Liver
About Liver
Lamb's liver, cooked. The common UK liver, usually pan-fried or used in pâté and casseroles. Lamb's, calf's, ox and pig liver are nutritionally similar at this level of detail; values shown here are per 100g of cooked lamb's liver from CoFID.
Liver is one of the most nutrient-dense foods in the British diet. It is an exceptional source of:
- Vitamin A (retinol): a small portion delivers many times the daily reference intake.
- Vitamin B12: typically more than 15 times the daily reference intake per 100g.
- Folate, iron, copper, zinc, vitamin D and the other B vitamins.
For non-pregnant adults, liver is fine in moderation. The UK Eatwell Guide does not call out a specific frequency, but practical guidance is to treat liver as an occasional rather than weekly food given the retinol concentration.
Micronutrients (per 100g, cooked)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 7.7 mg | 52% |
| Calcium | 8 mg | 1% |
| Magnesium | 25 mg | 8% |
| Potassium | 340 mg | 10% |
| Sodium | 82 mg | 5% |
| Chloride | 140 mg | 6% |
| Phosphorus | 500 mg | 91% |
| Zinc | 5.9 mg | 62% |
| Copper | 13.5 mg | 1128% |
| Manganese | 0.45 mg | 32% |
| Iodine | N (present, not quantified) | . |
| Selenium | 62 ug | 83% |
| Vitamins | ||
| Vitamin A | 19710 ug | 2816% |
| Vitamin C | 19 mg | 48% |
| Vitamin D | 0.9 ug | 9% |
| Vitamin E | 0.32 mg | 8% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.38 mg | 38% |
| Vitamin B2 (riboflavin) | 5.65 mg | 435% |
| Vitamin B3 (niacin) | 24.8 mg | 146% |
| Vitamin B5 (pantothenic acid) | 8 mg | 114% |
| Vitamin B6 | 0.53 mg | 38% |
| Vitamin B7 (biotin) | 33 ug | 17% |
| Vitamin B9 (folate) | 207 ug | 104% |
| Vitamin B12 | 83 ug | 5533% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 18-494 (matched record: "Liver, lamb, fried in corn oil"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin B12 (5533%), Vitamin A (2816%), Copper (1128%), Vitamin B2 (riboflavin) (435%), Vitamin B3 (niacin) (146%), Vitamin B5 (pantothenic acid) (114%), Vitamin B9 (folate) (104%), Phosphorus (91%), Selenium (83%), Zinc (62%), Iron (52%), Vitamin C (48%), Vitamin B1 (thiamin) (38%), Vitamin B6 (38%), Manganese (32%).
A source of by content (per 100g): Vitamin B7 (biotin) (17%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.