Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a rich, succulent cut of lamb, typically from the leg or shoulder, cooked to a tender finish with a balanced layer of fat that bastes the meat from within. It offers a robust, slightly gamey flavor with a satisfying, juicy texture that melts in the mouth. Nutritionally, it's a powerhouse of high-quality protein and essential fats, providing sustained energy and a dense micronutrient profile.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore lamb for its distinctive, savory depth of flavor that is both rich and slightly sweet, a taste that stands out from other red meats. Its versatility allows it to be the star of hearty roasts, fragrant stews, or delicate kebabs, making it a centerpiece for celebratory meals and family gatherings across many cultures.
⚠️ Watch-outs & how to enjoy it better
The higher fat content, while contributing to flavor and juiciness, can be a concern for those monitoring saturated fat intake or managing cholesterol levels. To mitigate this, one can practice portion control, trim visible fat before cooking, and pair it with fiber-rich vegetables or whole grains to balance the meal. Additionally, the distinct 'gamey' taste can be off-putting to some; marinating in acidic ingredients like yogurt or lemon juice can help mellow the flavor.
Key benefits
- Excellent source of high-quality, complete protein for muscle repair and growth.
- Rich in heme iron, which is highly bioavailable and helps prevent anemia.
- Provides essential B vitamins, especially B12, crucial for nerve function and energy metabolism.
- Contains zinc, which supports immune health and wound healing.
- A source of conjugated linoleic acid (CLA), a fatty acid linked to various health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb is one of the oldest domesticated animals, with evidence of its use by humans dating back over 10,000 years to the Fertile Crescent, making it a foundational protein in the development of early agriculture.
Full nutrition (USDA data · scales with serving)
| Water | 55.8 g |
| Energy | 271 kcal |
| Energy | 1134 kj |
| Protein | 25.5 g |
| Total lipid (fat) | 18.0 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 318 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 27.2 ug |
| Fluoride, F | 32.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.26 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Vitamin B-12 | 2.6 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.5 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.69 g |
| SFA 16:0 | 3.8 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 7.6 g |
| MUFA 16:1 | 0.53 g |
| MUFA 18:1 | 6.9 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 0.98 g |
| PUFA 18:3 | 0.24 g |
| PUFA 20:4 | 0.07 g |
| Cholesterol | 96.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.66 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.86 g |
| Valine | 1.4 g |
| Arginine | 1.5 g |
| Histidine | 0.81 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 0.95 g |
FAQ
What is the difference between lamb and mutton?
Lamb comes from a sheep under one year old, while mutton comes from an adult sheep over two years old. Lamb is more tender and mild, while mutton is tougher and has a stronger, gamier flavor.
How should I store cooked lamb?
Cooked lamb should be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, it can be frozen for up to 3 months.
Is lamb a red meat?
Yes, lamb is considered red meat. It is a rich source of iron and other nutrients, but it should be consumed in moderation as part of a balanced diet.
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 2.71 kcal/g · 38% 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.