Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted
Whole food · Lamb, Veal, and Game Products
This is a robust, flavorful cut from the shoulder of the lamb, prized for its rich marbling of lean meat and fat. When roasted, the exterior develops a deep, savory crust while the interior becomes tender and succulent, offering a classic, hearty mouthfeel. Nutritionally, it's a powerhouse of high-quality protein and energy-dense fats, with virtually no carbohydrates.
Calorie split: 34% protein · 0% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory, and distinctly 'lamb' flavor that stands up to bold herbs and spices. Its forgiving nature makes it ideal for slow-roasting, where the connective tissue melts to create incredibly tender, pull-apart meat.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content means it should be enjoyed in moderation, especially by those managing cholesterol levels. To offset this, pair it with large portions of fiber-rich vegetables like roasted broccoli or a fresh salad, and practice portion control by making it the centerpiece of a balanced plate rather than the entire meal.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in heme iron, which is highly bioavailable
- Provides essential B vitamins, especially B12 and niacin
- Contains zinc, crucial for immune function
- A dense source of calories for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'blade' in its name comes from the flat, blade-like bone (the scapula) that runs through this section of the shoulder.
Full nutrition (USDA data · scales with serving)
| Water | 57.0 g |
| Energy | 270 kcal |
| Energy | 1130 kj |
| Protein | 22.6 g |
| Total lipid (fat) | 19.2 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 | 23.0 mg |
| Phosphorus, P | 185 mg |
| Potassium, K | 248 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 5.7 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 25.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.24 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.13 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 |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.0 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.69 g |
| SFA 16:0 | 4.1 g |
| SFA 18:0 | 2.5 g |
| Fatty acids, total monounsaturated | 7.8 g |
| MUFA 16:1 | 0.56 g |
| MUFA 18:1 | 7.0 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.32 g |
| PUFA 20:4 | 0.10 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.97 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.58 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.76 g |
| Valine | 1.2 g |
| Arginine | 1.3 g |
| Histidine | 0.72 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.1 g |
| Proline | 0.95 g |
| Serine | 0.84 g |
FAQ
It can be if cooked quickly. It's a working muscle with connective tissue, so it benefits greatly from slow, moist cooking methods like roasting, braising, or stewing to become tender.
How does it differ from leg of lamb?
Shoulder blade has more fat and connective tissue, making it richer and more flavorful when cooked low-and-slow. Leg of lamb is leaner and more uniform, often roasted to a medium-rare doneness.
What's the best way to cook it for maximum flavor?
Sear it first to develop a crust, then roast at a moderate temperature until the internal fat renders and the meat is fork-tender. A final blast of high heat can crisp the exterior.
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 2.70 kcal/g · 34% 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.