Raw beef liver contains about 20 grams of protein per 100 grams. Cooked beef liver is more concentrated, delivering roughly 29 grams of protein per 100 grams after braising. A standard 3-ounce cooked serving provides around 17 grams of protein at just 135 calories per 100 grams raw, making liver one of the most nutrient-dense protein sources available.
Protein by Serving Size
The protein content shifts depending on whether you’re measuring raw or cooked liver, and how large your portion is. Cooking drives off water, which concentrates the protein into a smaller volume. Here’s what to expect:
- 100g raw beef liver: 20.4 g protein, 135 calories, 3.6 g fat
- 100g cooked (braised) beef liver: 29.1 g protein
- 3 oz (85g) cooked beef liver: 17.3 g protein
A typical restaurant or home-cooked portion of liver is closer to 4 or 5 ounces, which would put you in the 23 to 29 gram range for protein. If you’re tracking macros, weigh your liver after cooking for the most accurate count.
How Beef Liver Compares to Other Meats
Beef liver holds its own against popular lean proteins, though it doesn’t top the list on protein alone. Per 100 grams cooked, chicken breast delivers about 33.4 grams of protein compared to liver’s 29.1 grams. That’s roughly a 15% difference.
Where liver pulls ahead is in overall nutrient density. Those 29 grams of protein come packaged with extraordinarily high levels of vitamin A, B12, iron, and folate, nutrients you won’t get in comparable amounts from chicken breast or steak. So while chicken breast technically wins the protein-per-gram contest, liver delivers far more nutrition per calorie. It’s also considerably lower in fat than most cuts of beef, with only 3.6 grams of fat per 100 grams raw.
Amino Acid Quality
Beef liver scores 100% on the amino acid completeness scale, meaning it supplies every essential amino acid your body needs in adequate proportions. This matters because your body can’t manufacture these nine amino acids on its own.
A single serving of pan-fried beef liver covers a significant percentage of your daily needs for each one. Phenylalanine is the standout at 128% of the recommended daily intake per serving, while the branched-chain amino acids (leucine, isoleucine, and valine) each hit around 71 to 72%. Lysine, which plays a key role in muscle repair and calcium absorption, comes in at 79%. Tryptophan, the amino acid your body uses to produce serotonin, reaches 97% of your daily target.
In practical terms, beef liver is just as “complete” a protein as any steak, egg, or whey protein shake. If you’re eating liver regularly, you don’t need to worry about amino acid gaps.
Getting the Most Protein From Beef Liver
Cooking method affects how much protein ends up on your plate, mostly through water loss. Braising and pan-frying both concentrate the protein effectively. Overcooking liver until it’s dry and tough doesn’t add more protein. It just makes it harder to eat.
If the strong flavor of beef liver is a barrier, blending raw liver into ground beef (a ratio of about 1 part liver to 3 parts ground beef) is a common strategy. You’ll still get a meaningful protein boost along with liver’s micronutrient advantages, without the taste dominating the dish. Liver pâté is another option, though added butter and cream will change the overall macro profile.
For people who can’t tolerate the taste at all, desiccated beef liver capsules exist, but the protein per capsule is negligible, typically under a gram. These are more useful for the vitamins and minerals than for hitting protein targets.