Lamb, New Zealand, imported, liver, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
New Zealand lamb liver is a nutrient-dense organ meat with a remarkably smooth, almost creamy texture when cooked properly. Its flavor is rich and mildly mineral, lacking the strong 'gamey' taste of some other liver varieties. Packed with bioavailable iron and vitamin A, it's a powerhouse of nutrition in a compact, lean package.
Calorie split: 61% protein · 7% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its surprisingly delicate, velvety texture when seared just right and its deep, savory flavor that forms the base of classic dishes like pâté and fried liver. It's also prized as a traditional, nutrient-packed food in many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high vitamin A content means excessive consumption can lead to hypervitaminosis A, so portion control is key. The strong iron taste can be off-putting to some, and it's a common allergen. To counteract the metallic taste, soak slices in milk or lemon water for 30 minutes before cooking, and pair it with caramelized onions or a sweet-tart sauce to balance the flavors.
Key benefits
- Exceptionally high in heme iron, which is easily absorbed by the body.
- One of the best natural sources of preformed vitamin A (retinol).
- Very high-quality protein with all essential amino acids.
- Low in calories and carbohydrates, making it suitable for low-carb diets.
- Rich in B vitamins, especially B12, which supports nerve function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single 100g serving of lamb liver provides over 500% of the recommended daily intake for vitamin A, which is crucial for vision and immune function.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 136 kcal |
| Energy | 569 kj |
| Protein | 20.7 g |
| Total lipid (fat) | 4.9 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 2.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 381 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 11.4 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 11.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.2 mg |
| Riboflavin | 4.2 mg |
| Niacin | 13.7 mg |
| Pantothenic acid | 5.6 mg |
| Vitamin B-6 | 0.22 mg |
| Vitamin B-12 | 59.0 ug |
| Vitamin A, RAE | 15434 ug |
| Retinol | 15434 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 51447 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.86 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.49 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 0.89 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.82 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.74 g |
| MUFA 18:1 c | 0.61 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.92 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:2 n-6 c,c | 0.15 g |
| PUFA 18:2 CLAs | 0.05 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:4 n-6 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.13 g |
| PUFA 22:5 n-3 (DPA) | 0.14 g |
| PUFA 22:6 n-3 (DHA) | 0.16 g |
| Fatty acids, total trans | 0.15 g |
| Fatty acids, total trans-monoenoic | 0.15 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.13 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 386 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.99 g |
| Isoleucine | 0.93 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.68 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.81 g |
| Tyrosine | 0.72 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.89 g |
| Proline | 0.66 g |
| Serine | 0.71 g |
FAQ
How do I cook lamb liver so it's not tough or rubbery?
The key is very quick, high-heat cooking. Sear slices for just 1-2 minutes per side over medium-high heat until browned but still pink in the center. Overcooking makes it tough and chalky.
Is lamb liver safe to eat?
Yes, when sourced from reputable suppliers and cooked thoroughly to an internal temperature of 160°F (71°C) to kill any potential pathogens. New Zealand lamb is generally considered high-quality and safe.
Why does my liver taste bitter or metallic?
This is often due to bile or blood. Soaking the liver in milk, buttermilk, or cold water with a splash of vinegar for 30 minutes to an hour before cooking can help draw out these compounds and mellow the flavor.
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 1.36 kcal/g · 61% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.