Lamb, New Zealand, imported, tenderloin, separable lean only, raw
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This is the lean, inner muscle of the New Zealand lamb, prized for its exceptional tenderness and mild, subtly sweet flavor. With virtually no fat and a fine-grained texture, it cooks quickly and remains juicy when prepared correctly. Its standout nutritional feature is its impressive protein density, offering over 20 grams per 100-gram serving with minimal calories.
Calorie split: 71% protein · 0% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its buttery tenderness and clean, delicate lamb flavor that isn't gamey. It's incredibly versatile for quick-cooking methods like searing, stir-frying, or grilling, making it a favorite for elegant weeknight meals.
⚠️ Watch-outs & how to enjoy it better
Being a very lean cut, it can become tough and dry if overcooked. To counteract this, cook it quickly over high heat to medium-rare or medium, and let it rest before slicing against the grain. It is also a common allergen for those with lamb or meat protein sensitivities.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in fat and calories
- Naturally carbohydrate-free and sugar-free
- Rich in essential minerals like iron and zinc
- Lean cut suitable for low-fat dietary plans
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
New Zealand's unique pasture-based farming system means lamb is typically raised outdoors on grass year-round, which contributes to its distinctively lean and clean-tasting profile compared to grain-fed lamb.
Full nutrition (USDA data · scales with serving)
| Water | 74.3 g |
| Energy | 116 kcal |
| Energy | 487 kj |
| Protein | 20.5 g |
| Total lipid (fat) | 3.8 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 222 mg |
| Potassium, K | 381 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.21 mg |
| Niacin | 7.3 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.25 mg |
| Vitamin B-12 | 1.9 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 | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.41 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 | 1.3 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 | 0.00 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.55 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 0.57 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.9 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 | 1.9 g |
| MUFA 18:1 c | 1.7 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 | 0.55 g |
| PUFA 18:2 | 0.25 g |
| PUFA 18:2 n-6 c,c | 0.21 g |
| PUFA 18:2 CLAs | 0.04 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 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:4 n-6 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.19 g |
| Fatty acids, total trans-monoenoic | 0.19 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.18 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 69.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.98 g |
| Isoleucine | 0.92 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.67 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.81 g |
| Tyrosine | 0.71 g |
| Valine | 1.0 g |
| Arginine | 1.4 g |
| Histidine | 0.43 g |
| Alanine | 1.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.88 g |
| Proline | 0.66 g |
| Serine | 0.70 g |
FAQ
What's the best way to cook lamb tenderloin to keep it tender?
Because it's so lean, quick, high-heat cooking is key. Sear it in a very hot pan for just a few minutes per side, or grill it over direct heat. Aim for an internal temperature of 135°F (57°C) for medium-rare, then let it rest for 5-10 minutes before slicing.
How is lamb tenderloin different from lamb loin or leg?
The tenderloin is the smallest, most tender muscle from under the loin. It's leaner and more delicate than the loin (which has a fat cap) and much more tender than the larger, harder-working leg muscles. It's best for quick cooking, while leg is better for roasting.
Is New Zealand lamb considered grass-fed?
Yes, the vast majority of New Zealand lamb is grass-fed and pasture-raised. This is a key characteristic of their industry, resulting in a leaner product with a different fat profile and flavor compared to grain-fed lamb from other countries.
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 1.16 kcal/g · 71% 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.