Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised contains 279 kcal per 100 g. A typical serving of 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 160 g (55 g) provides about 153 kcal.
Roughly 53% of its calories come from protein, with 47% from fat 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 110% of the Daily Value for Vitamin B12, 69% of the Daily Value for selenium and 66% of the Daily Value for zinc.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 279 kcal | |
| Total fat ? | 14.1 g | 18% |
| Saturated fat ? | 5 g | 25% |
| Cholesterol ? | 121 mg | 40% |
| Sodium ? | 76 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars | not reported | |
| Protein ? | 35.5 g | 71% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E ? | 0.18 mg | 1% |
| Thiamin (B1) ? | 0.07 mg | 6% |
| Riboflavin (B2) ? | 0.27 mg | 21% |
| Niacin (B3) ? | 6.3 mg | 40% |
| Pantothenic acid (B5) ? | 0.62 mg | 12% |
| Vitamin B6 ? | 0.13 mg | 8% |
| Folate (B9) C | 22 µg | 6% |
| Vitamin B12 ? | 2.7 µg | 110% |
| Calcium ? | 26 mg | 2% |
| Iron ? | 2.7 mg | 15% |
| Magnesium ? | 29 mg | 7% |
| Phosphorus ? | 232 mg | 19% |
| Potassium ? | 338 mg | 7% |
| Zinc ? | 7.3 mg | 66% |
| Copper ? | 0.15 mg | 17% |
| Manganese ? | 0.028 mg | 1% |
| Selenium C | 37.8 µg | 69% |
% 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 53%
- Fat 47%
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
- Protein35.5 gin the top quarter of lamb, veal, and game products (median 22.8 g)
- Fat14.1 gabove the median for lamb, veal, and game products (median 9.3 g)
- Saturated fat5 gabove the median for lamb, veal, and game products (median 3.5 g)
- Sodium76 mgabove the median for lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal12.7 gprotein density, useful for comparing foods with different calorie levels
- Water49.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 6.2 g |
|---|---|
| Polyunsaturated fat ? | 0.92 g |
Amino acids (18)
| Tryptophan ? | 0.42 g |
|---|---|
| Threonine ? | 1.5 g |
| Isoleucine ? | 1.7 g |
| Leucine ? | 2.8 g |
| Lysine ? | 3.1 g |
| Methionine ? | 0.91 g |
| Cystine ? | 0.42 g |
| Phenylalanine ? | 1.4 g |
| Tyrosine ? | 1.2 g |
| Valine ? | 1.9 g |
| Arginine ? | 2.1 g |
| Histidine ? | 1.1 g |
| Alanine ? | 2.1 g |
| Aspartic acid ? | 3.1 g |
| Glutamic acid ? | 5.2 g |
| Glycine ? | 1.7 g |
| Proline ? | 1.5 g |
| Serine ? | 1.3 g |
Individual fatty acids (10)
| Linoleic acid (omega-6, 18:2) ? | 0.75 g |
|---|---|
| SFA 10:0 ? | 0.03 g |
| SFA 12:0 ? | 0.04 g |
| SFA 14:0 ? | 0.44 g |
| SFA 16:0 ? | 2.7 g |
| SFA 18:0 ? | 1.7 g |
| MUFA 18:1 ? | 5.7 g |
| PUFA 18:3 ? | 0.08 g |
| PUFA 20:4 ? | 0.09 g |
| MUFA 16:1 ? | 0.42 g |
Carotenoids (1)
| Retinol ? | 0 µg |
|---|
Other components (6)
| Water ? | 49.3 g |
|---|---|
| Ash ? | 1.2 g |
| Energy ? | 1,167 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 22 µg |
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, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried Cooked | 266 | 33 g | 0 g | 13.8 g |
| Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised Cooked | 250 | 34.1 g | 0 g | 11.6 g |
| Game meat, bear, cooked, simmered Cooked | 259 | 32.4 g | 0 g | 13.4 g |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised Cooked | 254 | 32.9 g | 0 g | 12.6 g |
| Veal, rib, separable lean and fat, cooked, braised Cooked | 251 | 32.4 g | 0 g | 12.5 g |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised Cooked | 247 | 32.8 g | 0 g | 11.9 g |
| Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised Cooked | 252 | 31.9 g | 0 g | 13.8 g |
| Beef, New Zealand, imported, brisket point end, separable lean and fat, cooked, braised Cooked | 250 | 31.9 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 279 kcal. 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 160 g (55 g): about 153 kcal. 3 oz (85 g): about 237 kcal.
Is cooked lamb high in protein?
Cooked lamb contains 35.5 g of protein per 100 g (71% of the 50 g Daily Value), or 19.5 g in 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 160 g (55 g). About 53% 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.
How much fat is in cooked lamb?
Cooked lamb contains 14.1 g of fat per 100 g, of which 5 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 (110% DV), selenium (69% DV), zinc (66% DV), Niacin (B3) (40% DV) and Riboflavin (B2) (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lamb?
100 g contains 76 mg of sodium, 3% of the 2,300 mg Daily Value.
Does lamb have the same nutrition cooked and raw?
No. Per 100 g, lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised has 279 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 174331. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.