Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is a lean, square-cut portion from the shoulder of New Zealand lamb, prized for its deep, robust flavor and fine-grained texture when cooked properly. Raw, it presents a vibrant ruby-red color with minimal visible fat, promising a clean, meaty taste. Its standout nutritional feature is its high protein density, offering nearly 20 grams of protein per 100 grams with zero carbohydrates.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, distinctive lamb flavor that is more pronounced than milder cuts, and its versatility in both slow-cooking and quick-sear methods. It's a staple in hearty, comforting cuisines from the Mediterranean to the Middle East.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it is higher in saturated fat than poultry or fish, which some may limit. Its leanness means it can become dry and tough if overcooked; it benefits from either quick, high-heat cooking or long, slow braising to break down connective tissue.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb diets.
- Provides essential minerals like iron, zinc, and B vitamins.
- Lean cut with minimal intramuscular fat.
- New Zealand lamb is often grass-fed, which can influence fatty acid profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand has more sheep than people, with a national flock that often outnumbers the human population by a ratio of about 6 to 1.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 154 kcal |
| Energy | 643 kj |
| Protein | 19.7 g |
| Total lipid (fat) | 8.3 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 307 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 5.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.14 mg |
| Folic acid | 0.00 ug |
| Vitamin B-12 | 2.3 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 | 14.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.40 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 | 3.4 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 | 0.24 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.15 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 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 | 0.10 g |
| MUFA 16:1 c | 0.08 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.5 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 | 0.55 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:2 n-6 c,c | 0.17 g |
| PUFA 18:2 CLAs | 0.14 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 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) | 0.05 g |
| Fatty acids, total trans | 0.30 g |
| Fatty acids, total trans-monoenoic | 0.30 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.28 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 56.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.94 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.64 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.68 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.42 g |
| Alanine | 0.98 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.84 g |
| Proline | 0.63 g |
| Serine | 0.67 g |
FAQ
What's the best way to cook this lean shoulder cut?
For tenderness, use a slow, moist cooking method like braising or stewing. For a quicker meal, cut it into smaller pieces for stir-fries or kebabs, but be careful not to overcook.
Is New Zealand lamb different from other lamb?
It is typically grass-fed year-round, which can result in a leaner meat with a slightly different, often described as 'cleaner' or more 'gamey,' flavor profile compared to grain-finished lamb.
How should I store it before cooking?
Use fresh lamb within 1-2 days of purchase. Store it in the coldest part of your refrigerator (below 40°F / 4°C). For longer storage, wrap tightly and freeze for up to 6-9 months.
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 1.54 kcal/g · 51% 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.