Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, cooked, fast roasted
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a premium cut of New Zealand lamb, fast-roasted to a succulent finish with a flavorful fat cap and tender lean meat. The texture is rich and buttery, offering a deep, savory taste with a subtle sweetness from the roasting process. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates.
Calorie split: 35% protein · 0% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People love it for its luxurious, melt-in-your-mouth texture and the deep, savory flavor that comes from the interplay of lean meat and rendered fat. It's a centerpiece for celebratory meals, valued for its versatility in both simple roasts and elegant, restaurant-style presentations.
⚠️ Watch-outs & how to enjoy it better
The high fat content, while flavorful, can be a concern for those monitoring saturated fat intake or managing cardiovascular health. To counteract this, practice portion control (stick to the recommended serving) and pair the lamb with fiber-rich vegetables like roasted broccoli or a fresh salad to balance the meal and aid digestion.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Rich in essential B vitamins, particularly B12, crucial for nerve function and energy metabolism.
- Provides heme iron, which is highly bioavailable and helps prevent iron deficiency.
- Contains zinc, which supports immune system health and wound healing.
- Offers conjugated linoleic acid (CLA), a type of fat associated with potential health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand lamb is renowned worldwide for its quality because the sheep are typically raised on open pastures with a diet of natural grasses, which contributes to its distinct, clean flavor and tender texture.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 253 kcal |
| Energy | 1058 kj |
| Protein | 22.1 g |
| Total lipid (fat) | 18.3 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 0.04 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 195 mg |
| Potassium, K | 304 mg |
| Sodium, Na | 69.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 4.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 81.7 mg |
| Betaine | 10.7 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 33.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.1 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 7.1 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 | 0.37 g |
| SFA 16:0 | 2.7 g |
| SFA 17:0 | 0.29 g |
| SFA 18:0 | 3.6 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.16 g |
| MUFA 16:1 c | 0.14 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 3.7 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 | 0.73 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:2 n-6 c,c | 0.20 g |
| PUFA 18:2 CLAs | 0.27 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.20 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) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.91 g |
| Fatty acids, total trans-monoenoic | 0.90 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.88 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 1.1 g |
| Isoleucine | 0.99 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.72 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.76 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.47 g |
| Alanine | 1.1 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.94 g |
| Proline | 0.71 g |
| Serine | 0.75 g |
FAQ
What does 'partly frenched' mean for a rack of lamb?
It means the rib bones have been partially cleaned of meat and fat, exposing the bone for a more elegant presentation, but not as extensively as a fully frenched rack.
How should I cook this cut for the best results?
Fast roasting at high heat (around 400-425°F or 200-220°C) is ideal. Sear the fat side first to render it, then roast until the internal temperature reaches 135-145°F (57-63°C) for medium-rare to medium, allowing it to rest before carving.
Is this cut suitable for a low-carb or keto diet?
Yes, it's an excellent choice for low-carb and keto diets due to its high protein and fat content with virtually no carbohydrates, making it a satisfying and nutrient-dense option.
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 2.53 kcal/g · 35% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.