Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a lean, boneless cut from the lower leg of Australian lamb, trimmed of excess fat for a clean, meaty flavor. Its texture is firm yet tender when cooked properly, offering a satisfying, dense bite with a mild, slightly sweet gamey note. Nutritionally, it's a protein powerhouse with minimal fat and zero carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 45% protein · 0% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, clean lamb flavor that isn't overly fatty, making it incredibly versatile for grilling, roasting, or slow-braising. It's a centerpiece in many cultural cuisines, from Sunday roasts to celebratory feasts, prized for its ability to absorb marinades and spices beautifully.
⚠️ Watch-outs & how to enjoy it better
The lean nature means it can become tough and dry if overcooked, which is a common pitfall. Those watching their saturated fat intake should be mindful of portion sizes, as red meat is a source. To counteract dryness, use a meat thermometer, marinate to add moisture and flavor, and consider slow-cooking methods like braising for tougher preparations.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in bioavailable heme iron, which is easily absorbed.
- Provides essential B vitamins, especially B12 and niacin.
- Naturally low in carbohydrates, suitable for ketogenic diets.
- A good source of zinc, supporting immune function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bottom round' of the leg is actually one of the most exercised muscles of the lamb, which contributes to its deep flavor and firmer texture compared to the more tender top round.
Full nutrition (USDA data · scales with serving)
| Water | 67.9 g |
| Energy | 187 kcal |
| Energy | 781 kj |
| Protein | 21.0 g |
| Total lipid (fat) | 11.4 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 218 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.36 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.80 mg |
| Vitamin B-6 | 0.40 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 8.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 5.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.38 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 2.5 g |
| SFA 17:0 | 0.17 g |
| SFA 18:0 | 2.2 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.14 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 4.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.53 g |
| PUFA 18:2 n-6 c,c | 0.25 g |
| PUFA 18:2 CLAs | 0.10 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.13 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 | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.77 g |
| Fatty acids, total trans-monoenoic | 0.60 g |
| TFA 18:1 t | 0.60 g |
| TFA 18:2 t not further defined | 0.17 g |
| Fatty acids, total trans-polyenoic | 0.17 g |
| Cholesterol | 63.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.86 g |
| Isoleucine | 0.87 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.51 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.66 g |
| Valine | 0.94 g |
| Arginine | 1.3 g |
| Histidine | 0.55 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.1 g |
| Proline | 0.89 g |
| Serine | 0.74 g |
FAQ
What's the best way to cook this lean cut to avoid it becoming tough?
For dry-heat methods like grilling or roasting, cook to medium-rare or medium (145°F/63°C internal temp) and let it rest before slicing. For longer cooking, use moist-heat methods like braising or stewing to break down connective tissue.
Is this a good cut for someone on a low-fat diet?
Yes, it's one of the leaner lamb cuts, especially when trimmed as described. The fat content is moderate, and trimming it further before cooking can reduce the total fat per serving.
How does Australian lamb differ from other lamb?
Australian lamb is typically pasture-raised, which can contribute to a slightly leaner profile and a distinct, clean flavor compared to grain-fed lamb from other regions.
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 1.87 kcal/g · 45% 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: 0.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.