The short answer
100 g of mutton liver (raw) has 20.3 g of protein and 126 kcal.1 That's about 41% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of mutton liver
| Per 100 g | Amount |
|---|---|
| Energy | 126 kcal (526 kJ) |
| Protein | 20.3 g ± 0.9 |
| Fat | 4.9 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 73.4 g |
These figures are for raw mutton liver, edible part, without bone. Cooking drives out water, so cooked meat has more protein per 100 g than raw. Weigh it raw for an accurate count.
How much mutton liver for your protein?
The amounts below are worked out from IFCT's figure of 20.3 g per 100 g. To see how mutton liver fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 49 g (raw weight) | 62 kcal |
| 20 g of protein | 98 g (raw weight) | 123 kcal |
| 30 g of protein | 148 g (raw weight) | 186 kcal |
How mutton liver compares
Mutton liver has more protein per 100 g than 80% of the 542 foods in IFCT 2017. Here it is beside the other meat we cover:
| Meat | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Mutton | 22.1 g | 160 | 56% |
| Mutton liver | 20.3 g | 126 | 66% |
| Pork | 19.4 g | 179 | 44% |
Other foods with similar protein: salmon (21 g), dried peas (20.4 g), rajma (19.9 g), moth beans (19.8 g), rohu (19.7 g). For more protein per 100 g, try soybean (37.8 g), tuna (24.5 g), masoor dal (24.4 g). See every food on one protein chart.
Protein quality
Meat has complete protein: all the essential amino acids in good proportions.3 Organ meats such as liver are also rich in iron and vitamin A.
Common questions
How much protein is in 100 g of mutton liver?
20.3 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw mutton liver, per 100 g of the edible part. 100 g also gives 126 kcal.
How much mutton liver gives 20 g of protein?
About 98 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is mutton liver a good source of protein?
66% of its calories come from protein, and it has more protein per 100 g than 80% of the 542 foods in IFCT 2017. Meat has complete protein: all the essential amino acids in good proportions.
Is this for raw or cooked mutton liver?
Raw, edible part, without bone. Cooking drives out water, so 100 g cooked has more protein than 100 g raw. If you weigh it cooked, your count will come out low.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int