Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised contains 234 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 199 kcal.
Roughly 52% of its calories come from fat, with 48% from protein and 0% 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 64% of the Daily Value for Vitamin B12, 38% of the Daily Value for zinc and 21% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 234 kcal | |
| Total fat M | 13.6 g | 17% |
| Saturated fat C | 5.1 g | 25% |
| Trans fat C | 0.4 g | |
| Cholesterol M | 78 mg | 26% |
| Sodium M | 54 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 27.9 g | 56% |
| Vitamin A ? | 10 µg | 1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0 µg | 0% |
| Vitamin E M | 0.34 mg | 2% |
| Thiamin (B1) M | 0.014 mg | 1% |
| Riboflavin (B2) M | 0.15 mg | 11% |
| Niacin (B3) M | 3.3 mg | 21% |
| Pantothenic acid (B5) M | 0.33 mg | 7% |
| Vitamin B6 M | 0.091 mg | 5% |
| Vitamin B12 M | 1.5 µg | 64% |
| Calcium M | 9 mg | 0.7% |
| Iron M | 1.2 mg | 7% |
| Magnesium M | 18 mg | 4% |
| Phosphorus M | 137 mg | 11% |
| Potassium M | 186 mg | 4% |
| Zinc M | 4.2 mg | 38% |
| Copper M | 0.095 mg | 11% |
| Manganese M | 0.002 mg | 0.1% |
| Selenium M | 7.8 µg | 14% |
% 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 48%
- Fat 52%
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
- Protein27.9 gin the top quarter of lamb, veal, and game products (median 22.8 g)
- Fat13.6 gabove the median for lamb, veal, and game products (median 9.3 g)
- Saturated fat5.1 gabove the median for lamb, veal, and game products (median 3.5 g)
- Sodium54 mgin the lowest quarter of lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal11.9 gprotein density, useful for comparing foods with different calorie levels
- Water60.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.4 g |
|---|---|
| Polyunsaturated fat C | 0.63 g |
Amino acids (17)
| Tryptophan M | 0.31 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.2 g |
| Leucine M | 2.2 g |
| Lysine M | 2.4 g |
| Methionine M | 0.91 g |
| Cystine M | 0.37 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.97 g |
| Valine M | 1.4 g |
| Arginine M | 1.9 g |
| Histidine M | 0.59 g |
| Alanine M | 1.4 g |
| Glutamic acid M | 3.9 g |
| Glycine M | 1.2 g |
| Proline M | 0.89 g |
| Serine M | 0.95 g |
Individual fatty acids (44)
| EPA (omega-3, 20:5 n-3) M | 0.062 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.15 g |
| Linoleic acid (omega-6, 18:2) ? | 0.34 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.022 g |
| SFA 12:0 M | 0.02 g |
| SFA 14:0 M | 0.25 g |
| SFA 16:0 M | 2.2 g |
| SFA 18:0 M | 2.3 g |
| SFA 20:0 M | 0.008 g |
| MUFA 18:1 ? | 3.3 g |
| PUFA 18:3 ? | 0.15 g |
| PUFA 20:4 ? | 0.048 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.13 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.024 g |
| SFA 17:0 M | 0.23 g |
| SFA 24:0 M | 0 g |
| TFA 16:1 t M | 0.014 g |
| TFA 18:1 t M | 0.38 g |
| TFA 18:2 t,t M | 0 g |
| PUFA 18:2 CLAs M | 0.18 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.12 g |
| MUFA 18:1 c M | 2.9 g |
| PUFA 18:2 n-6 c,c M | 0.17 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.4 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 20:4 n-6 M | 0.048 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 10 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 1 IU |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (7)
| Water M | 60.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.69 g |
| Theobromine Z | 0 mg |
| Energy C | 979 kJ |
| Vitamin A, IU ? | 32 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 |
|---|---|---|---|---|
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried Cooked | 238 | 27.6 g | 0 g | 13.3 g |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted Cooked | 238 | 27.5 g | 0 g | 13.4 g |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised Cooked | 242 | 28.2 g | 0 g | 13.5 g |
| Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised Cooked | 244 | 28.1 g | 0 g | 13.8 g |
| Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked | 237 | 28 g | 0 g | 13 g |
| Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted Cooked | 229 | 27.9 g | 0 g | 13 g |
| Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled Cooked | 235 | 27.5 g | 0 g | 13 g |
| Pork, fresh, loin, whole, separable lean and fat, cooked, braised Cooked | 239 | 27.2 g | 0 g | 13.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked lamb?
100 g of cooked lamb has 234 kcal. 3 oz (85 g): about 199 kcal.
Is cooked lamb high in protein?
Cooked lamb contains 27.9 g of protein per 100 g (56% of the 50 g Daily Value), or 23.7 g in 3 oz (85 g). About 48% of its calories come from protein. Compared with other lamb, veal, and game products, that is among the highest quarter (median 22.8 g).
How many carbs are in cooked lamb?
Cooked lamb has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked lamb?
Cooked lamb contains 13.6 g of fat per 100 g, of which 5.1 g is saturated (25% of the Daily Value).
What vitamins and minerals does cooked lamb contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (64% DV), zinc (38% DV), Niacin (B3) (21% DV), selenium (14% DV) and Riboflavin (B2) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lamb?
100 g contains 54 mg of sodium, 2% of the 2,300 mg Daily Value.
Does lamb have the same nutrition cooked and raw?
No. Per 100 g, lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised has 234 kcal, while lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw has 267 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 174440. 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.