Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is lean, cubed lamb from the leg or shoulder, braised until fork-tender and succulent. The slow-cooking process transforms the meat into a rich, deeply savory bite with a velvety texture, while its high protein content makes it a powerhouse for muscle maintenance.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore braised lamb for its profound, savory flavor and melt-in-your-mouth tenderness, which develops from cooking tough cuts low and slow. It's a centerpiece of comfort food across many cultures, offering a luxurious yet hearty eating experience.
⚠️ Watch-outs & how to enjoy it better
While lean, braised lamb can be high in saturated fat and cholesterol, which those monitoring heart health should consider. To counteract, practice strict portion control (stick to the 118g serving) and pair it with fiber-rich vegetables like roasted carrots or a leafy salad to balance the meal.
Key benefits
- Exceptional source of high-quality protein (33.7g per 100g)
- Naturally zero carbohydrates and sugar
- Rich in essential minerals like zinc and iron
- Provides B vitamins, especially B12, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Braising is a form of 'wet-heat' cooking that uses a small amount of liquid in a covered pot, a technique perfected to make economical, tougher cuts like leg and shoulder exceptionally tender and flavorful.
Full nutrition (USDA data · scales with serving)
| Water | 56.2 g |
| Energy | 223 kcal |
| Energy | 933 kj |
| Protein | 33.7 g |
| Total lipid (fat) | 8.8 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 205 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 6.6 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 38.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.24 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 129 mg |
| Betaine | 17.0 mg |
| Vitamin B-12 | 2.7 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) | 0.20 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) | 4.4 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 | 3.1 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 | 0.02 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.60 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 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 | 108 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.39 g |
| Threonine | 1.4 g |
| Isoleucine | 1.6 g |
| Leucine | 2.6 g |
| Lysine | 3.0 g |
| Methionine | 0.86 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.1 g |
| Valine | 1.8 g |
| Arginine | 2.0 g |
| Histidine | 1.1 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.6 g |
| Proline | 1.4 g |
| Serine | 1.3 g |
FAQ
What's the best cut for braising?
The shoulder is often preferred for braising as it has more connective tissue (collagen) that melts into gelatin, creating a richer sauce. The leg is leaner but also works well.
How do I prevent braised lamb from becoming dry?
Ensure the braising liquid (like broth or wine) comes about halfway up the meat, keep the pot tightly covered, and cook at a low, gentle simmer (around 300°F/150°C) until the meat is easily pierced with a fork.
Can I freeze braised lamb?
Yes, it freezes exceptionally well. Cool it completely, store in airtight containers or bags with some of the cooking liquid, and freeze for up to 3 months for best quality.
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 2.23 kcal/g · 60% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.