Sheep liver is one of the most nutritious and popular foods in Iranian food culture. Due to its relatively low calories and rich protein and vitamins, it is of interest to people who care about weight control, diet, or daily energy supply. In this article, we will take a detailed look at the calories in sheep liver per 100 grams and its nutritional value table so that you can make smarter choices in your diet.
Nutritional value table of lamb liver per 100 grams (raw)
Raw lamb liver is an excellent source of high-quality protein and is moderate in calories.
| Nutrient | Amount per 100 grams | Approximate Daily Value (based on 2000 calories) |
|---|---|---|
| Lamb liver calories | 139 kcal | 7% |
| Protein | 20.4 grams | 41 % |
| Total fat | 5 grams | 8% |
| Carbohydrates | 1.8 grams | Less than 1% |
Table of sugar, fiber, sodium and cholesterol per 100 grams (raw)
This table shows important ingredients for diet control and heart health.
| Nutrient | Amount per 100 grams |
|---|---|
| Sugar | Approximately 0 grams |
| Fiber | 0 grams |
| Sodium | 70 mg |
| Cholesterol | 371 mg |
Table of important vitamins and minerals per 100 grams (raw)
Sheep liver is known as one of the richest natural sources of vitamins.
| Vitamin/mineral | Approximate value | Approximate daily requirement percentage |
|---|---|---|
| Vitamin A | More than 490% | Very high |
| Vitamin B12 | More than 1500% | Very high |
| Riboflavin (B2) | More than 200% | Very high |
| Niacin (B3) | About 80% | Top |
| مس | More than 300% | Very high |
| Iron | About 40% | Top |
| Phosphorus | About 35% | متوسط |
Lamb liver calorie table in common consumption units
These amounts are approximate and do not include additives (such as oil or onions).
| Consumption unit | Approximate weight | Approximate calories |
|---|---|---|
| A medium palm (raw) | 80-100 grams | 110-140 |
| One medium grilled skewer | 50-70 grams | 70-100 |
| 100 grams fried (with little oil) | 100 grams | 220-240 |
| A medium homemade meal | 150 grams | 200-220 |
Calorie comparison of raw and cooked lamb liver (per 100 grams)
The cooking method has a big impact on the calories in the final lamb liver, as it is often accompanied by oil or fat.
| Consumption mode | Calories in lamb liver per 100 grams | Description |
|---|---|---|
| raw | 139 | Base without additives |
| Boiled or grilled (without oil) | About 190-220 | Slight increase in protein, decrease in water |
| Pan-fried (with oil) | 230-240 | Increased fat and calories from oil |
Nutritional benefits and uses of sheep liver
Sheep liver has a special place in nutrition due to its unique composition of nutrients.
- The role of sheep liver in weight control: With moderate calories (139 per 100 grams raw) and high protein, it creates a long-lasting feeling of satiety and can help reduce overall calorie intake.
- Effect on satiety and appetite control: Its high protein content increases metabolism and controls appetite, which is beneficial for people looking for small but filling meals.
- Suitable for weight loss diets: In low-calorie or protein-based diets, lamb liver is an excellent option, provided that the amount consumed is balanced and a low-fat cooking method is chosen.
- Place in athletes' diets: High-quality protein and B vitamins (especially B12) help rebuild muscle, increase energy, and improve performance; athletes can use it to supply iron and prevent fatigue.
- The effect of balanced consumption on daily energy: Its vitamins and minerals provide stable energy without causing blood sugar fluctuations.
- Compared to similar foods: It has fewer calories than regular red meat but offers much more vitamin A and B12; it has higher iron and copper compared to chicken.
- People who need to maintain balance: Those on a low-cholesterol diet or limiting fat intake should control the amount and use more low-fat cooking methods. Chicken liver on the ketogenic diet Also read.
Is consuming too much sheep liver a problem?
Moderate consumption of lamb liver (usually 1-2 servings per week, about 100-150 grams each time) is not a problem for most people. It is a nutrient-rich food but is high in cholesterol (over 300 mg/100 grams). If the amount consumed is controlled and combined with an overall balanced diet, it is usually not a cause for concern. Cooking without added oil and combining with vegetables can maintain balance. Focusing on variety and portion size is key.
Frequently Asked Questions (FAQ)
How many calories are in 100 grams of lamb liver?
The calories in raw lamb liver are about 139 kcal per 100 grams. When fried, this amount reaches 230-240 kcal.
Is lamb liver suitable for a weight loss diet?
Yes, it is useful in weight loss diets due to its moderate calories, high protein, and long-lasting satiety; just choose a low-fat cooking method and limit consumption to 1-2 times a week.
What is the best way to consume lamb liver to control calories?
Grilled or boiled without added oil is the best option; eat with fresh vegetables to increase the serving size without too many calories.
What is the calorie difference between raw and fried lamb liver?
Raw has about 139 calories, but fried (in oil) reaches 230-240 calories; the main difference comes from the fat added during cooking.
Final summary
Lamb liver calories are around 139 per 100 grams (raw), a powerful source of protein, vitamins A, B12, iron and copper that can be a useful part of a balanced diet. For weight control or energy gain, its moderate consumption along with healthy cooking methods is recommended. Given its high nutritional value, occasionally including it in your diet can help you meet your nutritional needs without going overboard and make more informed choices.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
