Lamb, New Zealand, imported, ground lamb, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is ground lamb from New Zealand, braised to a rich, tender finish. The slow-cooking process renders it succulent and deeply savory, with a robust, slightly gamey flavor that's more nuanced than beef. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, completely free of carbohydrates.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People adore its rich, distinctive flavor that carries spices and aromatics beautifully. Its versatility makes it the star of everything from hearty Mediterranean pies to spicy Middle Eastern kofta, offering a comforting and luxurious taste.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content means it should be enjoyed in moderation by those monitoring heart health. To counteract this, pair it with fiber-rich vegetables like roasted eggplant or a fresh salad, and consider draining excess fat after cooking. Its strong flavor can be off-putting to some; balancing it with acidic components like lemon juice or yogurt can help.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in bioavailable iron and zinc for immune function.
- Provides conjugated linoleic acid (CLA), a naturally occurring fatty acid.
- Naturally carb-free, fitting for ketogenic and low-carb diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand's unique pasture-based farming system means its lamb is almost exclusively grass-fed, which contributes to a distinctively leaner meat with a different fatty acid profile compared to grain-fed lamb.
Full nutrition (USDA data · scales with serving)
| Water | 66.6 g |
| Energy | 192 kcal |
| Energy | 805 kj |
| Protein | 22.6 g |
| Total lipid (fat) | 11.3 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 122 mg |
| Potassium, K | 162 mg |
| Sodium, Na | 34.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 6.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.15 mg |
| Niacin | 3.3 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.13 mg |
| Vitamin B-12 | 0.96 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 | 27.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin D (D2 + D3), International Units | 2.0 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 | 4.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.20 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.08 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.7 g |
| MUFA 18:1 c | 2.3 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 | 0.49 g |
| PUFA 18:2 | 0.28 g |
| PUFA 18:2 n-6 c,c | 0.15 g |
| PUFA 18:2 CLAs | 0.13 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 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) | 0.00 g |
| Fatty acids, total trans | 0.38 g |
| Fatty acids, total trans-monoenoic | 0.38 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.37 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 1.1 g |
| Isoleucine | 1.0 g |
| Leucine | 1.7 g |
| Lysine | 2.0 g |
| Methionine | 0.74 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.78 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 0.48 g |
| Alanine | 1.1 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.97 g |
| Proline | 0.72 g |
| Serine | 0.77 g |
FAQ
How does braising ground lamb differ from frying it?
Braising involves cooking the lamb slowly in a small amount of liquid (like broth or tomato sauce), which breaks down connective tissue for exceptional tenderness and infuses it with flavor. Frying is quicker and creates a crispier texture but can result in drier meat if overcooked.
Is New Zealand lamb considered gamey?
Compared to some older sheep breeds, New Zealand lamb is generally milder and less gamey. The grass-fed diet gives it a clean, slightly herbal flavor rather than a strong, lanolin-like taste.
What's the best way to store cooked braised ground lamb?
Cool it quickly and store in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze it in portions for up to 3 months. Reheat thoroughly until steaming hot.
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 1.92 kcal/g · 47% 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.