Stew, lamb
Common food
Lamb stew is a hearty, slow-simmered dish where tender chunks of lamb are braised with vegetables like carrots, potatoes, and onions in a rich, savory broth. The meat becomes incredibly soft and succulent, absorbing the deep flavors of the cooking liquid. Nutritionally, it's a protein-packed meal with a moderate calorie count, making it a satisfying and substantial option.
Calorie split: 28% protein · 22% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love lamb stew for its deep, comforting flavors and the way the meat becomes fork-tender after hours of simmering. It's a versatile one-pot meal that can be customized with different herbs, spices, and root vegetables, and it carries a sense of tradition and warmth in many cultures.
⚠️ Watch-outs & how to enjoy it better
Lamb can be a higher-fat red meat, and stews are often seasoned with significant salt, which may be a concern for those monitoring fat or sodium intake. To counteract this, use lean cuts of lamb like leg or shoulder, skim excess fat from the broth before serving, and season with herbs and spices (like rosemary, thyme, and black pepper) instead of relying solely on salt. Pairing it with a fiber-rich side like a green salad can also help balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Contains iron and zinc, essential minerals for immune function.
- Provides B vitamins like B12, crucial for nerve health.
- The slow-cooking method helps break down connective tissue, making nutrients more bioavailable.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'scouse' for the stew from Liverpool is so iconic that it became the nickname for the city's inhabitants and their dialect.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 117 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 6.4 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 308 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 7.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.6 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 |
| Choline, total | 34.1 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 129 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1285 ug |
| Carotene, alpha | 517 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 540 ug |
| Lutein + zeaxanthin | 156 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.85 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.38 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 29.0 mg |
Amino acid profile (per 100g)
Estimated from Stew, hominy with mutton (Navajo) — USDA does not publish this profile for Stew.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.54 g |
| Lysine | 0.43 g |
| Methionine | 0.16 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.18 g |
| Valine | 0.29 g |
| Arginine | 0.39 g |
| Histidine | 0.16 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 0.99 g |
| Glycine | 0.45 g |
| Proline | 0.39 g |
| Serine | 0.25 g |
FAQ
What's the best cut of lamb for stew?
The shoulder is ideal due to its marbling and connective tissue, which breaks down into tender, flavorful meat during long cooking. Leg of lamb is a leaner alternative.
How do I prevent the lamb from becoming tough?
Ensure you cook it low and slow (simmer gently, don't boil) until the meat is easily pierced with a fork. Adding a splash of acidic liquid like wine or tomatoes early on can also help tenderize the meat.
Can I make lamb stew ahead of time?
Yes, and it often tastes better the next day as the flavors meld. Cool it quickly, store in the fridge for up to 3 days, and reheat thoroughly. It also freezes well for up to 3 months.
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 1.17 kcal/g · 28% calories from protein · 1.3 g fiber · 1.6 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: 1.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.