Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, cooked, fast fried
Whole food · Lamb, Veal, and Game Products
This is a lean, bone-in cut from the leg of New Zealand lamb, fast-fried to a tender, juicy finish with a rich, slightly gamey flavor. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it a clean, satisfying choice for a protein-focused meal. The quick cooking method helps retain its natural moisture and delicate texture.
Calorie split: 65% protein · 0% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its deep, savory lamb flavor and tender texture when cooked quickly, which makes it perfect for weeknight dinners. Its versatility allows it to be seasoned simply or used in bold, aromatic dishes from around the world.
⚠️ Watch-outs & how to enjoy it better
The primary consideration is its relatively high protein content, which, while beneficial, means those with specific kidney conditions may need to monitor intake. To maximize enjoyment and digestibility, ensure it's cooked to the proper doneness (medium-rare to medium) to avoid toughness, and pair it with fiber-rich vegetables or a complex carbohydrate to create a balanced meal.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugars
- Provides essential minerals like iron and zinc
- Bone-in cut can enhance flavor and juiciness during cooking
- New Zealand lamb is often grass-fed, which can influence fatty acid profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand lamb is renowned globally because the country's sheep outnumber its people by about 6 to 1, and the animals graze freely on open pastures year-round.
Full nutrition (USDA data · scales with serving)
| Water | 67.6 g |
| Energy | 162 kcal |
| Energy | 679 kj |
| Protein | 26.3 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 223 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 3.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.15 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.17 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 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 | 1.9 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 | 0.17 g |
| SFA 16:0 | 0.93 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.69 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 16:1 c | 0.07 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.4 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 | 0.40 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:2 n-6 c,c | 0.12 g |
| PUFA 18:2 CLAs | 0.11 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 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) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.18 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.17 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 | 0.29 g |
| Threonine | 1.3 g |
| Isoleucine | 1.2 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.86 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.91 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.56 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.1 g |
| Proline | 0.84 g |
| Serine | 0.90 g |
FAQ
How is this different from a lamb loin chop?
A leg chop comes from the leg, which is a more worked muscle, offering a deeper flavor and a slightly firmer texture. A loin chop is from the back, near the tenderloin, and is generally more tender, marbled, and similar in shape to a T-bone steak.
What does 'separable lean only' mean?
It means the nutritional values are for the lean meat after any visible external fat has been trimmed away. The bone is still included in the cut for cooking and flavor, but the fat measurement excludes it.
Why is it 'fast fried'?
Fast frying (like pan-searing or grilling) is a high-heat, quick cooking method ideal for lean cuts like this. It creates a flavorful crust on the outside while keeping the interior juicy and tender, preventing the meat from drying out.
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 1.62 kcal/g · 65% 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.