Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is the raw, meaty lower leg of New Zealand lamb, prized for its deep flavor and generous marbling of lean meat and fat. When cooked low and slow, it transforms into fork-tender, succulent bites with a rich, savory taste and a satisfying, slightly gelatinous texture. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates.
Calorie split: 44% protein · 0% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore lamb shanks for their profound, meaty flavor that is richer than chicken or pork but less gamey than some other red meats. Their versatility is key—they excel in hearty braises, stews, and roasts, making them a centerpiece for comforting, impressive meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
The relatively high fat content, while contributing to flavor and tenderness, means it's calorie-dense. Those monitoring fat intake or with specific dietary restrictions should practice portion control. To counteract this, you can trim excess external fat before cooking, and pair a smaller portion with a large serving of fibrous vegetables like roasted Brussels sprouts or a leafy green salad to enhance satiety.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides heme iron, which is easily absorbed by the body.
- Rich in B vitamins, especially B12, crucial for nerve function.
- Contains zinc and selenium, important minerals for immune health.
- Offers conjugated linoleic acid (CLA), a naturally occurring fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'shank' cut comes from the leg's lower portion, which is a hard-working muscle. This means it's naturally tough and full of connective tissue (collagen), which is why it requires long, slow cooking to break down into the melt-in-your-mouth texture it's famous for.
Full nutrition (USDA data · scales with serving)
| Water | 68.7 g |
| Energy | 183 kcal |
| Energy | 766 kj |
| Protein | 20.1 g |
| Total lipid (fat) | 11.4 g |
| Ash | 0.93 g |
| Carbohydrate, by difference | 0.09 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 286 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 6.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.10 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.09 mg |
| Folic acid | 0.00 ug |
| Vitamin B-12 | 2.0 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 26.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.20 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.2 g |
| MUFA 18:1 c | 2.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:2 n-6 c,c | 0.15 g |
| PUFA 18:2 CLAs | 0.17 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.13 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:4 n-6 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.52 g |
| Fatty acids, total trans-monoenoic | 0.52 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.51 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.96 g |
| Isoleucine | 0.90 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.66 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.70 g |
| Valine | 1.0 g |
| Arginine | 1.4 g |
| Histidine | 0.42 g |
| Alanine | 1.00 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.86 g |
| Proline | 0.64 g |
| Serine | 0.69 g |
FAQ
What's the best cooking method for lamb shanks?
Slow, moist-heat methods like braising or stewing are ideal. This breaks down the tough collagen into gelatin, making the meat incredibly tender and creating a rich sauce. Roasting or grilling directly will result in very tough, chewy meat.
How do I know when a lamb shank is done?
It's done when the meat is very tender and pulls away easily from the bone. For braised shanks, this typically takes 2 to 3 hours at a low simmer (around 325°F / 160°C). The internal temperature should be at least 145°F (63°C) for medium, but for tenderness, you're cooking until the texture is right, not just to a specific temperature.
Is lamb shank a fatty cut?
Yes, it is a moderately fatty cut, with a significant portion of its calories coming from fat (as seen in the 11.38g per 100g raw). Much of this fat renders out during slow cooking and can be skimmed from the sauce, but it contributes greatly to the final dish's flavor and succulence.
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 1.83 kcal/g · 44% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.