Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a cut of lamb from the upper part of the front leg, cooked low and slow until the lean meat becomes incredibly tender and succulent. With a rich, deep, and slightly gamey flavor, it offers a satisfying, melt-in-the-mouth texture with virtually no carbohydrates. It's a protein powerhouse, delivering over 31 grams of protein per 100-gram serving with minimal fat.
Calorie split: 70% protein · 0% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People cherish this cut for its profound, beefy-lamb flavor that intensifies with braising, and its ability to become fork-tender, making it a comforting centerpiece for hearty meals. It's a staple in many cultures for celebratory or family-style cooking.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it is high in saturated fat and cholesterol, which should be consumed in moderation by those managing heart health. The braising process often involves added salt, which can be a concern for those watching sodium intake. To counteract, use low-sodium broths and herbs for flavor, and balance the meal with fiber-rich vegetables like roasted carrots or a leafy salad.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Provides essential minerals like zinc and iron.
- Naturally sugar-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'foreshank' comes from the leg that is more exercised during the animal's life, containing more connective tissue (collagen), which is why it requires long, slow cooking to break down into gelatin, creating a naturally silky sauce.
Full nutrition (USDA data · scales with serving)
| Water | 61.8 g |
| Energy | 187 kcal |
| Energy | 782 kj |
| Protein | 31.0 g |
| Total lipid (fat) | 6.0 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 267 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 8.7 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 35.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Vitamin B-12 | 2.3 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 | 2.1 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.4 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:4 | 0.04 g |
| Cholesterol | 104 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 g |
| Leucine | 2.4 g |
| Lysine | 2.7 g |
| Methionine | 0.80 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.7 g |
| Arginine | 1.8 g |
| Histidine | 0.98 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.2 g |
FAQ
How is 'separable lean only, trimmed to 1/4" fat' different from a regular lamb shank?
This specification means the meat has been meticulously trimmed, removing most of the external fat cap and connective tissue before cooking, resulting in a leaner final product focused purely on the muscle meat.
Why is it called 'choice' grade?
In the USDA beef grading system (often applied to lamb), 'Choice' indicates high quality with good marbling, ensuring tenderness, juiciness, and flavor.
Can I cook this cut quickly?
No. The high connective tissue content requires moist-heat cooking methods like braising or stewing for several hours to become tender. Quick-cooking methods will result in tough, chewy meat.
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 · 66% 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: 0.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.