Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a cut of lamb that has been meticulously trimmed to a quarter-inch fat cap, balancing richness with leanness. When cooked, it yields a deep, savory flavor with a tender, yet satisfyingly firm texture. It's a high-protein, zero-carb staple, delivering a substantial dose of energy primarily from fat.
Calorie split: 34% protein · 0% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, distinctive flavor that stands up to bold herbs and spices, offering a taste experience more complex than milder meats. Its versatility shines in everything from quick grilling to slow braising, making it a centerpiece for celebratory meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
The significant fat content, while flavorful, makes it a high-calorie choice that requires portion awareness. Those monitoring saturated fat intake should enjoy it in moderation. To balance a rich meal, pair it with fiber-rich, non-starchy vegetables like roasted asparagus or a fresh salad to aid digestion and add volume.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in bioavailable heme iron and zinc.
- Provides B vitamins, especially B12, for energy metabolism.
- Contains conjugated linoleic acid (CLA), a naturally occurring fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific trimming to a 1/4-inch fat cap is a standard retail specification designed to provide enough fat for basting and flavor during cooking, while preventing excessive shrinkage and flare-ups on the grill.
Full nutrition (USDA data · scales with serving)
| Water | 53.7 g |
| Energy | 294 kcal |
| Energy | 1230 kj |
| Protein | 24.5 g |
| Total lipid (fat) | 20.9 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 310 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 26.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 93.7 mg |
| Betaine | 12.3 mg |
| Vitamin B-12 | 2.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 4.6 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 8.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.82 g |
| SFA 16:0 | 4.5 g |
| SFA 18:0 | 2.8 g |
| Fatty acids, total monounsaturated | 8.8 g |
| MUFA 16:1 | 0.61 g |
| MUFA 18:1 | 8.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 97.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.63 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.00 g |
| Tyrosine | 0.82 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 0.91 g |
FAQ
How does the 1/4-inch fat trim affect cooking?
It provides a self-basting layer that keeps the meat moist during high-heat methods like grilling or roasting. The fat renders, adding flavor, but may cause flare-ups, so monitor heat carefully.
Is this a lean cut of meat?
It's a composite cut, meaning it includes both lean muscle and a controlled amount of fat. While trimmed, the 20.94g of fat per 100g makes it a moderately fatty, flavorful choice, not a lean one like a leg of lamb steak.
What's the best way to cook it to retain moisture?
For chops or steaks, sear over high heat to caramelize the exterior, then finish over medium heat or in a moderate oven (around 375°F/190°C) until the internal temperature reaches 145°F (63°C) for medium-rare. Let it rest before slicing.
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 2.94 kcal/g · 33% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.