Calorie Chart / Meat & Eggs / Lamb liver
How Many Calories Are in Lamb liver?
Calculation of the nutritional value & Recommended Dietary Intake of lamb liver
For g and a calorie requirement of kcal
| Calories 209 kcal | Proteins 32 g | Lipids 7.5 g | Carbohydrates 3.8 g |
| 10% | 43% | 11% | 1% |
Health benefits of lamb liver
Lamb liver - 100g
Calories 139 kcal
Proteins 21 g
Lipids 5 g
Carbohydrates 2.5 g
Supplying about 139 calories per 100 g, lamb liver belongs to the moderate-calorie category: it delivers a large nutrient payload without the excessive calories of many fatty cuts.
It is exceptionally rich in vitamin A (retinol), vitamin B12, and folate, three micronutrients that support vision, red-blood-cell formation, and cell renewal. Its iron content (mainly heme iron) is higher than that of beef steak, making it a valuable ally against iron-deficiency anaemia. Significant amounts of copper, selenium, and zinc further contribute to immune and antioxidant functions.
The very high vitamin A level is both an asset and a caution: regular but moderate portions avoid the risk of hypervitaminosis A while still keeping calories under control. Athletes appreciate the 21 g of protein that come with relatively few calories and only 5 g of lipids.
Historically prized in Mediterranean cuisine, lamb liver was served to recovering soldiers for its quick "re-mineralising" effect. Unlike many organ meats, its flavour is mild, which helps reduce the need for heavy sauces that would add extra calories.
Tips for incorporating lamb liver into a balanced diet
To keep the calories moderate while maximising taste, sear thin slices of lamb liver for 1–2 minutes per side, then deglaze with lemon juice and fresh herbs. Serve with steamed broccoli and a spoonful of brown rice for a balanced plate rich in fibre.
If you enjoy more elaborate dishes, try replacing the meat cubes in a classic lamb curry with rice with briefly sautéed liver added at the last minute; the spices mask any residual bitterness, and the recipe keeps its reasonable calorie count.
For a quick post-workout meal, fold diced, pan-fried liver into an omelette alongside chopped tomato and herbs. You obtain around 350 calories per portion, lots of protein, and virtually no refined carbs.
Lamb liver pâté is delicious, but spread it thinly on whole-grain wholemeal bread to avoid a calorie surplus. Pair with crisp apple slices; the fruit's acidity lightens the dish and keeps overall calories reasonable.
Frequently Asked Questions
- How many calories are in lamb liver?
- There are 139 kcal per 100 g.
- Does cooking change the calorie content?
- Light pan-searing adds almost no calories, but breading or frying in butter can push the calories well above 200 kcal per 100 g.
- Is lamb liver good for a high-protein, low-calorie diet?
- Yes. With 21 g of protein for only 139 calories, it offers an excellent protein-to-calorie ratio.
- Can I eat lamb liver every day?
- Because of its very high vitamin A content, most dietitians limit consumption to once or twice a week, keeping both vitamin-A load and calories balanced across the week.
- Is lamb liver keto-friendly?
- Absolutely. It contains minimal carbohydrates (2.5 g/100 g) and moderate calories, fitting well within ketogenic macros.
- How does lamb liver compare to beef liver in calories?
- Beef liver supplies roughly 135 kcal per 100 g, so both organs are almost identical in calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
