Lamb Liver (Raw) – Nutritional Information
Lamb liver, a nutrient-dense organ meat, offers a rich source of essential vitamins and minerals, making it an excellent choice for those looking to increase their intake of iron, vitamin B12, and other vital nutrients. Known for its bold flavor and robust texture, lamb liver can be incorporated into various dishes, from pâtés and stir-fries to stews and curries. Below is a detailed breakdown of the nutritional composition of raw lamb liver.
Nutritional Information per 100g of Raw Lamb Liver
| Nutrient | Amount |
|---|---|
| Energy | 139 kcal |
| Protein | 20.38 g |
| Fat | 5.02 g |
| Saturated Fat | 1.94 g |
| Carbohydrates | 1.78 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 7.0 mg |
| Iron | 7.37 mg |
| Magnesium | 19 mg |
| Phosphorus | 364 mg |
| Potassium | 313 mg |
| Sodium | 70.0 mg |
| Zinc | 4.66 mg |
| Copper | 6.979 mcg |
| Manganese | 0.184 mg |
| Selenium | 82.4 mcg |
| Vitamin C | 4.0 mg |
| Thiamin (B1) | 0.34 mg |
| Riboflavin (B2) | 3.63 mg |
| Niacin (B3) | 16.11 mg |
| Vitamin B6 | 0.9 mg |
| Folate | 230 mcg |
| Vitamin B12 | 90.05 mcg |
| Vitamin A | 7391 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Lamb liver is not a common allergen but may cause allergic reactions in individuals sensitive to organ meats or lamb itself. It is important to note that those with sensitivities or allergies to red meats should avoid consuming lamb liver. Always consult with a healthcare provider if you have concerns about food allergies.
Dietary Preferences:
Lamb liver is naturally gluten-free and suitable for several dietary preferences, including:
- Paleo: A great fit for those following a paleo diet due to its high protein content and absence of grains.
- Keto/Low-Carb: With only 1.78 grams of carbohydrates per 100 grams, lamb liver is an excellent choice for low-carb and ketogenic diets.
- High-Protein Diets: The substantial protein content (20.38 grams per 100 grams) makes lamb liver a valuable option for bodybuilders or anyone seeking to increase their protein intake.
- Iron-Rich Diets: Lamb liver is packed with iron, making it an excellent choice for individuals who need to increase their iron levels, especially for those with anemia or low iron levels.
Health Benefits:
Lamb liver is an incredibly rich source of essential nutrients that are vital for overall health:
- Iron: With 7.37 mg of iron per 100 grams, lamb liver is an excellent source of this essential mineral, crucial for oxygen transport in the blood and prevention of anemia.
- Vitamin B12: With 90.05 mcg of vitamin B12, lamb liver helps in maintaining healthy nerve function, red blood cell formation, and DNA synthesis.
- Vitamin A: The liver is a particularly high source of vitamin A, offering 7391 mcg per 100 grams, contributing to healthy vision, immune function, and skin health.
- Folate: Lamb liver provides 230 mcg of folate, which is vital for cell division, pregnancy health, and red blood cell formation.
- Selenium: At 82.4 mcg, lamb liver is an excellent source of selenium, an antioxidant that helps protect the body against oxidative damage and supports thyroid function.
Cooking Tips:
Lamb liver is versatile and can be prepared in various ways:
- Pan-Fried: Sautéing lamb liver in a little olive oil with onions and spices creates a rich and savory dish.
- Grilled: Marinate lamb liver with herbs and spices and grill it for a smoky, tender result.
- In Stews or Pâtés: Lamb liver can be incorporated into stews or blended into pâtés for a smooth, creamy texture and full flavor.
Conclusion:
Lamb liver, though often overlooked, is a nutrient-packed ingredient that offers an abundance of vitamins, minerals, and protein. Whether you’re seeking to increase your intake of iron, vitamin B12, or vitamin A, lamb liver is a fantastic option. However, due to its strong flavor and the possibility of allergenic reactions, it is important to approach this ingredient thoughtfully, especially if you’re new to organ meats. Whether pan-fried, grilled, or included in stews, lamb liver adds richness and depth to any dish, while supporting a balanced and nutrient-dense diet.
