Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This cut is the lean, muscular heart of the lamb leg, offering a deep, slightly sweet, and distinctly savory flavor with a firm yet tender texture when cooked properly. Its nutritional profile is exceptionally high in protein and low in fat, making it a powerhouse for muscle maintenance without excess calories. The absence of carbohydrates and sugars further highlights its pure, unadulterated meatiness.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People cherish this cut for its robust, clean lamb flavor that isn't overly gamey, making it a versatile canvas for both simple roasts and complex spice rubs. Its cultural significance in celebrations—from Easter feasts to Middle Eastern gatherings—adds a layer of tradition and communal joy to the dining experience.
⚠️ Watch-outs & how to enjoy it better
The lean nature of this cut means it can become dry and tough if overcooked or prepared with high-heat methods like grilling without proper marination. To counteract this, it benefits from slow, moist-heat cooking (like braising) or careful roasting to a medium-rare internal temperature, and pairing it with a flavorful sauce or fat-based side can enhance moisture and mouthfeel.
Key benefits
- Excellent source of high-quality protein for muscle repair and satiety
- Naturally low in fat, especially when trimmed to 1/4 inch
- Rich in essential minerals like iron and zinc
- Zero carbohydrates and sugars, suitable for low-carb diets
- Provides B vitamins, particularly B12, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb leg meat contains a higher concentration of the amino acid L-carnitine compared to beef, which plays a key role in transporting fatty acids into cells to be burned for energy.
Full nutrition (USDA data · scales with serving)
| Water | 74.1 g |
| Energy | 128 kcal |
| Energy | 536 kj |
| Protein | 20.6 g |
| Total lipid (fat) | 4.5 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 23.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Vitamin B-12 | 2.7 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 0.88 g |
| SFA 18:0 | 0.54 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.6 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.06 g |
| PUFA 20:4 | 0.04 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.88 g |
| Isoleucine | 0.99 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.53 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.69 g |
| Valine | 1.1 g |
| Arginine | 1.2 g |
| Histidine | 0.65 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.0 g |
| Proline | 0.86 g |
| Serine | 0.76 g |
FAQ
Is this cut suitable for a low-fat diet?
Yes, when trimmed to 1/4 inch fat as specified, it is a very lean protein source with only 4.51g of fat per 100g, making it ideal for low-fat dietary plans.
How should I cook this lean cut to prevent it from drying out?
For best results, use moist-heat methods like braising or stewing, or roast it to a medium-rare internal temperature (around 145°F/63°C) and let it rest before slicing to retain juices.
What are the key nutritional benefits of this lamb cut?
It is an excellent source of protein (20.56g per 100g), rich in iron and zinc, and provides essential B vitamins like B12, while being naturally free of carbohydrates and sugars.
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 1.28 kcal/g · 64% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.