Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw
Whole food · Lamb, Veal, and Game Products
This is a premium cut of raw lamb rib, showcasing a beautiful marbling of rich, red lean meat and creamy white fat. When cooked, it transforms into a succulent, intensely flavorful bite with a tender, melt-in-your-mouth texture. It's a calorie-dense protein source, providing nearly all its energy from fat and protein, with virtually no carbohydrates.
Calorie split: 16% protein · 0% carbs · 84% fat
↓ Full nutrition💚 Why it's loved
People love lamb rib for its unparalleled richness and depth of flavor, which stands up boldly to grilling, roasting, or slow-cooking. It's a centerpiece of celebratory feasts and comfort food across many cultures, from Middle Eastern kebabs to American barbecue.
⚠️ Watch-outs & how to enjoy it better
Its high fat content makes it very calorie-dense, which may be a concern for those managing weight or certain heart health metrics. The strong, distinct flavor of lamb can also be polarizing for some palates. To enjoy it mindfully, practice portion control (a 3-4 oz serving is satisfying) and pair it with fiber-rich vegetables or a fresh salad to balance the meal.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Rich in bioavailable heme iron, which is crucial for oxygen transport in the blood.
- Provides significant amounts of zinc, essential for immune function and wound healing.
- Contains conjugated linoleic acid (CLA), a type of fat studied for potential health benefits.
- A good source of vitamin B12, vital for nerve function and red blood cell formation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific term 'choice' in its name is a U.S. beef grading standard (also applied to lamb) that indicates above-average marbling and quality, just below the top 'prime' grade.
Full nutrition (USDA data · scales with serving)
| Water | 50.8 g |
| Energy | 372 kcal |
| Energy | 1556 kj |
| Protein | 14.5 g |
| Total lipid (fat) | 34.4 g |
| Ash | 0.74 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 137 mg |
| Potassium, K | 190 mg |
| Sodium, Na | 56.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.62 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Vitamin B-12 | 2.1 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 15.2 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 1.4 g |
| SFA 16:0 | 7.6 g |
| SFA 18:0 | 4.8 g |
| Fatty acids, total monounsaturated | 14.1 g |
| MUFA 16:1 | 1.0 g |
| MUFA 18:1 | 12.7 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.62 g |
| PUFA 20:4 | 0.10 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.62 g |
| Isoleucine | 0.70 g |
| Leucine | 1.1 g |
| Lysine | 1.3 g |
| Methionine | 0.37 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.49 g |
| Valine | 0.78 g |
| Arginine | 0.86 g |
| Histidine | 0.46 g |
| Alanine | 0.87 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.71 g |
| Proline | 0.61 g |
| Serine | 0.54 g |
FAQ
What's the best way to cook lamb rib to keep it tender?
High-heat, quick methods like grilling or pan-searing are excellent for smaller chops. For ribs, slow-cooking methods like braising or roasting at a lower temperature break down connective tissue, resulting in fall-off-the-bone tenderness.
How can I reduce the strong 'lamb' flavor?
Marinating for several hours in acidic ingredients (like yogurt, lemon juice, or vinegar) with garlic and herbs can mellow the flavor. Soaking in cold water for 30 minutes before cooking also helps.
Is lamb rib a fatty cut of meat?
Yes, as the nutrition data shows, it's a high-fat cut with about 34g of fat per 100g raw. Much of this fat renders during cooking, basting the meat and adding flavor, but it remains a rich, energy-dense food.
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 3.72 kcal/g · 16% 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.