Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted
Whole food · Lamb, Veal, and Game Products
This cut is the flavorful, well-marbled blade portion of the lamb shoulder, slow-roasted until the fat renders and the meat becomes exceptionally tender and succulent. With a rich, robust, and slightly gamey flavor, it's a classic choice for hearty, comforting meals. Nutritionally, it's a powerhouse of high-quality protein and energy-dense fat, providing essential nutrients like iron and B vitamins without any carbohydrates.
Calorie split: 32% protein · 0% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its deep, savory flavor and melt-in-your-mouth texture when roasted low and slow, which transforms the connective tissue into gelatin. Its versatility allows it to be the star of everything from a classic Sunday roast to rich, aromatic stews and curries across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high fat content (over 20g per 100g) makes it a calorie-dense choice, which may be a concern for those managing weight or saturated fat intake. To balance this, pair it with large portions of non-starchy vegetables (like roasted broccoli or a fresh salad) and consider trimming visible fat before cooking or skimming rendered fat from the finished dish.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heme iron, which is highly bioavailable for preventing anemia.
- Provides essential B vitamins, particularly B12 and niacin, for energy metabolism.
- Contains zinc, which supports immune function and wound healing.
- A good source of conjugated linoleic acid (CLA), a fatty acid studied for its potential health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shoulder blade bone is sometimes called the 'scapula' or 'blade bone,' and in butchery, it's often used as a landmark to locate the 'chuck' or 'blade' section of the animal, which is prized for its balance of meat, fat, and connective tissue.
Full nutrition (USDA data · scales with serving)
| Water | 55.9 g |
| Energy | 281 kcal |
| Energy | 1176 kj |
| Protein | 22.3 g |
| Total lipid (fat) | 20.6 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 183 mg |
| Potassium, K | 246 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 25.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.9 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 2.7 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.6 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.76 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 2.8 g |
| Fatty acids, total monounsaturated | 8.4 g |
| MUFA 16:1 | 0.60 g |
| MUFA 18:1 | 7.6 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.35 g |
| PUFA 20:4 | 0.10 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.95 g |
| Isoleucine | 1.1 g |
| Leucine | 1.7 g |
| Lysine | 2.0 g |
| Methionine | 0.57 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.75 g |
| Valine | 1.2 g |
| Arginine | 1.3 g |
| Histidine | 0.70 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.1 g |
| Proline | 0.93 g |
| Serine | 0.83 g |
FAQ
How does the nutrition of roasted lamb shoulder compare to leaner cuts like leg of lamb?
Roasted lamb shoulder is significantly higher in fat and calories than leaner cuts like leg of lamb. For example, a 100g serving of roasted leg of lamb (lean only) has about 150-170 kcal and 5-7g of fat, while this shoulder cut has 281 kcal and 20.6g of fat. The shoulder's higher fat content contributes to its richer flavor and tenderness.
Is lamb shoulder a good source of protein?
Yes, it is an excellent source of protein. With 22.25g of protein per 100g, it provides a substantial amount of the essential amino acids needed for muscle repair, immune function, and overall body maintenance.
What's the best way to cook lamb shoulder to maximize tenderness?
The best method is low-and-slow cooking, such as roasting, braising, or slow-cooking. This allows the connective tissue (collagen) to break down into gelatin, resulting in incredibly tender, fall-apart meat. A common technique is to roast at a lower temperature (around 325°F/160°C) for several hours, often covered for part of the time to retain moisture.
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 2.81 kcal/g · 32% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.