Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised
Whole food · Lamb, Veal, and Game Products
This is a lean, protein-packed cut from the shoulder of New Zealand lamb, slow-braised to transform its firm texture into tender, succulent morsels. The braising process renders it rich and deeply savory, with a clean, meaty flavor that's less gamey than other cuts. It's a nutritional powerhouse, delivering over 31g of high-quality protein with minimal fat per 100g serving.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, satisfying flavor that forms the hearty base of comfort food classics. Its ability to become fork-tender through slow cooking makes it incredibly versatile for stews, curries, and braised dishes across many cultures.
⚠️ Watch-outs & how to enjoy it better
The shoulder cut can be tough if not cooked properly, requiring long, moist-heat methods. Those monitoring saturated fat intake should be mindful of portion size, as even lean lamb contains some. To counteract, pair with high-fiber vegetables (like roasted root vegetables or lentils) to balance the meal and always ensure thorough, slow cooking to maximize tenderness and digestibility.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in bioavailable iron and zinc for immune function.
- Provides B vitamins, especially B12, for energy metabolism.
- Naturally low in carbohydrates and sugar.
- A leaner lamb option when separable fat is removed.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand lamb is renowned worldwide because the sheep are typically grass-fed year-round on open pastures, which contributes to a distinct, clean flavor profile compared to grain-fed lamb.
Full nutrition (USDA data · scales with serving)
| Water | 55.4 g |
| Energy | 255 kcal |
| Energy | 1068 kj |
| Protein | 31.1 g |
| Total lipid (fat) | 14.6 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 40.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 213 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 6.2 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 11.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.21 mg |
| Niacin | 2.9 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.11 mg |
| Vitamin B-12 | 2.4 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 | 26.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.38 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.24 g |
| SFA 18:0 | 2.4 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 16:1 c | 0.14 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.0 g |
| MUFA 18:1 c | 3.5 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 | 0.79 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.24 g |
| PUFA 18:2 CLAs | 0.24 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 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 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 | 0.52 g |
| Fatty acids, total trans-monoenoic | 0.52 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.50 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 99.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.5 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.7 g |
| Methionine | 1.0 g |
| Cystine | 0.41 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 0.66 g |
| Alanine | 1.5 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.3 g |
| Proline | 1.00 g |
| Serine | 1.1 g |
FAQ
What's the best cooking method for this cut?
Braising, stewing, or slow-roasting are ideal. These moist-heat methods break down the connective tissue in the shoulder, resulting in tender, flavorful meat.
Is this a fatty cut of meat?
The data is for separable lean only, making it a relatively lean protein source. However, the shoulder naturally has some marbling which adds flavor during cooking; trimming external fat before cooking further reduces fat content.
How does New Zealand lamb differ from other lamb?
It is predominantly grass-fed, which often results in a leaner carcass and a milder, less 'gamey' flavor compared to some grain-fed or older sheep from other regions.
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 2.55 kcal/g · 49% 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: 0.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.