Which Has More Protein, Liver or Meat? A Detailed Nutritional Comparison

November 20, 2025 •

4 min read

While most people consider muscle meat the king of protein, nutritional data shows a more nuanced story about which has more protein, liver or meat. The answer depends on the specific cut and cooking method, though both provide high-quality complete protein essential for body function.

Quick Summary

A nutritional breakdown of liver and muscle meat reveals they are both excellent sources of complete protein, with specific values varying by type and preparation. Liver is an unmatched micronutrient powerhouse, while certain muscle meats can offer a slightly higher protein concentration per serving.

Key Points

Protein Content: The protein content per 100g is very similar between liver and muscle meat, with specific values varying based on the animal, cut, and preparation method.
Nutrient Density: Liver is vastly more nutrient-dense than muscle meat, providing extremely high levels of Vitamin A, Vitamin B12, iron, and copper.
Toxicity Risk: Due to its high concentration of fat-soluble vitamins and minerals, liver should be consumed in moderation to avoid potential toxicity.
Muscle vs. Organ: Muscle meat offers a consistent, high-protein base, while organ meats like liver provide intense, targeted micronutrient boosts.
Overall Diet: A balanced diet may benefit from incorporating both liver and muscle meat, leveraging the high protein of muscle meat and the nutrient density of liver.
Bioavailability: The heme iron in liver is more easily absorbed by the body, making it a powerful tool for combating anemia.
Personal Preference: The choice between liver and meat can come down to flavor preference and specific nutritional goals, as both are excellent protein sources.

Introduction to Organ and Muscle Meats

Organ meat, specifically liver, and traditional muscle meat are both staples of many diets, revered for their rich and high-quality protein content. However, the nutritional debate often extends beyond just protein. Understanding the complete profile—including vitamins, minerals, and other key components—is crucial for making informed dietary choices. Many traditional cultures valued organ meats for their concentrated nutrients, while modern Western diets have favored muscle meat for its milder flavor and widespread availability.

Protein Content: The Core Difference

On a gram-for-gram basis, the difference in protein between liver and typical cuts of meat is often minimal and depends heavily on the specific animal and cut. A 100-gram serving of cooked lean beef steak, for instance, may contain slightly more protein than a similar serving of beef liver. However, this is not a universal rule across all types of meat. For example, some data indicates beef liver can offer up to 29 grams of protein per 100 grams, a figure that rivals or exceeds many cuts of muscle meat. The key takeaway is that both are exceptional protein sources, but neither holds a definitive, universal lead in sheer protein quantity. For most individuals, the difference is not significant enough to be the primary factor in their choice between the two.

Nutritional Comparison: Liver vs. Muscle Meat (per 100g, cooked)


Nutrient	Beef Liver	Beef Steak (Lean)
Protein	~20–29 g	~22–27 g
Calories	~175–190 kcal	~225–260 kcal
Vitamin A	Extremely high (>100% DV)	Very low
Vitamin B12	Extremely high (>1000% DV)	High (>100% DV)
Iron (Heme)	Very high	High
Copper	Extremely high	Low
Folate	Very high	Low

Beyond Protein: Vitamins and Minerals

Where the liver truly distinguishes itself is in its micronutrient density. As the body's central processing organ, the liver stores a vast array of vitamins and minerals. A 100g serving of beef liver can provide staggering amounts of Vitamin A (retinol), Vitamin B12, copper, iron, and folate—often exceeding daily requirements significantly. Muscle meat, while a good source of B vitamins, iron, and zinc, simply cannot compete with the liver's micronutrient profile. For individuals seeking to correct a specific vitamin or mineral deficiency, or simply to boost their overall nutrient intake, liver is the clear winner.

Health Benefits of Liver and Meat

Liver: Often hailed as a superfood, liver supports immune function, improves energy levels, and contributes to brain and bone health due to its exceptional nutrient profile. The heme iron it provides is highly bioavailable, making it effective in combating anemia.
Muscle Meat: Valued for its high-quality protein, muscle meat supports muscle repair and growth, especially important for athletes and those with active lifestyles. It is also a significant source of creatine, a compound beneficial for muscle energy production.

Weighing the Benefits and Risks

While liver offers a nutritional punch, it also comes with a few considerations. Its extremely high content of Vitamin A and copper means it must be consumed in moderation to avoid toxicity. Certain groups, including pregnant women and individuals with conditions like gout, should limit or avoid it. The flavor profile of liver is also much stronger and more distinct than that of muscle meat, which can be a barrier for some.

Conversely, muscle meat is a more versatile and common dietary choice with a milder flavor. While typically higher in fat and calories than liver, lean cuts of beef, pork, or chicken offer an excellent protein source without the risk of over-consuming specific micronutrients found in liver. Ultimately, the 'better' choice depends on your specific health goals and dietary needs. Incorporating both into a balanced diet is a strategy recommended by many nutritionists to maximize benefits.

Conclusion: Incorporating Both for a Complete Diet

In the debate over which has more protein, liver or meat, there is no single answer. While some muscle meats can contain a slightly higher protein concentration per serving, the overall nutritional density of liver is far superior, providing a comprehensive spectrum of essential vitamins and minerals. Rather than choosing one over the other, a holistic approach that includes both organ meats and muscle meats offers a complete nutritional strategy. By consuming muscle meat as a primary protein source and adding smaller, mindful portions of liver, you can reap the benefits of both, ensuring a well-rounded and nutrient-rich diet.

For more detailed nutritional data on various food items, the USDA's FoodData Central is a highly reliable resource for consumers and health professionals alike.

Sources for Further Reading

Cleveland Clinic: Organ Meat Benefits
Medical News Today: Beef Liver Nutrition
Healthline: Is Liver a Superfood?
Carnivore Society: Organ vs Muscle Meats
WebMD: Is Eating Liver Good for You?

Frequently Asked Questions

While some cuts of lean beef steak can contain slightly more protein per 100g, beef liver is also an excellent source, and the difference is often negligible. Both are considered high-quality, complete protein sources.

Liver is a powerhouse of micronutrients, providing significantly higher amounts of vitamins such as A and B12, and minerals like iron and copper, compared to muscle meat.

Due to its high concentration of certain nutrients, like Vitamin A, liver should be consumed in moderation. Eating it once or twice per week is generally sufficient for most people.

No, this is a common misconception. While the liver processes toxins, it does not store them. Instead, it stores a wide range of essential nutrients.

Yes, cooking can slightly increase the protein concentration per gram by reducing moisture content. However, the overall nutritional profile remains largely intact.

Overall, yes. While muscle meat is a great source of protein, organ meats are packed with a higher density of vitamins and minerals, making them exceptionally nutrient-rich.

Children can eat liver in small, controlled portions. However, due to the high vitamin A content, it is crucial to consult a pediatrician or dietitian regarding appropriate serving sizes, especially for younger children and pregnant women.