iron and other essential vitamins like A and B12, along with key preparation tips.

Key Points

Pork Liver Leads: While different animal livers are excellent iron sources, pork and lamb liver generally contain the highest concentrations of iron per serving.
Heme Iron's Edge: The iron in liver is heme iron, which is absorbed by the body much more efficiently than the non-heme iron found in plant foods.
Nutrient-Dense Superfood: Beyond iron, liver is packed with other crucial nutrients, including high amounts of Vitamin B12, Vitamin A, and copper.
Moderation is Key: Due to its extremely high Vitamin A content, liver should be consumed in moderation to avoid potential toxicity.
Enhance Flavor: Soaking liver in milk or using cooking methods like pan-frying with onions can improve its flavor profile, making it more enjoyable to eat.
Beneficial for Anemia: The potent and highly absorbable iron in liver makes it a highly effective dietary choice for preventing and treating iron-deficiency anemia.

Unpacking the Iron Content in Liver

Liver from various animals has long been recognized as a powerhouse of nutrition, celebrated for its high content of iron, vitamins, and minerals. However, not all liver is created equal when it comes to mineral concentration. For those looking to maximize their iron intake, a careful comparison of pork, lamb, chicken, and beef liver is essential. While data can vary slightly depending on the source and preparation, a clear picture emerges when examining the general trends of iron density in these organ meats.

Key takeaways regarding iron in different livers:

Pork liver consistently emerges as one of the highest sources of iron among commonly available options. Its iron content can be significantly higher than beef liver on a per-serving basis.
Lamb liver is another excellent source, with some reports showing it to be higher in iron than chicken liver. It is exceptionally dense in bioavailable heme iron.
Chicken liver is a highly popular and widely available option, offering a substantial amount of iron. It generally contains more iron per serving than beef liver.
Beef liver, while still a very good source of iron, typically contains less iron per serving compared to pork, lamb, or chicken liver. However, it is a complete protein source and rich in other vital nutrients.

Comparing Iron and Nutrients in Common Livers

To provide a clearer picture, here is a comparison of the typical iron and other key nutrients found in different types of liver per a 100-gram serving. It is important to remember that these values are approximate and can depend on the animal's diet and preparation method.


Feature	Pork Liver	Lamb Liver	Chicken Liver	Beef Liver
Heme Iron (mg)	High (13-18+ mg)	High (~10-12 mg)	High (~9-11 mg)	Moderate (~5-6 mg)
Vitamin B12	Excellent Source	Excellent Source	Excellent Source	Excellent Source
Vitamin A	High Content	Very High Content	High Content	High Content (Caution Advised)
Copper	Excellent Source	Excellent Source	Good Source	Good Source
Flavor Profile	Distinct, Stronger	Mild, Tender	Mild, Delicate	Robust, Creamy

The Advantage of Heme Iron

Liver provides iron in its most bioavailable form: heme iron. Heme iron, found exclusively in animal products, is significantly more easily absorbed by the body compared to non-heme iron from plant-based sources. This makes organ meats an exceptionally effective way to combat or prevent iron deficiency anemia, and consuming liver can lead to a substantial boost in iron levels for those with a deficiency. Combining liver with a source of vitamin C, like bell peppers or tomatoes, can further enhance the absorption of any remaining non-heme iron in a meal, though it's less critical for heme sources.

Nutritional Considerations and Health Benefits

Beyond its high iron content, liver is a true superfood, packed with a range of other essential nutrients:

Vitamin B12: All types of liver are excellent sources of vitamin B12, which is critical for brain function, energy production, and the formation of red blood cells.
Vitamin A: Liver contains exceptionally high levels of preformed vitamin A (retinol), which is important for vision, immune function, and skin health. However, its potency means that overconsumption should be avoided, as excessive vitamin A can be toxic. Moderation is key.
Copper: This mineral is vital for energy production and plays a role in iron metabolism and brain function.
Folate (Vitamin B9): Liver is a good source of folate, important for DNA synthesis and cell division.
Protein: A great source of high-quality, complete protein, liver provides all the essential amino acids needed for muscle repair and overall tissue maintenance.

Preparing Liver for Better Palatability

For many, the strong flavor of liver is a deterrent. Fortunately, several preparation techniques can make it more palatable and enjoyable:

Soaking: Soaking liver in milk or buttermilk for 30 minutes to two hours can significantly mellow its flavor and reduce bitterness.
Cooking methods: Pan-frying quickly with onions and butter or braising it in a rich sauce can transform the flavor. Many traditional recipes are designed to complement the unique taste of liver.
Pâté: Creating a smooth pâté by blending cooked liver with butter, onions, and herbs is a classic way to enjoy its nutritional benefits in a spreadable form.
Grinding: Some choose to grind liver and mix a small portion into ground beef for meatballs or burgers, effectively hiding the taste while still reaping the nutritional rewards.

Conclusion: Making an Informed Choice

When considering what type of liver is high in iron, both pork and lamb stand out with slightly higher concentrations compared to chicken and beef. However, all are exceptional sources of easily absorbed heme iron and a treasure trove of other vital nutrients like Vitamin A, B12, and copper. The best choice often comes down to availability, personal taste preference, and how you plan to prepare it. By incorporating liver into your diet in moderation, you can enjoy significant health benefits, especially if you need to boost your iron intake. Always ensure liver is sourced from reputable providers and cooked to the proper internal temperature to avoid foodborne illness.

For further reading on the role of iron in the body and a wider list of iron-rich foods, visit the HealthLink BC article on Iron in foods.

Frequently Asked Questions

While nutrient levels can vary, sources indicate that pork liver often has the highest iron content, followed closely by lamb and chicken liver.

Chicken liver generally has a higher iron content per serving than beef liver. For example, a 3-ounce serving of chicken liver contains significantly more iron than the same amount of beef liver.

Gentle and quick cooking methods like pan-frying or braising are recommended to prevent overcooking, which can affect texture and flavor. It is crucial to cook liver to a safe internal temperature to kill bacteria.

Liver contains very high levels of Vitamin A. Excessive intake of preformed Vitamin A during pregnancy can cause birth defects, so it should be consumed in limited amounts or avoided entirely.

Due to its high concentration of fat-soluble vitamins, particularly Vitamin A, it is recommended to eat liver in moderation, perhaps once or twice a week, to avoid overconsuming certain nutrients.

Heme iron is a form of iron found in animal products like liver and red meat. It is highly bioavailable, meaning the body absorbs it much more easily and efficiently compared to the non-heme iron found in plant foods.

In addition to iron, liver is a rich source of Vitamin B12, Vitamin A, copper, and high-quality protein. It is also a good source of folate and selenium.

To mellow its strong flavor, you can soak liver in milk before cooking. Many recipes, such as liver and onions or pâté, are designed to make it more palatable.