Liver is an ancestral superfood and more nutrient-dense than any muscle meat. It’s high in protein and low in fat, making it a good choice for anyone looking to lose weight.
Both beef liver and lamb liver are good choices if you’re eating organ meat to fulfill the nutritional demands. Beef liver is cheap and easily available, while lamb liver is more expensive but tastier than beef liver.
Here we give a full breakdown of the nutritional content of these two organ meats, so you can choose which is best for you and your budget.
All liver is low in calories and rich in quality proteins. One hundred grams of beef liver provides you with 175 calories, while 100 grams of lamb liver provides you with 238 calories. As is evident from this comparison, lamb liver has more calories than beef liver, but it’s still low compared to other foods.
Therefore, both types of liver are good choices to eat, especially for anyone trying to lose weight or tracking their macros.
Protein
As far as proteins are concerned, beef liver and lamb liver are both good sources of dietary proteins.
One hundred grams of beef liver contain 26.5 grams of protein, while 100 grams of lamb liver contains 25.5 grams of protein. If you’re adding protein to your diet, you can choose either of the two to fulfill your requirements.
Fat
Beef liver is low in fat content compared to lamb liver. One hundred grams of beef liver contains approximately 4.7 grams of fats, while 100 grams of lamb liver has 12.7 grams. The majority of the fat is saturated fat in both types of liver.
This makes lamb liver a good choice for anyone following a keto diet who is looking to add quality fats to their meals.
Carbohydrates
Both beef liver and lamb liver are low in carbohydrates. One hundred grams of beef liver contains approximately 5.2 grams of carbohydrates, while 100 grams of lamb liver contains 3.8 grams.
Both of these organ meats are suitable for any low-carb diet — such as paleo, keto, or carnivore.
Minerals
Beef liver and lamb liver are rich in minerals such as iron, zinc, and calcium. However, lamb liver contains more iron than beef liver. One hundred grams of beef liver has 6.2mg of iron, while 100 grams of lamb liver has 10.2mg of iron.
Beef liver has 6mg of calcium per 100 grams, while lamb liver has 9 mg of calcium per 100 grams. The zinc content of both is the same, about 5mg per 100 grams of liver.
In short, lamb liver is slightly more nutritionally dense than beef liver.
Vitamins
Liver is a rich source of vitamins, especially vitamins A and B6. The vitamin content of both types of liver is almost the same. However, liver shouldn’t be consumed excessively as it can lead to vitamin toxicities.
If in doubt, try eating liver twice a week. That will cover your bases for vitamins without the risk of toxicity.
Lamb Liver vs Beef liver: Which Is Best For You?
Both beef liver and lamb liver are good sources of nutrients. Lamb liver is slightly more nutritious, as well as higher in fat. It’s also typically harder to find in stores and is more expensive.
Due to the extra fat content, lamb liver is usually considered to be richer and tastier.
An ideal ancestral diet includes the organ meat of several healthy animals, so try varying your intake of both. Beef liver should be a staple food in your diet twice a week, and lamb liver makes a nice treat.
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