Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw
Whole food · Lamb, Veal, and Game Products
Lamb loin is a premium, tender cut from the back of the animal, prized for its rich, slightly gamey flavor and succulent, marbled texture. Nutritionally, it is a powerhouse of protein and healthy fats, providing sustained energy without any carbohydrates. Its high fat content, specifically trimmed to 1/4 inch, gives it a luxurious mouthfeel that makes it a centerpiece in many celebratory meals.
Calorie split: 21% protein · 0% carbs · 79% fat
↓ Full nutrition💚 Why it's loved
People love lamb loin for its deep, savory flavor and tender, melt-in-your-mouth texture that feels indulgent. Its versatility allows it to be grilled, roasted, or pan-seared, making it a favorite for both simple weeknight dinners and elaborate holiday feasts across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high fat content (26.63g per 100g) can be a concern for those monitoring saturated fat intake or managing cardiovascular health. To counteract this, pair it with fiber-rich vegetables like roasted broccoli or a fresh salad to aid digestion and balance the meal, and practice portion control by sticking to a 3-4 ounce serving. Additionally, the strong, gamey flavor can be off-putting to some; marinating it in acidic ingredients like lemon juice or yogurt can mellow the taste.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in essential B vitamins, particularly B12 for nerve function
- Provides iron and zinc for immune health and energy metabolism
- Contains healthy monounsaturated fats, including oleic acid
- Zero carbohydrates, making it suitable for low-carb and ketogenic diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb loin is often called the 'tenderloin' of the lamb, but it's actually a different muscle group; the true lamb tenderloin is a smaller, even more tender cut hidden inside the loin.
Full nutrition (USDA data · scales with serving)
| Water | 56.5 g |
| Energy | 310 kcal |
| Energy | 1297 kj |
| Protein | 16.3 g |
| Total lipid (fat) | 26.6 g |
| Ash | 0.84 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 214 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 18.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Vitamin B-12 | 2.0 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.8 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 1.1 g |
| SFA 16:0 | 5.9 g |
| SFA 18:0 | 3.7 g |
| Fatty acids, total monounsaturated | 10.9 g |
| MUFA 16:1 | 0.77 g |
| MUFA 18:1 | 9.8 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.48 g |
| PUFA 20:4 | 0.08 g |
| Cholesterol | 74.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.70 g |
| Isoleucine | 0.79 g |
| Leucine | 1.3 g |
| Lysine | 1.4 g |
| Methionine | 0.42 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.66 g |
| Tyrosine | 0.55 g |
| Valine | 0.88 g |
| Arginine | 0.97 g |
| Histidine | 0.52 g |
| Alanine | 0.98 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.80 g |
| Proline | 0.69 g |
| Serine | 0.61 g |
FAQ
What is the difference between lamb loin and lamb tenderloin?
Lamb loin is a larger, more marbled cut from the back, while lamb tenderloin is a smaller, extremely tender muscle located inside the loin. Both are premium cuts, but the loin has more fat and a richer flavor.
How should I cook lamb loin for the best results?
For optimal tenderness and flavor, sear lamb loin in a hot pan to create a crust, then finish it in the oven at 375°F (190°C) until it reaches an internal temperature of 145°F (63°C) for medium-rare. Let it rest for 5-10 minutes before slicing to retain juices.
Is lamb loin a healthy choice for a high-protein diet?
Yes, lamb loin is an excellent source of high-quality protein (16.32g per 100g) and contains no carbohydrates. However, it is also high in fat, so it's best enjoyed in moderation as part of a balanced diet rich in vegetables and whole grains.
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 3.10 kcal/g · 21% 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.