Lamb, variety meats and by-products, liver, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
Lamb liver is a nutrient-dense organ meat with a smooth, fine-grained texture and a rich, slightly mineral, iron-forward flavor. It cooks in minutes, transforming from a deep burgundy to a tender, creamy brown. Its standout feature is its extraordinary concentration of vitamin B12, vitamin A, and bioavailable iron.
Calorie split: 61% protein · 5% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and velvety texture when cooked perfectly. It's a prized ingredient in many cuisines for its ability to add profound nutritional value and a luxurious mouthfeel to dishes.
⚠️ Watch-outs & how to enjoy it better
Its strong, mineral taste and iron-rich aroma can be off-putting to some, and it can become tough and grainy if overcooked. Those with hemochromatosis (iron overload) or high cholesterol should consume it sparingly. To mitigate, pair it with acidic ingredients like lemon juice or vinegar to cut the richness, and cook it quickly over high heat (sauté or pan-fry) to just medium-rare or medium doneness.
Key benefits
- Exceptional source of heme iron, easily absorbed by the body.
- One of the richest natural sources of vitamin B12 for nerve and blood health.
- Provides high-quality protein with all essential amino acids.
- Loaded with vitamin A for vision and immune function.
- Contains significant amounts of folate and copper.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A 100g serving of lamb liver provides over 3,000% of the daily recommended intake for vitamin B12, making it one of the most potent natural sources of this essential nutrient on the planet.
Full nutrition (USDA data · scales with serving)
| Water | 71.4 g |
| Energy | 139 kcal |
| Energy | 582 kj |
| Protein | 20.4 g |
| Total lipid (fat) | 5.0 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 1.8 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 7.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 364 mg |
| Potassium, K | 313 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 7.0 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 82.4 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 3.6 mg |
| Niacin | 16.1 mg |
| Pantothenic acid | 6.1 mg |
| Vitamin B-6 | 0.90 mg |
| Folate, total | 230 ug |
| Folic acid | 0.00 ug |
| Folate, food | 230 ug |
| Folate, DFE | 230 ug |
| Vitamin B-12 | 90.0 ug |
| Vitamin A, RAE | 7391 ug |
| Retinol | 7391 ug |
| Vitamin A, IU | 24612 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.68 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 0.92 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:3 | 0.07 g |
| PUFA 20:4 | 0.36 g |
| Cholesterol | 371 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.88 g |
| Isoleucine | 0.88 g |
| Leucine | 1.7 g |
| Lysine | 1.1 g |
| Methionine | 0.44 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.73 g |
| Valine | 1.1 g |
| Arginine | 1.1 g |
| Histidine | 0.48 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.98 g |
| Proline | 0.97 g |
| Serine | 0.88 g |
FAQ
How do I remove the strong taste of lamb liver?
Soak the sliced liver in milk or buttermilk for 1-2 hours before cooking. The milk proteins bind to and help neutralize the strong, metallic compounds, resulting in a milder flavor.
What's the best way to cook it to avoid toughness?
Cook it very quickly. Pat it dry, season, and sear in a very hot pan with fat for just 1-2 minutes per side. The interior should remain slightly pink (medium-rare to medium). Overcooking is the primary cause of a tough, grainy texture.
Is lamb liver safe to eat during pregnancy?
While it's a nutritional powerhouse, lamb liver is extremely high in preformed vitamin A (retinol). Excessive intake of preformed vitamin A can be harmful to a developing fetus. It's generally recommended to avoid liver or consult a healthcare provider for safe portion guidelines during pregnancy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.39 kcal/g · 59% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.