Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, cooked, fast fried
Whole food · Lamb, Veal, and Game Products
This is a lean, bone-in cut from the leg of New Zealand lamb, quickly fried to a golden sear. The meat is tender with a subtle, clean flavor, and the fast-frying method helps retain its juicy texture. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates.
Calorie split: 46% protein · 0% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, slightly sweet lamb flavor that isn't overly gamey, and its versatility—it cooks quickly and pairs beautifully with everything from mint sauce to Mediterranean herbs.
⚠️ Watch-outs & how to enjoy it better
The visible fat, while flavorful, adds saturated fat, which those monitoring heart health should consider. To counteract, trim excess fat before cooking or after, and pair with fiber-rich vegetables like roasted broccoli or a quinoa salad to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates and sugars.
- Provides essential minerals like zinc and iron.
- Naturally free from dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand lamb is often 'spring lamb,' meaning the sheep are very young (around 4-6 months), which contributes to the meat's tenderness and mild flavor.
Full nutrition (USDA data · scales with serving)
| Water | 63.1 g |
| Energy | 212 kcal |
| Energy | 887 kj |
| Protein | 24.3 g |
| Total lipid (fat) | 12.8 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.04 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 210 mg |
| Potassium, K | 353 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.14 mg |
| Niacin | 5.9 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.15 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 22.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 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 | 4.7 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 | 0.29 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.20 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 16:1 c | 0.11 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.3 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 | 0.59 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:2 n-6 c,c | 0.17 g |
| PUFA 18:2 CLAs | 0.20 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 | 0.03 g |
| PUFA 20:4 n-6 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.59 g |
| Fatty acids, total trans-monoenoic | 0.59 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.57 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.2 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Methionine | 0.79 g |
| Cystine | 0.32 g |
| Phenylalanine | 0.96 g |
| Tyrosine | 0.84 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.51 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.0 g |
| Proline | 0.78 g |
| Serine | 0.83 g |
FAQ
How do I prevent it from becoming tough?
Fast-frying is key. Preheat your pan or grill to high heat, cook for just 2-3 minutes per side for medium-rare, and let it rest for 5 minutes before serving. Overcooking will dry it out.
Is the bone-in part important?
Yes. The bone helps conduct heat evenly during cooking and can add a subtle depth of flavor to the meat. It also makes for a more attractive presentation.
What's the best way to season it?
Its clean flavor shines with simple seasoning: coarse salt, cracked black pepper, and fresh herbs like rosemary or thyme added just before or during cooking. A squeeze of lemon after cooking brightens it up.
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 2.12 kcal/g · 46% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.