Raw Beef LiverVSRaw Beef Flank
Raw Beef Liver has 0.2g more protein per 100g than Raw Beef Flank — 20.4g vs 20.1g per 100g (USDA). For those watching their calorie intake, Raw Beef Liver offers only 135 calories per 100g compared to 163.8998 calories in Raw Beef Flank. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Beef Liver delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Beef Liver | Raw Beef Flank |
|---|---|---|
| Protein | 20.4 g | 20.1 g |
| Calories | 135 kcal | 164 kcal |
| Total fat | 3.6 g | 9.4 g |
| Carbohydrates | 3.9 g | 0.0 g |
Raw Beef Liver
Raw Beef Flank
How does Raw Beef Liver compare to Raw Beef Flank?
Raw Beef Liver has 0.2g more protein per 100g than Raw Beef Flank — 20.4g vs 20.1g per 100g (USDA). For those watching their calorie intake, Raw Beef Liver offers only 135 calories per 100g compared to 163.8998 calories in Raw Beef Flank. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Beef Liver delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Beef LiverWith 20.4g of protein per 100g, Raw Beef Liver provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Beef LiverAt only 135 calories per 100g, Raw Beef Liver allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Beef LiverRaw Beef Liver offers the best protein-to-calorie ratio, delivering 20.4g of protein for just 135 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw Beef LiverFor those focusing on lean protein sources with lower fat content, Raw Beef Liver provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Beef FlankWith only 0.0g of carbohydrates per 100g, Raw Beef Flank fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Beef LiverFor everyday fitness enthusiasts seeking balanced nutrition, Raw Beef Liver offers a good protein content at 20.4g with 135 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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