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Lamb liver Calories
Very rich in iron and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lamb liver has 139 calories. It contains 1.9 g of carbs, 20.4 g of protein, 5 g of fat and 0 g of fiber. Its 85 µg of B12 covers 3542% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lamb liver Nutrition Facts
Selected: 100 g
139
KCAL / 100G
Carbs
1.9g
· 1% DV
Protein
20.4g
· 41% DV
Fat
5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 61% · Fat 33%
Lamb liver nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0.12 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.4 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lamb liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 139 kcal |
| 1 tablespoon (chopped) | 12 g | 17 kcal |
| 1 ounce (whole) | 28 g | 39 kcal |
| 1 piece (small) | 50 g | 70 kcal |
| 100 g | 100 g | 139 kcal |
| 1 serving (medium) | 120 g | 167 kcal |
| 1 cup (diced) | 140 g | 195 kcal |
| 1 piece (large) | 150 g | 209 kcal |
| 1 serving (large) | 180 g | 250 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Lamb liver
How do you cook lamb liver?
Cook lamb liver quickly in a hot pan so it browns without becoming tough. Trim away visible membranes and veins, pat it dry, and avoid crowding the pan. It also works well grilled or in a gently simmered stew.
Should you soak lamb liver in milk before cooking?
Soaking lamb liver in milk is optional, but it can mellow its strong flavor. Keep it covered in the refrigerator while soaking, then drain and pat it thoroughly dry before cooking so it browns rather than steams.
What does lamb liver taste like?
Lamb liver has a rich, savory flavor and a more pronounced, earthy taste than many muscle cuts. Its flavor can seem milder when it is fresh, trimmed well, cooked briefly, and served with acidic or fresh accompaniments such as lemon or parsley.
How do you clean lamb liver?
Rinse lamb liver briefly under cold running water, pat it dry, and use a sharp knife to remove the thin membrane and any tough visible veins. Trim it just before cooking, and wash your hands and utensils after handling raw liver.
How can you keep lamb liver from getting tough?
Avoid overcooking lamb liver: high heat and a short cooking time usually give the best texture. Cut it into evenly sized pieces, dry the surface, and cook in batches so the pan stays hot instead of filling with liquid.
Can you freeze lamb liver?
Yes, lamb liver freezes well when wrapped airtight or sealed in a freezer-safe container. Divide it into meal-sized portions before freezing, thaw it in the refrigerator, and cook it soon after thawing rather than refreezing it raw.
How long does lamb liver last in the fridge?
Keep raw lamb liver refrigerated in a sealed container and cook it within one to two days of purchase. Refrigerate cooked leftovers promptly in a covered container and use them within a few days.
Can you eat lamb liver during pregnancy?
No, lamb liver is generally avoided during pregnancy because it can contain high amounts of preformed vitamin A, which may harm a developing baby. Cooking it does not remove this concern, so choose other iron-rich foods instead.
Is lamb liver a good source of iron?
Yes, lamb liver is rich in iron as well as vitamin B12. It can contribute these nutrients to a meal, but it is not a substitute for assessing or treating iron deficiency; frequent servings can also mean excessive vitamin A intake.
Is lamb liver milder than beef liver?
Lamb liver is often described as more delicate and less assertive than beef liver, though freshness and cooking method make a difference. Both have a rich, distinctive flavor, and soaking either briefly in milk can soften its intensity.
Lamb liver Vitamins & Minerals
Vitamins
B12
85µg · 3542% DV
Vitamin A
7350µg · 817% DV
Biotin
96µg · 320% DV
B2
3.4mg · 262% DV
Minerals
Copper
7.8mg · 867% DV
Selenium
39µg · 71% DV
Phosphorus
360mg · 51% DV
Iron
7.9mg · 44% DV
Potassium ⭐
313mg · 9% DV
Sodium
70mg · 3% DV
Lamb liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lamb liver
To burn the 139 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lamb liver?
Koyun ciğeri is sheep liver—the liver of an adult sheep. It is often sliced and cooked quickly in a pan or grilled; in Turkey, it may be served with sumac onions, parsley and bread. The flavour is rich and distinctive, while the texture stays tender when the liver is not overcooked.
Across the Middle East, the Balkans and beyond, liver is also enjoyed grilled, sautéed or folded into a meal with vegetables and flatbread. It is protein-rich and notably rich in iron and vitamin B12. For a lighter plate, grill it rather than frying it and pair it with a fresh salad.
How Nutritious Is Lamb liver?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lamb liver Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lamb liver Contain Allergens?
No known major allergens
Which Diets Is Lamb liver Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lamb liver Fat Profile
SATURATED
1.7g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.