Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is the prized loin cut of lamb, with the outer fat cap meticulously trimmed to a quarter-inch, leaving a lean, ruby-red muscle with fine marbling. When cooked, it offers a tender, succulent texture with a rich, distinctly sweet and slightly gamey flavor that is less intense than other cuts. Nutritionally, it's a powerhouse of high-quality protein with a very favorable lean-to-fat ratio.
Calorie split: 61% protein · 0% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
Chefs and home cooks adore it for its exceptional tenderness and clean, elegant flavor that shines with simple preparations like grilling or pan-searing. It's a celebratory centerpiece in many cultures, symbolizing a special meal or festivity.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its high cholesterol and saturated fat content, which may be a concern for individuals managing heart health. To enjoy it mindfully, practice strict portion control (stick to the recommended serving), trim any remaining visible fat before cooking, and pair it with fiber-rich vegetables or a whole grain to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and growth
- Rich in bioavailable iron and zinc for immune function and energy
- Provides B vitamins, especially B12 and niacin, crucial for nerve health
- Naturally low in carbohydrates, suitable for low-carb and ketogenic diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'choice' grade in the name is a USDA meat quality rating, indicating it has slightly less marbling than 'prime' but is still of very high quality, making it a common and reliable choice for retail.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 143 kcal |
| Energy | 598 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 5.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 276 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 23.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.23 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Vitamin B-12 | 2.2 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.2 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:3 | 0.08 g |
| PUFA 20:4 | 0.06 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 1.0 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.54 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.85 g |
| Tyrosine | 0.70 g |
| Valine | 1.1 g |
| Arginine | 1.2 g |
| Histidine | 0.66 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.0 g |
| Proline | 0.88 g |
| Serine | 0.78 g |
FAQ
How is 'choice' different from 'prime' lamb?
The 'choice' grade, from the USDA, signifies meat with slightly less intramuscular fat (marbling) than the top 'prime' grade. It's still very tender and flavorful, often offering a good balance of quality and value.
What's the best way to cook this lean cut to keep it tender?
Quick, high-heat methods are ideal. Think grilling, pan-searing, or broiling. Cook to medium-rare or medium (145°F internal temp) to prevent it from drying out, and always let it rest for 5-10 minutes after cooking.
Is lamb loin a good option for a low-fat diet?
With the fat trimmed to 1/4 inch, it is a relatively lean red meat option. The provided nutrition shows about 6g of fat per 100g, making it a good protein source within a balanced, moderate-fat diet.
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 1.43 kcal/g · 58% 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.