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Lamb Liver Calories
Extremely rich in iron and vitamin B12, high protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Lamb Liver (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 2.5 g of carbs, 24.5 g of protein, 5 g of fat and 0 g of fiber. Its 102 µg of B12 covers 4250% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Lamb Liver?
Lamb liver is the nutrient-dense liver of a young sheep, with a smooth, tender texture and a pronounced savoury flavour. It is eaten in many lamb-producing regions, often quickly fried or grilled so it browns outside but stays tender within. In Mediterranean and Middle Eastern cooking, it may be served with herbs, onion, flatbread or a squeeze of lemon; elsewhere, it is also cooked simply with onions as a hearty meal.
It is high in protein and notably rich in iron and vitamin B12, while relatively low in fat. A quick grill or a lightly oiled pan keeps the preparation simple; pair it with a fresh salad or vegetables for a less heavy plate.
Lamb Liver Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
2.1g
· 1% DV
Protein
20.4g
· 41% DV
Fat
4.2g
· 5% 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 7% · Protein 64% · Fat 29%
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Lamb Liver Vitamins & Minerals
Vitamins
B12
85µg · 3542% DV
Vitamin A
22000µg · 2444% DV
B2
3.7mg · 285% DV
Biotin
80µg · 267% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
340mg · 49% DV
Iron
7mg · 39% DV
Potassium ⭐
320mg · 9% DV
Copper
0mg · 0% DV
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.
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 140 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.
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
✓ Suitable
Low FODMAP
— Not suitable
Lamb Liver Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Lamb Liver
Is lamb liver good for you?
Yes, lamb liver is a nutrient-dense food, especially rich in iron and vitamin B12, and it provides protein. It is also very high in preformed vitamin A, so eating it frequently or in large amounts is not advisable.
How do you cook lamb liver?
Cook lamb liver quickly in a hot pan so the outside browns without drying out the delicate flesh. Pat it dry first, avoid crowding the pan, and season near the end; prolonged cooking can make it tough.
What does lamb liver taste like?
Lamb liver has a rich, savoury, distinctly mineral flavour and a soft texture when cooked briefly. Its taste is stronger than that of many muscle cuts; onions, herbs, or a short soak in milk can mellow it.
Should you soak lamb liver in milk before cooking?
You can soak lamb liver in milk to soften its strong flavour, but it is not necessary for safety or tenderness. Keep it refrigerated while soaking, then drain and pat it dry so it browns instead of steaming.
Why does lamb liver get tough?
Lamb liver usually gets tough because it has been cooked for too long. Its fine texture firms up quickly, so use a hot pan and cook the pieces briefly; remove them from the heat as soon as they are done.
Do you wash lamb liver before cooking?
No, do not rinse raw lamb liver. Water can splash germs onto the sink, counters, and nearby food. Trim it on a clean board instead, then wash your hands and clean any utensils or surfaces that touched it.
How long does raw lamb liver last in the fridge?
Keep raw lamb liver covered in the coldest part of the refrigerator and cook it within one to two days. If you will not use it in that time, freeze it rather than leaving it refrigerated.
Can you freeze lamb liver?
Yes, lamb liver freezes well when wrapped airtight in meal-sized portions. For best quality, use it within three to four months, and thaw it in the refrigerator rather than on the counter.
Can you eat lamb liver while pregnant?
No, avoid lamb liver during pregnancy. Liver can contain high levels of preformed vitamin A (retinol), which may harm a developing baby; cooking the liver does not remove this concern.
Does lamb liver raise cholesterol?
Lamb liver contains dietary cholesterol, but eating it does not automatically mean your blood cholesterol will rise. Saturated fat and your overall diet also matter; if you have high cholesterol, ask your clinician how often it fits your eating plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.