Lamb, New Zealand, imported, loin saddle, separable lean only, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is the lean, boneless saddle cut from the loin of New Zealand lamb, prized for its exceptionally tender, fine-grained texture and mild, sweet flavor. Raw, it presents a deep pink-red hue with virtually no visible marbling, promising a clean, delicate taste once cooked. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it a lean choice for protein-focused meals.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its supreme tenderness and subtle, non-gamey flavor that serves as a perfect canvas for both simple seasoning and complex marinades. Its quick-cooking nature makes it ideal for elegant weeknight dinners or impressive weekend feasts.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can dry out quickly if overcooked, leading to a tough texture. Those monitoring purine intake (e.g., for gout) should be mindful, as red meat is higher in purines. To counteract dryness, use a meat thermometer to pull it at 135°F (57°C) for medium-rare, and let it rest thoroughly. For purine concerns, enjoy in moderate portions alongside vegetables and grains.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in fat, especially saturated fat, compared to other lamb cuts.
- Naturally carb-free, fitting well into low-carb or ketogenic dietary patterns.
- Rich in essential minerals like iron, zinc, and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'saddle' refers to the section of the animal's back between the ribs and the hip, and a whole saddle of lamb is a classic, show-stopping centerpiece for a feast, often roasted on the bone for maximum flavor.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 131 kcal |
| Energy | 549 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 5.3 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 4.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.14 mg |
| Niacin | 5.9 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.17 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 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 | 2.0 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 | 0.01 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.89 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.80 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.3 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 | 0.35 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:2 n-6 c,c | 0.11 g |
| PUFA 18:2 CLAs | 0.08 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 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 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) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.22 g |
| Fatty acids, total trans-monoenoic | 0.22 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.21 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.99 g |
| Isoleucine | 0.93 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.68 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.72 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.89 g |
| Proline | 0.67 g |
| Serine | 0.71 g |
FAQ
How is New Zealand lamb different?
New Zealand lamb is predominantly grass-fed, which often results in a leaner, more distinctively 'clean' and slightly gamier flavor compared to grain-fed lamb from other regions.
What's the best way to cook this lean cut?
Quick, high-heat methods like grilling, pan-searing, or broiling are ideal. Avoid slow braising, which is better for fattier, tougher cuts. Always use a meat thermometer to avoid overcooking.
Can I eat this raw?
While cuts like carpaccio are served raw or very rare, it's crucial to use the highest quality, freshest lamb from a trusted source and follow strict food safety guidelines for preparation.
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 1.31 kcal/g · 64% 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.