Know what’s on your plate
Lamb liver
Calories & nutrition facts
new zealand, imported, raw
Nutrition facts
Per 100 g% DV- Calories 136 kcal —
- Protein 21 g 41%
- Carbohydrate 2.2 g 1%
- Fat 4.9 g 6%
- Saturated fat 1.5 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 59 mg 3%
- Cholesterol 386 mg 129%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15434 µg 1715%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.86 mg 6%
- Thiamin (B1) 1.2 mg 101%
- Riboflavin (B2) 4.2 mg 324%
- Niacin (B3) 13.7 mg 86%
- Pantothenic acid (B5) 5.6 mg 111%
- Vitamin B6 0.22 mg 13%
- Vitamin B12 59 µg 2458%
Minerals
- Calcium 4 mg 0%
- Iron 4.6 mg 26%
- Magnesium 18 mg 4%
- Phosphorus 381 mg 30%
- Potassium 285 mg 6%
- Zinc 3.4 mg 31%
- Copper 11.4 mg 1267%
- Manganese 0.33 mg 14%
- Selenium 11.1 µg 20%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 136 | 21 g | 2.2 g | 4.9 g |
| 1 × oz | 113 g | 154 | 23 g | 2.5 g | 5.6 g |
| 2 × oz | 226 g | 307 | 47 g | 5 g | 11 g |
| ½ × oz | 56.5 g | 77 | 12 g | 1.3 g | 2.8 g |
| 3 × oz | 339 g | 461 | 70 g | 7.5 g | 17 g |
| 4 × oz | 452 g | 615 | 94 g | 10 g | 22 g |
Similar foods
- Lamb heartnew zealand, imported, raw105 kcal / 100 g
- Lamb kidneynew zealand, imported, raw84 kcal / 100 g
- Beef liverraw135 kcal / 100 g
- Veal livervariety meats and by-products, raw140 kcal / 100 g
- Sheep liverraw131 kcal / 100 g
- Ovine liver135 kcal / 100 g
- Mutton liverraw132 kcal / 100 g
- Goat liver offalraw125 kcal / 100 g
- Calf liverraw108 kcal / 100 g
- Pork liverfresh, variety meats and by-products, raw134 kcal / 100 g
Questions about Lamb liver
How do you prepare lamb liver before cooking?
Trim away any tough membrane, veins and visible gristle with a small sharp knife, then pat the liver dry. If you want a milder flavour, soak it in milk for 30 minutes in the fridge and dry it well before frying.
How long should you fry lamb liver?
Slice it about 1 cm thick and fry in a hot pan with a little oil for roughly 2–3 minutes per side, until browned and cooked through. Avoid prolonged cooking, which can make liver tough and grainy.
What goes well with lamb liver?
Fried onions are a classic partner: soften them first, set them aside, then fry the liver in the same pan and serve together. Mashed potato, crisp bacon, parsley and a sharp splash of vinegar also work well.
How should you store lamb liver?
Keep it covered in the coldest part of the fridge and use it within a day or two of buying. Keep it separate from ready-to-eat food, and wash your hands and any utensils that touched it raw.
Can you freeze lamb liver?
Yes. Wrap it tightly in portions and freeze it; thaw it in the fridge, not on the worktop, and cook it promptly once thawed. Pat it dry before cooking, as thawing can leave it a little wet.
What nutrients stand out in lamb liver?
A 100 g portion is a source of iron and high in zinc. It is also particularly rich in vitamin A, so liver is best eaten occasionally rather than as an everyday meat.
Source: USDA FoodData Central 172615 · per 100 g · carbohydrate per EU label, fibre excluded
