Calories in Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw
Generic food Raw Meat
Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw contains 337 kcal per 100 g. A typical serving of 4 oz (113 g) provides about 381 kcal.
Roughly 80% of its calories come from fat, with 19% from protein and 0.3% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in lamb, veal, and game products on FoodFactly, where the median is 196 kcal per 100 g across 465 foods.
100 g provides 67% of the Daily Value for Vitamin B12, 22% of the Daily Value for Niacin (B3) and 21% of the Daily Value for zinc.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 337 kcal | |
| Total fat C | 30.1 g | 39% |
| Saturated fat C | 12.7 g | 64% |
| Trans fat C | 1.5 g | |
| Cholesterol C | 64 mg | 21% |
| Sodium C | 69 mg | 3% |
| Total carbohydrates C | 0.27 g | 0.1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 16.2 g | 32% |
| Vitamin A C | 20 µg | 2% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.58 mg | 4% |
| Thiamin (B1) C | 0.058 mg | 5% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 3.5 mg | 22% |
| Pantothenic acid (B5) C | 0.37 mg | 7% |
| Vitamin B6 C | 0.091 mg | 5% |
| Vitamin B12 C | 1.6 µg | 67% |
| Calcium C | 6 mg | 0.5% |
| Iron C | 0.84 mg | 5% |
| Magnesium C | 15 mg | 4% |
| Phosphorus C | 129 mg | 10% |
| Potassium C | 240 mg | 5% |
| Zinc C | 2.4 mg | 21% |
| Copper C | 0.054 mg | 6% |
| Manganese C | 0.002 mg | 0.1% |
| Selenium C | 3.1 µg | 6% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 0.3%
- Fat 80%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein16.2 gin the lowest quarter of lamb, veal, and game products (median 22.8 g)
- Fat30.1 gin the top quarter of lamb, veal, and game products (median 9.3 g)
- Saturated fat12.7 gin the top quarter of lamb, veal, and game products (median 3.5 g)
- Sodium69 mgbelow the median for lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water54.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.4 g |
|---|---|
| Polyunsaturated fat C | 1 g |
Amino acids (17)
| Tryptophan C | 0.18 g |
|---|---|
| Threonine C | 0.77 g |
| Isoleucine C | 0.72 g |
| Leucine C | 1.2 g |
| Lysine C | 1.4 g |
| Methionine C | 0.53 g |
| Cystine C | 0.21 g |
| Phenylalanine C | 0.64 g |
| Tyrosine C | 0.56 g |
| Valine C | 0.82 g |
| Arginine C | 1.1 g |
| Histidine C | 0.34 g |
| Alanine C | 0.8 g |
| Glutamic acid C | 2.3 g |
| Glycine C | 0.69 g |
| Proline C | 0.52 g |
| Serine C | 0.55 g |
Individual fatty acids (44)
| EPA (omega-3, 20:5 n-3) C | 0.009 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| ALA (omega-3, 18:3 n-3) C | 0.29 g |
| Linoleic acid (omega-6, 18:2) C | 0.68 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.002 g |
| SFA 10:0 C | 0.038 g |
| SFA 12:0 C | 0.035 g |
| SFA 14:0 C | 0.61 g |
| SFA 16:0 C | 4.9 g |
| SFA 18:0 C | 6.5 g |
| SFA 20:0 C | 0.028 g |
| MUFA 18:1 C | 8.1 g |
| PUFA 18:3 C | 0.29 g |
| PUFA 20:4 C | 0.013 g |
| SFA 22:0 C | 0.056 g |
| MUFA 14:1 C | 0.011 g |
| MUFA 16:1 C | 0.25 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.008 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.028 g |
| SFA 17:0 C | 0.57 g |
| SFA 24:0 C | 0 g |
| TFA 16:1 t C | 0.032 g |
| TFA 18:1 t C | 1.4 g |
| TFA 18:2 t,t C | 0.016 g |
| PUFA 18:2 CLAs C | 0.42 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0 g |
| MUFA 16:1 c C | 0.22 g |
| MUFA 18:1 c C | 6.7 g |
| PUFA 18:2 n-6 c,c C | 0.25 g |
| MUFA 22:1 c C | 0 g |
| PUFA 18:3 n-6 c,c,c C | 0 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0 g |
| Fatty acids, total trans-monoenoic C | 1.5 g |
| Fatty acids, total trans-polyenoic C | 0.016 g |
| MUFA 15:1 C | 0 g |
| PUFA 20:3 n-3 C | 0 g |
| PUFA 20:3 n-6 C | 0 g |
| PUFA 20:4 n-6 C | 0.013 g |
Carotenoids (8)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 20 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 3 IU |
| Vitamin D3 (cholecalciferol) C | 0.1 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (7)
| Water C | 54.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 0.74 g |
| Theobromine C | 0 mg |
| Energy C | 1,410 kJ |
| Vitamin A, IU C | 68 IU |
Other forms of Lamb
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw Raw | 336 | 15.8 g | 0.9 g | 29.9 g |
| Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw Raw | 333 | 16 g | 0 g | 29.3 g |
| Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, raw Raw | 335 | 16.7 g | 0.06 g | 29.2 g |
| Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, raw Raw | 331 | 16.9 g | 0.13 g | 29.2 g |
| Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw Raw | 345 | 15.8 g | 0 g | 31.3 g |
| Beef, ground, 70% lean meat / 30% fat, raw Raw | 332 | 14.4 g | 0 g | 30 g |
| Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 324 | 16.2 g | 0.78 g | 28.4 g |
| Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, raw Raw | 355 | 16.2 g | 0 g | 31.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw lamb?
100 g of raw lamb has 337 kcal. 4 oz (113 g): about 381 kcal.
Is raw lamb high in protein?
Raw lamb contains 16.2 g of protein per 100 g (32% of the 50 g Daily Value), or 18.3 g in 4 oz (113 g). About 19% of its calories come from protein. Compared with other lamb, veal, and game products, that is in the lowest quarter (median 22.8 g).
How many carbs are in raw lamb?
Raw lamb has 0.27 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in raw lamb?
Raw lamb contains 30.1 g of fat per 100 g, of which 12.7 g is saturated (64% of the Daily Value).
What vitamins and minerals does raw lamb contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (67% DV), Niacin (B3) (22% DV), zinc (21% DV) and phosphorus (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lamb?
100 g contains 69 mg of sodium, 3% of the 2,300 mg Daily Value.
Does lamb have the same nutrition raw and cooked?
No. Per 100 g, lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw has 337 kcal, while lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked has 294 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172631. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.