Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw: Nutrition Facts
Generic food Raw Meat
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw contains 164 kcal per 100 g. A typical serving of 4 oz (113 g) provides about 185 kcal.
Roughly 50% of its calories come from protein, with 50% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less 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 105% of the Daily Value for Vitamin B12, 30% of the Daily Value for zinc and 24% of the Daily Value for Niacin (B3).
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 164 kcal | |
| Total fat M | 9.1 g | 12% |
| Saturated fat C | 2.8 g | 14% |
| Trans fat C | 0.3 g | |
| Cholesterol M | 59 mg | 20% |
| Sodium M | 82 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 20.6 g | 41% |
| Vitamin A ? | 6 µg | 0.7% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E M | 0.39 mg | 3% |
| Thiamin (B1) M | 0.068 mg | 6% |
| Riboflavin (B2) M | 0.18 mg | 14% |
| Niacin (B3) M | 3.9 mg | 24% |
| Pantothenic acid (B5) M | 0.28 mg | 6% |
| Vitamin B6 M | 0.063 mg | 4% |
| Vitamin B12 M | 2.5 µg | 105% |
| Calcium M | 27 mg | 2% |
| Iron M | 1.2 mg | 7% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 189 mg | 15% |
| Potassium M | 321 mg | 7% |
| Zinc M | 3.3 mg | 30% |
| Copper M | 0.089 mg | 10% |
| Manganese M | 0.008 mg | 0.3% |
| Selenium M | 7.4 µg | 13% |
% 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 50%
- Fat 50%
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
- Protein20.6 gbelow the median for lamb, veal, and game products (median 22.8 g)
- Fat9.1 gbelow the median for lamb, veal, and game products (median 9.3 g)
- Saturated fat2.8 gbelow the median for lamb, veal, and game products (median 3.5 g)
- Sodium82 mgabove the median for lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal12.6 gprotein density, useful for comparing foods with different calorie levels
- Water72 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 0.42 g |
Amino acids (17)
| Tryptophan M | 0.23 g |
|---|---|
| Threonine M | 0.98 g |
| Isoleucine M | 0.92 g |
| Leucine M | 1.6 g |
| Lysine M | 1.8 g |
| Methionine M | 0.67 g |
| Cystine M | 0.27 g |
| Phenylalanine M | 0.81 g |
| Tyrosine M | 0.72 g |
| Valine M | 1.1 g |
| Arginine M | 1.4 g |
| Histidine M | 0.44 g |
| Alanine M | 1 g |
| Glutamic acid M | 2.9 g |
| Glycine M | 0.88 g |
| Proline M | 0.66 g |
| Serine M | 0.7 g |
Individual fatty acids (44)
| EPA (omega-3, 20:5 n-3) M | 0.019 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.002 g |
| ALA (omega-3, 18:3 n-3) M | 0.096 g |
| Linoleic acid (omega-6, 18:2) ? | 0.26 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.011 g |
| SFA 12:0 M | 0.014 g |
| SFA 14:0 M | 0.17 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 1.2 g |
| SFA 20:0 M | 0.007 g |
| MUFA 18:1 ? | 2.3 g |
| PUFA 18:3 ? | 0.096 g |
| PUFA 20:4 ? | 0.023 g |
| SFA 22:0 M | 0.011 g |
| MUFA 14:1 M | 0.006 g |
| MUFA 16:1 ? | 0.078 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.002 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.02 g |
| SFA 17:0 M | 0.11 g |
| SFA 24:0 M | 0 g |
| TFA 16:1 t M | 0.01 g |
| TFA 18:1 t M | 0.29 g |
| TFA 18:2 t,t M | 0 g |
| PUFA 18:2 CLAs M | 0.13 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.068 g |
| MUFA 18:1 c M | 2 g |
| PUFA 18:2 n-6 c,c M | 0.13 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 ? | 0.002 g |
| Fatty acids, total trans-monoenoic C | 0.3 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 | 0.002 g |
| PUFA 20:4 n-6 M | 0.023 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 6 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 5 IU |
| Vitamin D3 (cholecalciferol) M | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (7)
| Water M | 72 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1 g |
| Theobromine Z | 0 mg |
| Energy C | 687 kJ |
| Vitamin A, IU ? | 21 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, sirloin (chops or roasts), bone-in, separable lean and fat, raw Raw | 168 | 20.5 g | 0 g | 9 g |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw Raw | 170 | 20.7 g | 0 g | 9 g |
| Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 165 | 20.3 g | 0 g | 9.3 g |
| Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 167 | 21 g | 0 g | 9.3 g |
| Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw Raw | 161 | 20.1 g | 0 g | 9 g |
| Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 165 | 20.6 g | 0 g | 8.6 g |
| Beef, New Zealand, imported, flank, separable lean and fat, raw Raw | 161 | 20.1 g | 0 g | 8.9 g |
| Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw Raw | 166 | 21.2 g | 0 g | 9 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 164 kcal. 4 oz (113 g): about 185 kcal.
Is raw lamb high in protein?
Raw lamb contains 20.6 g of protein per 100 g (41% of the 50 g Daily Value), or 23.3 g in 4 oz (113 g). About 50% of its calories come from protein. Compared with other lamb, veal, and game products, that is below the median (median 22.8 g).
How many carbs are in raw lamb?
Raw 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 raw lamb?
Raw lamb contains 9.1 g of fat per 100 g, of which 2.8 g is saturated (14% 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 (105% DV), zinc (30% DV), Niacin (B3) (24% DV), phosphorus (15% DV) and Riboflavin (B2) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw lamb?
100 g contains 82 mg of sodium, 4% of the 2,300 mg Daily Value.
Does lamb have the same nutrition raw and cooked?
No. Per 100 g, lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw has 164 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 174450. 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.