Is Lamb Liver good for protein?

December 2, 2025 •

4 min read

With approximately 20-26 grams of high-quality protein per 100-gram serving, lamb liver is an exceptionally potent and bioavailable protein source. This nutrient-dense organ meat offers a complete amino acid profile, along with a rich supply of essential vitamins and minerals, making it far more than just a source of protein.

Quick Summary

Lamb liver is a superior source of complete protein, packed with essential nutrients like iron, B vitamins, and vitamin A. This offal provides high-quality protein essential for muscle growth and repair, alongside a potent cocktail of micronutrients for overall health.

Key Points

High-Quality Protein: Lamb liver provides a complete protein profile, containing all essential amino acids for muscle building and repair.
Nutrient-Dense: It is exceptionally rich in essential vitamins and minerals, including Vitamin A, B12, iron, and copper.
Supports Athletes: The combination of high protein and energy-boosting B vitamins makes it beneficial for athletic performance.
Heme Iron Source: It provides a highly bioavailable form of iron, which is effective in preventing iron deficiency.
Moderation is Key: Due to its high concentration of Vitamin A, consumption should be limited to one or two times per week for most people.
Versatile Cooking: Lamb liver can be pan-seared, stir-fried, or made into pâté, offering various ways to include it in your diet.

The Protein Powerhouse of Lamb Liver

Yes, lamb liver is an excellent source of high-quality, complete protein. A 100-gram serving can contain over 20 grams of protein, a figure comparable to or even exceeding many traditional cuts of muscle meat. This protein is considered 'complete' because it provides all the essential amino acids that the human body cannot produce on its own. These amino acids are crucial for muscle synthesis, tissue repair, and the production of enzymes and hormones. For athletes and those focused on body composition, incorporating lamb liver can offer a significant boost in protein intake without excessive calories.

More Than Just Protein: A Nutrient-Dense Superfood

Beyond its impressive protein content, lamb liver's true value lies in its dense concentration of other nutrients. These micronutrients work synergistically with protein to support various bodily functions.

Vitamin A: As one of nature's most concentrated sources of vitamin A, lamb liver is vital for healthy vision, robust immune function, and skin health. However, this concentration is so high that moderate consumption is recommended to avoid toxicity.
Vitamin B12: With an extraordinarily high content of vitamin B12, lamb liver supports neurological function, red blood cell formation, and helps combat fatigue. This is particularly beneficial for those with deficiencies.
Iron: Lamb liver is rich in highly bioavailable heme iron, the type most easily absorbed by the body. This makes it an effective food for preventing and treating iron-deficiency anemia.
Copper and Zinc: The liver is an excellent source of trace minerals like copper and zinc, which play crucial roles in immune function, iron absorption, and antioxidant defense.
Folate: This essential B vitamin found in lamb liver is key for DNA synthesis and cell division.

A Comparison of Organ Meats

While lamb liver is highly nutritious, it is useful to compare its protein and nutrient profile with other popular organ meats. Each type offers a slightly different nutritional package.


Nutrient (per 100g)	Lamb Liver	Beef Liver	Chicken Liver
Protein	~20.4g	~20.4g	~16.9g
Iron	~10.3mg (raw)	~5.8mg (raw)	~9.8mg (raw)
Vitamin A	Very High	High	Moderate
Vitamin B12	High	Very High	Moderate
Copper	Very High	Moderate	Low
Flavour Profile	Mild and slightly sweet	Stronger, more mineral-rich	Very mild

This table highlights that while all three are excellent protein sources, lamb liver offers a distinct advantage in its iron and copper content compared to beef liver, while having a milder flavour than beef liver.

How to Incorporate Lamb Liver into a High-Protein Diet

Lamb liver can be a versatile ingredient if prepared correctly to ensure tenderness and flavour. Overcooking can make it tough and unpalatable. Here are some cooking tips to maximise its protein benefits while making it delicious:

Pan-Seared with Onions: A classic preparation involves searing thin slices of lamb liver for just a few minutes per side with caramelized onions. Season at the end of cooking to prevent the liver from hardening.
Stir-Fry: Add thinly sliced lamb liver to a vegetable stir-fry. It cooks quickly and absorbs the flavours of the spices and sauces, masking any strong taste.
Pâté: For a creamier, more spreadable option, a homemade lamb liver pâté can be a delicious and iron-rich addition to whole-grain toast.
In Omelettes: Diced, pan-fried liver folded into an omelette with herbs and vegetables makes for a quick and protein-packed post-workout meal.

Important Considerations: Risks and Moderation

Despite its nutritional benefits, lamb liver should be consumed in moderation due to its high levels of certain compounds.

Vitamin A Toxicity: The extremely high concentration of vitamin A means regular, large servings can be toxic, particularly for pregnant women and those with pre-existing conditions. Most experts recommend consuming liver no more than once or twice per week.
High Cholesterol: While dietary cholesterol's link to heart disease is not as straightforward as once thought for most people, those with elevated blood cholesterol levels may need to monitor their intake.

Conclusion: The Verdict on Lamb Liver for Protein

In conclusion, lamb liver is undoubtedly an excellent source of protein. Its status as a complete protein, combined with its extremely dense vitamin and mineral content, makes it a potent 'superfood' for those seeking to optimize their diet. It provides essential amino acids for muscle maintenance, along with critical nutrients like iron, B12, and copper that support overall health and energy. For most healthy individuals, incorporating a moderate portion of lamb liver into their weekly diet, alongside other protein sources, can be a highly effective way to boost both protein and micronutrient intake. However, due to its richness in vitamin A and cholesterol, moderation is key. Consult a healthcare provider if you have underlying health concerns. Learn more about the potential risks and benefits of eating liver from this WebMD article.

Frequently Asked Questions

Yes, the protein in lamb liver is a 'complete protein,' meaning it contains all the essential amino acids required by the human body, similar to the protein found in muscle meat.

A 100-gram serving of cooked lamb liver can contain approximately 20-26 grams of high-quality protein, comparable to many traditional meat cuts.

Both lamb and beef liver offer excellent protein content per 100g. While beef liver may have higher levels of some nutrients like Vitamin E, lamb liver boasts higher copper and iron, making them comparable protein sources with slight micronutrient differences.

Besides protein, lamb liver is an abundant source of vitamins A, B12, and folate, as well as minerals like iron, zinc, and copper, which support vision, immune health, and energy production.

Due to its very high vitamin A content, dietitians typically recommend consuming lamb liver in moderation, usually limited to once or twice per week, to avoid the risk of nutrient overload.

Proper cooking, such as quick searing or stir-frying, does not diminish the protein content. However, overcooking can make the liver tough and chewy, negatively impacting its texture.

Yes, lamb liver can be suitable for weight loss. Its high protein content promotes satiety and helps preserve muscle mass, while its moderate calorie count provides a large nutritional payload without excess calories.