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Ram liver Calories
Nutrient-dense organ meat exceptionally rich in iron, vitamin B12, and vitamin A
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Ram liver has 135 calories. It contains 1.8 g of carbs, 20.4 g of protein, 4.2 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.
Ram liver Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
1.8g
· 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 6% · Protein 64% · Fat 30%
Ram liver nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 1.8 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 Ram liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 135 kcal |
| 1 tablespoon (chopped) | 12 g | 16 kcal |
| 1 piece (small) | 50 g | 68 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (medium) | 120 g | 162 kcal |
| 1 cup (diced) | 140 g | 189 kcal |
| 1 piece (large) | 150 g | 203 kcal |
| 1 serving (large) | 180 g | 243 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Ram liver
How do you cook ram liver?
Cook ram liver quickly over high heat, either in a hot pan or on a grill; prolonged cooking can make it tough. Slice it evenly and cook it thoroughly, seasoning with salt, pepper, and aromatics to balance its strong flavor.
What does ram liver taste like?
Ram liver has a rich, savory, slightly mineral taste and a more pronounced aroma than ordinary muscle meat. Its flavor is milder when fresh and cooked with onions or spices; overcooking can make both its texture and taste more intense.
Should you soak ram liver in milk before cooking?
You can soak ram liver in milk to soften its strong flavor, but it is optional. Drain and pat it dry before cooking so it browns rather than steams.
How do you prepare ram liver before cooking?
Trim away any tough membrane, visible vessels, and connective tissue from ram liver with a sharp knife. Pat the pieces dry before cooking; this helps them brown evenly and avoids splashing raw meat juices around the kitchen.
Is ram liver the same as lamb liver?
No. Ram liver comes from an adult male sheep, while lamb liver comes from a young sheep. They are prepared in similar ways, but ram liver can have a stronger flavor and firmer texture.
Can you eat ram liver rare or raw?
No, ram liver should not be eaten raw, and undercooked liver carries a risk of foodborne illness. Cook it thoroughly throughout, using clean utensils and keeping raw liver separate from ready-to-eat foods.
How should you store fresh ram liver?
Keep fresh ram liver sealed in the coldest part of the refrigerator and cook it promptly. Place it below ready-to-eat foods so its juices cannot drip onto them, and discard it if it develops an off smell or a sticky surface.
Can you freeze ram liver?
Yes, ram liver freezes well when wrapped airtight in meal-sized portions. Thaw it in the refrigerator rather than on the counter, and cook it after thawing instead of refreezing it raw.
Is ram liver healthy to eat?
Ram liver is nutrient-dense, especially in iron, vitamin B12, and vitamin A. It can be part of a varied diet, but its very high vitamin A content makes frequent or large servings a poor choice.
Is ram liver safe to eat during pregnancy?
Ram liver is generally best avoided during pregnancy because its preformed vitamin A can be present in high amounts and may harm fetal development. This applies to liver products as well, not just whole liver.
Ram liver Vitamins & Minerals
Vitamins
B12
85µg · 3542% DV
Vitamin A
7350µg · 817% DV
Biotin
95µg · 317% DV
B2
3.4mg · 262% DV
Minerals
Copper
9.8mg · 1089% DV
Selenium
58µg · 105% DV
Phosphorus
360mg · 51% DV
Iron
8.8mg · 49% DV
Potassium ⭐
310mg · 9% DV
Sodium
72mg · 3% DV
Ram liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ram liver
To burn the 135 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 Ram liver?
Ram liver is the liver of an adult male sheep, an organ meat prepared much like other sheep’s liver. Across parts of the Mediterranean and Middle East, it is often sliced thin and cooked quickly in a hot pan or over a grill, then served with onions, herbs, flatbread or a squeeze of lemon. Cooking it briefly helps keep the texture tender; prolonged cooking can make it tough.
It is protein-rich and notably high in iron, vitamin B12 and vitamin A, so a modest portion can make a substantial meal. Pair it with a fresh, acidic salad, or grill rather than fry it for a lighter plate.
How Nutritious Is Ram 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 Ram liver Processed?
NOVA 2
Minimally Processed
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 Ram liver Contain Allergens?
No known major allergens
Which Diets Is Ram 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
Ram liver Fat Profile
SATURATED
1.4g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.