Lamb liver calories come to 187 for a 3 oz portion (85 g) of braised liver and 220 per 100 g. The number to notice is protein: 26 g in that single portion, 52% of the daily value, with only 2.2 g of carbs. Cholesterol, not calories, is the figure that deserves your attention.
187kcal
1 3 oz portion · 85 g, cooked, braised
58%protein
26 gProtein
2 gCarbs
7.5 gFat
How to burn off 187 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, braised · per 85 g
Calories
187 kcal
Protein
26 g
Carbohydrate
2.2 g
Fat
7.5 g
Saturated fat
2.9 g
Cholesterol
426 mg
Sodium
48 mg
Potassium
188 mg
Iron
7 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Lamb liver: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
187
26 g
2.2 g
7.5 g
48 mg
9%
100 g
220
30.6 g
2.5 g
8.8 g
56 mg
11%
Pan-fried (85 g)
202
21.7 g
3.2 g
10.8 g
105 mg
10%
Raw (113 g)
157
23 g
2 g
5.7 g
79 mg
8%
3 × 3 oz portion (85 g)
561
78 g
143 mg
5 × 3 oz portion (85 g)
935
129.9 g
238 mg
A 3 oz portion is a 187-calorie serving
The standard 3 oz portion of braised lamb liver weighs 85 g and lands at 187 calories, about 9% of the daily calorie value. It also carries 26 g of protein and 7.5 g of fat. Most people eat liver as a slice or two, so this is a realistic baseline for one plate.
Totals climb quickly once you serve more. Two portions (170 g) reach 374 calories with 52 g of protein. Three portions (255 g) hit 561 calories and 78 g of protein, and five portions (425 g) come to 935 calories. Liver is dense, so a generous plate often sits closer to the double than the single.
Sodium barely moves along the way: 48 mg for one portion, 95 mg for two, 143 mg for three. If you are counting carefully, weigh the cooked liver once. Slices vary a lot in thickness, and eyeballing tends to undercount.
More than half the calories come from protein
Protein supplies 58% of the calories in braised lamb liver, fat 37% and carbs just 5%. Per 100 g that works out to 30.6 g of protein, 8.8 g of fat and 2.5 g of carbs, with no fiber at all.
That profile puts lamb liver closer to lean meat than to the fatty organ cut many people expect. Saturated fat is 3.4 g per 100 g, so a bit over a third of the fat is saturated. The fat is real, but it does not dominate the plate.
The small carb figure comes from the liver itself, not from added sugar or breading. For anyone tracking macros, lamb liver behaves like a protein food with a moderate fat load. A 100 g serving covers 61% of the protein daily value on its own, which is hard to match with most everyday meats at the same calorie cost.
Cholesterol is the row to watch
Lamb liver carries 501 mg of cholesterol per 100 g. The daily value used on this page is 300 mg, so a 100 g serving goes well past it on its own. No other row on the label stands out like this one.
Sodium, by contrast, is low: 56 mg per 100 g and 48 mg in a 3 oz portion, just 2% of the 2300 mg daily value. Potassium sits at 221 mg per 100 g against a 4700 mg daily value, a modest contribution rather than a major source.
If you track cholesterol, smaller portions and less frequent servings keep this number in check. If you do not, the low sodium and high protein are the real headline. Either way, liver is a food where the portion you choose shapes the whole label, not only the calorie line.
Pan-frying adds fat and sodium
The main figures here come from the USDA row for braised liver: Lamb, variety meats and by-products, liver, cooked, braised. Pan-fried lamb liver at the same 85 g comes to 202 calories, with 10.8 g of fat against 7.5 g for the braised portion.
The pan-fried row also shows 105 mg of sodium per 85 g, more than double the braised figure, and protein drops to 21.7 g. Coatings, cooking fat and seasoning are the usual reasons. In practice the pan matters more than the animal.
Raw liver reads lower by weight: 113 g of raw lamb liver is 157 calories, because water cooks off and concentrates everything that remains. Log the state you actually weighed, raw or cooked, or the numbers drift. BodyPal can also log lamb liver from a photo of the plate, which helps when you cook it with onions and sauce.
How does lamb liver compare?
Here is how lamb liver stacks up against pork liver, chicken liver and generic liver, per 100 g and per usual serving.
Verdict: For the fewest calories pick pork liver, at 165 per 100 g and 4.4 g of fat versus 220 for lamb. If protein per bite is the goal, lamb liver wins with 30.6 g per 100 g, and it keeps sodium far below the 384 mg of generic liver.
Lamb liver FAQs
How many calories are in lamb liver?
A 3 oz braised portion has 187 calories. Per 100 g it is 220 calories.
Is lamb liver good for weight loss?
A 3 oz braised portion has 187 calories, 26 g of protein and 7.5 g of fat, so the calories come mostly from protein.
Lamb liver vs chicken liver: which has fewer calories?
Chicken liver is lower at 172 calories per 100 g, against 220 calories per 100 g for braised lamb liver.
How much protein is in lamb liver?
Braised lamb liver has 30.6 g of protein per 100 g, which is about 26 g in a 3 oz portion.
How many calories are in lamb liver per 100 g?
Braised lamb liver has 220 calories per 100 g, about 11% of the daily calorie value. That same 100 g brings 30.6 g of protein and 8.8 g of fat.
Does sheep or mutton liver have the same calories as lamb liver?
This page uses the USDA lamb liver row: 187 calories per 3 oz portion (85 g), braised. Liver from older sheep is not listed separately, so the lamb figures are the closest match available.
What are the macros of lamb liver?
Per 100 g, braised lamb liver has 30.6 g of protein, 8.8 g of fat and 2.5 g of carbs. By calories that is 58% protein, 37% fat and 5% carbs, so it counts as a protein food.
What are the key nutrition facts for sheep liver?
Per 100 g of braised lamb liver you get 220 calories, 501 mg of cholesterol, 56 mg of sodium and 221 mg of potassium. Cholesterol is the standout, above the 300 mg daily value in one serving.
