Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised contains 209 kcal per 100 g. A 1 serving (85 g) provides about 178 kcal.
Roughly 64% of its calories come from protein, with 36% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for lamb, veal, and game products on FoodFactly (196 kcal per 100 g).
100 g provides 64% of the Daily Value for zinc, 57% of the Daily Value for Vitamin B12 and 26% 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 | 209 kcal | |
| Total fat M | 8.4 g | 11% |
| Saturated fat C | 2.6 g | 13% |
| Trans fat C | 0.22 g | |
| Cholesterol M | 115 mg | 38% |
| Sodium M | 77 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 33.3 g | 67% |
| Vitamin A ? | 3 µg | 0.3% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0 µg | 0% |
| Vitamin E M | 0.43 mg | 3% |
| Thiamin (B1) M | 0.043 mg | 4% |
| Riboflavin (B2) M | 0.15 mg | 11% |
| Niacin (B3) M | 4.1 mg | 26% |
| Pantothenic acid (B5) M | 0.5 mg | 10% |
| Vitamin B6 M | 0.077 mg | 5% |
| Vitamin B12 M | 1.4 µg | 57% |
| Calcium M | 11 mg | 0.8% |
| Iron M | 2.2 mg | 12% |
| Magnesium M | 23 mg | 5% |
| Phosphorus M | 173 mg | 14% |
| Potassium M | 258 mg | 5% |
| Zinc M | 7.1 mg | 64% |
| Copper M | 0.14 mg | 15% |
| Manganese M | 0.01 mg | 0.4% |
| Selenium M | 9.9 µg | 18% |
% 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 64%
- Fat 36%
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
- Protein33.3 gin the top quarter of lamb, veal, and game products (median 22.8 g)
- Fat8.4 gbelow the median for lamb, veal, and game products (median 9.3 g)
- Saturated fat2.6 gbelow the median for lamb, veal, and game products (median 3.5 g)
- Sodium77 mgabove the median for lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal15.9 gprotein density, useful for comparing foods with different calorie levels
- Water59.3 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 | 0.51 g |
Amino acids (17)
| Tryptophan M | 0.37 g |
|---|---|
| Threonine M | 1.6 g |
| Isoleucine M | 1.5 g |
| Leucine M | 2.6 g |
| Lysine M | 2.9 g |
| Methionine M | 1.1 g |
| Cystine M | 0.44 g |
| Phenylalanine M | 1.3 g |
| Tyrosine M | 1.2 g |
| Valine M | 1.7 g |
| Arginine M | 2.2 g |
| Histidine M | 0.71 g |
| Alanine M | 1.7 g |
| Glutamic acid M | 4.7 g |
| Glycine M | 1.4 g |
| Proline M | 1.1 g |
| Serine M | 1.1 g |
Individual fatty acids (43)
| EPA (omega-3, 20:5 n-3) M | 0.028 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.011 g |
| ALA (omega-3, 18:3 n-3) M | 0.099 g |
| Linoleic acid (omega-6, 18:2) ? | 0.3 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.013 g |
| SFA 12:0 M | 0.021 g |
| SFA 14:0 M | 0.2 g |
| SFA 16:0 M | 1.2 g |
| SFA 18:0 M | 1.1 g |
| SFA 20:0 M | 0.005 g |
| MUFA 18:1 ? | 2.2 g |
| PUFA 18:3 ? | 0.099 g |
| PUFA 20:4 ? | 0.041 g |
| SFA 22:0 M | 0.009 g |
| MUFA 14:1 M | 0.009 g |
| MUFA 16:1 ? | 0.1 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.028 g |
| SFA 17:0 M | 0.1 g |
| SFA 24:0 M | 0 g |
| TFA 16:1 t M | 0.011 g |
| TFA 18:1 t M | 0.21 g |
| TFA 18:2 t,t M | 0 g |
| PUFA 18:2 CLAs M | 0.14 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.091 g |
| MUFA 18:1 c M | 2 g |
| PUFA 18:2 n-6 c,c M | 0.16 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 | 0.22 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 | 0.041 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 3 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 2 IU |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (8)
| Water M | 59.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.96 g |
| Theobromine Z | 0 mg |
| Energy C | 874 kJ |
| Vitamin A, IU ? | 10 IU |
| Folic acid Z | 0 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, brisket, flat half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Cooked | 213 | 32.9 g | 0 g | 8 g |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked | 212 | 33.4 g | 0 g | 7.7 g |
| Beef, brisket, flat half, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked | 212 | 32.6 g | 0 g | 8.1 g |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Cooked | 223 | 33.6 g | 0 g | 8.9 g |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked | 223 | 33.1 g | 0 g | 9 g |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised Cooked | 214 | 34 g | 0 g | 7.7 g |
| Veal, loin, separable lean only, cooked, braised Cooked | 226 | 33.6 g | 0 g | 9.2 g |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised Cooked | 216 | 34.3 g | 0 g | 7.7 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 209 kcal. 1 serving (85 g): about 178 kcal. 3 oz (85 g): about 178 kcal.
Is cooked lamb high in protein?
Cooked lamb contains 33.3 g of protein per 100 g (67% of the 50 g Daily Value), or 28.3 g in 1 serving (85 g). About 64% 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 8.4 g of fat per 100 g, of which 2.6 g is saturated (13% 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 zinc (64% DV), Vitamin B12 (57% DV), Niacin (B3) (26% DV), selenium (18% DV) and copper (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lamb?
100 g contains 77 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, New Zealand, imported, fore-shank, separable lean only, cooked, braised has 209 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 174341. 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.