Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Whole food · Lamb, Veal, and Game Products
This cut is the lean, muscular heart of the lamb shoulder, roasted to a deep, savory brown. Its texture is tender yet substantial, with a clean, robust lamb flavor that isn't overly gamey. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore its rich, meaty flavor that forms the base of countless comforting roasts and stews. Its versatility allows it to shine in everything from a simple Sunday roast to complex, slow-cooked global cuisines.
⚠️ Watch-outs & how to enjoy it better
While lean, it's still red meat, so those monitoring saturated fat intake should practice portion control. To balance a meal, pair it with fiber-rich vegetables like roasted carrots or a fresh salad to aid digestion and add nutrients. Choosing grass-fed sources can improve the fat profile.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally carbohydrate-free, suitable for low-carb diets.
- Rich in bioavailable iron and B vitamins like B12.
- Provides essential minerals like zinc and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'arm' and 'blade' in its name refer to the two distinct muscles within this cut, separated by a line of connective tissue that melts during slow cooking, basting the meat from within.
Full nutrition (USDA data · scales with serving)
| Water | 63.3 g |
| Energy | 204 kcal |
| Energy | 854 kj |
| Protein | 24.9 g |
| Total lipid (fat) | 10.8 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 265 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 28.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.26 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 95.8 mg |
| Betaine | 12.6 mg |
| Vitamin B-12 | 2.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 3.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.95 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 87.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.64 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.84 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.79 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 0.93 g |
FAQ
What's the difference between lamb shoulder and leg?
Shoulder has more connective tissue and fat marbling, making it ideal for slow, moist cooking methods like braising or roasting low-and-slow. Leg is leaner and more uniform, better suited for quicker roasting or grilling.
How do I prevent it from drying out?
For this lean cut, use a meat thermometer to avoid overcooking. For shoulder roasts, cooking with the bone in, basting frequently, or using a covered pot for part of the time helps retain moisture.
Is it a tough cut?
When cooked properly—either quickly to medium-rare or very slowly until fall-apart tender—it is not tough. Overcooking past medium without sufficient moisture is what makes it chewy.
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 2.04 kcal/g · 49% 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.