Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised
Whole food · Lamb, Veal, and Game Products
This is a whole, bone-in lamb shoulder—arm and blade sections—braised to a state of succulent, fall-apart tenderness. The cooking process renders the generous marbling into a rich, savory gelatin, leaving the meat deeply flavorful and moist with a velvety texture. Nutritionally, it's a powerhouse of protein (29.5g) and provides a significant, satisfying source of dietary fat.
Calorie split: 36% protein · 0% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People adore braised lamb shoulder for its profound, meaty flavor and the luxurious, melt-in-your-mouth texture that only slow cooking can achieve. It's a centerpiece dish in many cultures, symbolizing hearty hospitality and communal feasts.
⚠️ Watch-outs & how to enjoy it better
The high fat content (23.6g per 100g) makes it a calorie-dense choice, which may concern those managing weight or saturated fat intake. To counteract, practice portion control and pair it with large servings of non-starchy vegetables like roasted broccoli or a fresh herb salad to add volume and fiber without significant calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in heme iron, which is highly bioavailable for energy.
- Provides essential minerals like zinc and selenium.
- The braising process creates collagen, beneficial for joint health.
- Contains B vitamins, particularly B12 and niacin, for metabolic function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The shoulder is a hard-working muscle group, which is why it benefits immensely from slow, moist-heat cooking like braising—it breaks down the tough connective tissue into gelatin, transforming it from chewy to tender.
Full nutrition (USDA data · scales with serving)
| Water | 45.5 g |
| Energy | 338 kcal |
| Energy | 1414 kj |
| Protein | 29.5 g |
| Total lipid (fat) | 23.6 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 6.8 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 33.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.22 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.61 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Vitamin B-12 | 2.8 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 | 9.7 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.85 g |
| SFA 16:0 | 5.0 g |
| SFA 18:0 | 3.1 g |
| Fatty acids, total monounsaturated | 9.7 g |
| MUFA 16:1 | 0.69 g |
| MUFA 18:1 | 8.8 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.37 g |
| PUFA 20:4 | 0.11 g |
| Cholesterol | 117 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Methionine | 0.76 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.99 g |
| Valine | 1.6 g |
| Arginine | 1.8 g |
| Histidine | 0.93 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
FAQ
Is braised lamb shoulder healthy?
It's a nutrient-dense food, providing high-quality protein, iron, and B vitamins. However, it's also high in calories and fat, so it's best enjoyed as part of a balanced diet with appropriate portion sizes.
How do I store leftover braised lamb?
Cool the meat and store it in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze it in its braising liquid for up to 3 months.
What's the best way to reheat it?
Gently reheat slices in a skillet with a bit of the reserved braising liquid to keep it moist. Alternatively, warm covered in a 325°F (165°C) oven until heated through.
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 3.38 kcal/g · 35% 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: 0.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.