Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This cut is the lean, meaty heart of the lamb rib, roasted to a deep, savory brown with a firm yet tender bite and a rich, slightly gamey flavor. Stripped of its outer fat, it delivers a concentrated, beefy umami punch with a satisfying, clean chew. It's a powerhouse of protein with virtually no carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, robust flavor and satisfying texture that holds up well to roasting, grilling, or braising. It's a centerpiece of celebratory meals, from Sunday roasts to festive lamb chops, and its versatility makes it a favorite in both simple and elaborate dishes.
⚠️ Watch-outs & how to enjoy it better
While leaner than other rib cuts, it can still be tough if overcooked or not rested properly, and its strong flavor may not appeal to everyone. To counteract toughness, use slow, moist cooking methods like braising or ensure it's roasted to medium-rare and rested. Pairing it with acidic sides like a mint sauce or a bright salad can balance its richness.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in B vitamins, especially B12, for energy and nerve function.
- Provides heme iron, which is highly absorbable and helps prevent anemia.
- Contains zinc and selenium, which support immune function.
- Naturally low in carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb rib meat is one of the few animal proteins that is a natural source of conjugated linoleic acid (CLA), a fatty acid studied for its potential role in body composition.
Full nutrition (USDA data · scales with serving)
| Water | 60.1 g |
| Energy | 232 kcal |
| Energy | 971 kj |
| Protein | 26.2 g |
| Total lipid (fat) | 13.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 195 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 81.0 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 26.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.23 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Vitamin B-12 | 2.2 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.8 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.40 g |
| MUFA 18:1 | 5.4 g |
| Fatty acids, total polyunsaturated | 0.87 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.08 g |
| PUFA 20:4 | 0.09 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.67 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.88 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 0.83 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.97 g |
FAQ
How does the nutritional profile change if I leave the fat on?
Leaving the 1/4 inch of fat on significantly increases the total fat and calorie content, adding more flavor and juiciness but also more saturated fat. The protein content remains similar, but the fat-to-lean ratio shifts.
Is this a good cut for a low-fat diet?
Yes, as it is the 'separable lean only' portion, it is relatively low in fat compared to other lamb cuts. It's a lean protein source, making it suitable for many weight-management plans.
What's the best way to cook it to keep it tender?
For tenderness, avoid overcooking. Roast to medium-rare (145°F/63°C internal temp) and let it rest for 10 minutes before slicing. For tougher rib sections, slow braising or stewing breaks down connective tissue.
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 2.32 kcal/g · 45% 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.