Other
sheep liver.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
134
PROTEIN
22.3g
CARBS
0g
FAT
4.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories134kcal—
Protein22.3g45%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.9g6%
Saturated fat1.8g9%
Trans fat0g—
Cholesterol430mg143%
Water69.7g—
MINERALS
Sodium55.8mg2%
Potassium280mg6%
Calcium5.9mg0%
Iron6.2mg34%
Magnesium17.9mg4%
Phosphorus334mg27%
Zinc3.7mg34%
Copper5.7mg633%
Manganese0.28mg12%
Selenium43.4µg79%
VITAMINS
Vitamin A14106µg1567%
Vitamin C0mg0%
Vitamin D0.67µg3%
Vitamin E0.60mg4%
Vitamin K14.7µg12%
Thiamin (B1)0.17mg14%
Riboflavin (B2)0.35mg27%
Niacin (B3)15.7mg98%
Pantothenic acid (B5)7.0mg139%
Vitamin B60.26mg15%
Biotin (B7)206µg687%
Folate (B9)0µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece1000g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin A, crucial for vision health and immune function.
- ✓Excellent source of highly bioavailable heme iron, which helps prevent anemia and supports energy levels.
- ✓Packed with Vitamin B12, essential for nerve function and the formation of red blood cells.
- ✓Provides a significant amount of copper, a mineral vital for energy production and iron metabolism.
- ✓A concentrated source of high-quality protein containing all essential amino acids for muscle repair and growth.
COOKING TIPS
In the kitchen.
- 1To reduce its strong flavor, soak the liver in milk or buttermilk for 30-60 minutes before cooking, then rinse and pat dry.
- 2Slice the liver thinly and cook it quickly over medium-high heat, such as pan-frying or sautéing, to prevent it from becoming tough and grainy.
- 3Avoid overcooking. The liver is best when it's browned on the outside but still slightly pink and tender on the inside.
- 4Pairs well with strong flavors like onions, garlic, bacon, and acidic ingredients like lemon juice or balsamic vinegar to balance its richness.
STORAGE
Keep it fresh.
- Refrigerate fresh liver immediately in the coldest part of your fridge (below 4°C / 40°F) and cook within 1-2 days.
- For longer storage, wrap tightly in plastic wrap or place in a freezer bag, remove excess air, and freeze at -18°C (0°F) for up to 3-4 months.
FAQ
Frequently asked questions.
Is sheep liver healthy?
Yes, sheep liver is considered a nutrient-dense superfood. It is an exceptional source of Vitamin A for vision, Vitamin B12 for nerve function, and heme iron, which is highly bioavailable and supports energy levels.
How much protein and calories are in sheep liver?
A 100g serving of sheep liver provides approximately 133.6 calories and 22.26g of high-quality protein. It is a lean meat option with only 4.87g of fat and zero carbohydrates.
Is sheep liver good for anemia?
Yes, sheep liver is one of the best dietary sources of heme iron. This form of iron is more easily absorbed by the body than plant-based iron, making it highly effective for preventing and treating iron-deficiency anemia.
Is sheep liver keto-friendly?
Yes, sheep liver is excellent for keto and low-carb diets because it contains 0g of carbohydrates. Its high protein content and essential micronutrients help maintain nutritional balance during ketosis.
What does sheep liver taste like?
Sheep liver has a rich, earthy, and slightly sweet flavor with a distinct metallic undertone due to its high iron content. It is generally more tender and milder than beef liver but more robust than chicken liver.
How do you cook sheep liver without it becoming tough?
The most important rule is to avoid overcooking. Pan-fry or sauté slices over medium-high heat for only 2-3 minutes per side until the outside is browned and the inside remains slightly pink and tender.
Should I soak sheep liver before cooking?
Many people prefer to soak sheep liver in milk or water with a splash of lemon juice for 30 to 60 minutes before cooking. This process helps to mellow out the strong metallic flavor and can improve the final texture.
Can you eat sheep liver every day?
It is recommended to eat sheep liver in moderation, typically once a week. Because it is extremely concentrated in Vitamin A and copper, consuming it daily could potentially lead to nutrient toxicity.
How do you store fresh sheep liver?
Fresh sheep liver should be kept in the coldest part of the refrigerator and used within 1-2 days of purchase. For longer storage, it can be frozen in airtight packaging for up to 4 months.
How do I know if sheep liver has gone bad?
Fresh sheep liver should be bright reddish-brown, glossy, and firm to the touch. If it develops a slimy texture, a dull greyish color, or a strong, sour, or ammonia-like smell, it has spoiled and should be discarded.
