Meat and Poultry / Red Meat
Lamb liver
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 136kcal / 2530kcal (5%) |
Macronutrients
Protein | 21.8 g/ 71g (30%) | ||||||
Total Fat | 4 g/ 42g (9%) | ||||||
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Total Carbs | 3.1 g/ 348g (0.89%) | ||||||
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Vitamins
Vit A | 294.45 mcg RAE/ 700mcg RAE (42%) high |
Vit B1 | 0.39 mg/ 1mg (32%) high |
Vit B2 | 9.11 mg/ 1mg (700%) high |
Vit B3 | 16.1 mg NE/ 16mg NE (100%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 270 mg/ 700mg (38%) high |
Iron | 4.5 mg/ 12mg (37%) high |
Sodium | 74 mg/ 1500mg (4%) low |
What is this food?
Lamb liver is an organ meat (from the liver of lamb). It’s a nutrient-dense protein food, usually cooked as viand or added to dishes like stews and sautés.
Why it matters to health
Lamb liver is rich in protein (helps build and repair body tissues) and provides vitamin and mineral support that many people need for energy and blood health. In the nutrient data, it also has cholesterol (296 mg per 100 g) and saturated fat (1.55 g per 100 g), plus sodium (74 mg per 100 g). Because of these, it’s best to enjoy it in reasonable portions and not every day—especially if you’re watching cholesterol or saturated fat. The good part: it has low carbs (3.1 g) and no sugar, so it can fit well with balanced meals when paired with fiber-rich sides.
Healthier tips
- Keep portions small: aim for about 1/2 to 1 palm-sized serving per meal, then balance the plate with vegetables and rice or other carbs.
- Pair with non-starchy veggies (e.g., kangkong, pechay, broccoli, carrots) to add fiber and help make meals more filling.
- Cook with less oil: use sautéing with minimal oil, or stewing with plenty of vegetables and broth.
- Don’t make it a daily habit—include it occasionally while rotating with other protein sources like fish, chicken, eggs, tofu, and beans.
- If you’re eating liver, keep the rest of the day balanced: choose lighter snacks (fruit, yogurt, nuts in small portions) and avoid extra salty processed foods.
Common Filipino dishes
Liver spread, Ginataang atay (liver in coconut milk), Adobong atay ng tupa, Kare-kare with liver, Nilagang baka with liver
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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