Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a succulent cut of New Zealand lamb shoulder, slow-roasted to tender perfection. The lean meat offers a rich, deep flavor with a melt-in-your-mouth texture, while its high protein content makes it a powerful, low-carb centerpiece for any meal.
Calorie split: 52% protein · 0% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore it for its robust, savory flavor and incredibly tender texture when slow-cooked, which makes it feel indulgent yet wholesome. It's a versatile centerpiece that anchors traditional Sunday roasts and festive gatherings across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it is higher in saturated fat and cholesterol than poultry or fish, which those monitoring heart health should consider. To balance, pair it with a large portion of fiber-rich vegetables and use herbs and spices instead of heavy sauces to manage sodium intake.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for keto and low-carb diets.
- Rich in essential minerals like zinc and iron.
- Provides B vitamins, particularly B12, for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand sheep outnumber people by about 6 to 1, making the country one of the world's top exporters of high-quality lamb.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 192 kcal |
| Energy | 801 kj |
| Protein | 25.1 g |
| Total lipid (fat) | 10.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 334 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 6.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.19 mg |
| Vitamin B-12 | 2.6 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 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 | 0.20 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.14 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.6 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 | 2.6 g |
| MUFA 18:1 c | 2.2 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 | 0.47 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:2 n-6 c,c | 0.16 g |
| PUFA 18:2 CLAs | 0.13 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 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) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.41 g |
| Fatty acids, total trans-monoenoic | 0.41 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.40 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.2 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.82 g |
| Cystine | 0.33 g |
| Phenylalanine | 0.99 g |
| Tyrosine | 0.87 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.53 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.80 g |
| Serine | 0.85 g |
FAQ
What is the difference between lamb shoulder and leg?
Shoulder has more connective tissue and fat, making it ideal for slow, moist cooking methods like roasting or braising to break down collagen for tenderness. Leg is a leaner, more uniform muscle, better for quicker roasting or grilling.
Is this cut suitable for a low-fat diet?
While this is the 'separable lean only' portion, lamb shoulder is naturally a fattier cut. For a lower-fat option, you would typically choose a leg of lamb or trim visible fat meticulously after cooking.
How can I ensure it's tender?
The key is low-and-slow cooking. Roasting at a moderate temperature (around 325°F/160°C) for several hours, or braising in liquid, allows the tough connective tissue to fully dissolve into gelatin, resulting in fork-tender meat.
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 1.92 kcal/g · 52% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.