Lamb, Australian, imported, fresh, external fat, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is the raw, external fat from Australian lamb, a pure, creamy-white to pale-yellow substance with a soft, waxy texture and a rich, meaty aroma. It is an extremely energy-dense ingredient, providing nearly 490 calories per 100g, almost entirely from fat, with negligible protein or carbohydrates. Its primary role is to add profound richness, moisture, and flavor to dishes during cooking.
Calorie split: 10% protein · 0% carbs · 90% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled ability to create deep, savory flavor and succulent texture in slow-cooked roasts, stews, and braises. Its high fat content is prized in traditional cuisines for its role in rendering, frying, and enriching dishes with a luxurious mouthfeel.
⚠️ Watch-outs & how to enjoy it better
Due to its extremely high saturated fat and calorie content, it should be consumed in moderation by those managing cholesterol or heart health. To counteract this, use it sparingly as a flavoring agent rather than a primary fat, and pair it with high-fiber vegetables and lean proteins to balance the meal.
Key benefits
- Excellent source of energy and satiety from fat.
- Provides fat-soluble vitamins like Vitamin E and K2.
- Enhances the flavor and juiciness of lean meats when used as a cooking fat.
- Traditional ingredient in confit and slow-cooked dishes.
- Can be rendered into tallow for high-heat cooking and baking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb tallow, rendered from this fat, was historically used to make high-quality candles and soap before the advent of modern vegetable oils.
Full nutrition (USDA data · scales with serving)
| Water | 38.4 g |
| Energy | 487 kcal |
| Energy | 2037 kj |
| Protein | 12.6 g |
| Total lipid (fat) | 48.5 g |
| Ash | 0.56 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 92.0 mg |
| Potassium, K | 149 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 4.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.2 mg |
| Pantothenic acid | 0.35 mg |
| Vitamin B-6 | 0.21 mg |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 23.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 1.8 g |
| SFA 15:0 | 0.34 g |
| SFA 16:0 | 11.0 g |
| SFA 17:0 | 0.80 g |
| SFA 18:0 | 9.7 g |
| SFA 20:0 | 0.08 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 19.5 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.63 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 18.8 g |
| MUFA 18:1 c | 16.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:2 n-6 c,c | 0.70 g |
| PUFA 18:2 CLAs | 0.66 g |
| PUFA 18:3 | 0.48 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.48 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.07 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 3.6 g |
| Fatty acids, total trans-monoenoic | 2.8 g |
| TFA 18:1 t | 2.8 g |
| TFA 18:2 t not further defined | 0.81 g |
| Fatty acids, total trans-polyenoic | 0.81 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.51 g |
| Isoleucine | 0.52 g |
| Leucine | 0.90 g |
| Lysine | 0.96 g |
| Methionine | 0.30 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.39 g |
| Valine | 0.56 g |
| Arginine | 0.75 g |
| Histidine | 0.33 g |
| Alanine | 0.72 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.67 g |
| Proline | 0.53 g |
| Serine | 0.45 g |
FAQ
What is the difference between external fat and suet in lamb?
External fat is the layer of fat on the outside of the carcass, while suet is the hard, waxy fat found around the kidneys and internal organs. Both are used for rendering but have slightly different textures and melting points.
How can I use this raw fat in cooking?
It is most commonly rendered into tallow by slowly melting it down, then strained and used for frying, roasting, or in pastry. It can also be diced and added directly to stews or roasts to baste the meat.
Is this fat suitable for a keto or carnivore diet?
Yes, as a pure animal fat with zero carbs, it is a staple in ketogenic and carnivore diets for providing dense energy and flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.87 kcal/g · 10% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.