Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is lean, broiled lamb from the leg or shoulder, trimmed to a precise 1/4-inch fat cap, resulting in a deeply savory, robustly flavored meat with a firm yet tender bite. The broiling process caramelizes the exterior, creating a delightful crust while keeping the interior juicy. Nutritionally, it's a powerhouse of complete protein with virtually no carbohydrates, making it an excellent choice for high-protein, low-carb diets.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore it for its intense, distinctive lamb flavor that stands up bold spices like cumin, rosemary, and garlic. Its firm texture makes it incredibly versatile for grilling, skewering, or dicing into stews without falling apart.
⚠️ Watch-outs & how to enjoy it better
The strong, gamey flavor can be polarizing for those accustomed to milder meats. As a red meat, it is higher in saturated fat than poultry or fish, so moderation is key for heart-health-conscious individuals. Tip: Balance it with large portions of fiber-rich vegetables and use herbs instead of salt for seasoning.
Key benefits
- Excellent source of complete protein (28g per 100g)
- Naturally zero carbohydrates and sugar
- Rich in essential minerals like iron, zinc, and selenium
- Provides B vitamins, especially B12, for energy metabolism
- Trimmed fat content offers a leaner red meat option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb is one of the earliest domesticated animals, with evidence of sheep herding dating back over 10,000 years to ancient Mesopotamia.
Full nutrition (USDA data · scales with serving)
| Water | 63.5 g |
| Energy | 186 kcal |
| Energy | 778 kj |
| Protein | 28.1 g |
| Total lipid (fat) | 7.3 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 335 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 31.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.30 mg |
| Niacin | 6.6 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Vitamin B-12 | 3.0 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.87 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.7 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.10 g |
| PUFA 20:4 | 0.07 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.4 g |
| Leucine | 2.2 g |
| Lysine | 2.5 g |
| Methionine | 0.72 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.94 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 0.89 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.0 g |
FAQ
How do I reduce the strong 'gamey' taste of lamb?
Marinating the meat for several hours in acidic ingredients like lemon juice, yogurt, or vinegar can help mellow the flavor. Soaking in buttermilk is another traditional method.
What's the best way to cook this cut to keep it tender?
Since it's lean, avoid overcooking. For kabobs or broiling, cook to medium-rare or medium (145°F/63°C internal temp). For stews, use low-and-slow moist heat to break down connective tissue.
Is this a good cut for someone watching their fat intake?
Yes, when trimmed to 1/4-inch fat as specified, it is one of the leaner red meat options. The fat cap provides flavor during cooking but can be trimmed further before eating if desired.
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 1.86 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.