Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised contains 288 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (168 g) provides about 484 kcal.
Roughly 54% of its calories come from fat, with 46% 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 123% of the Daily Value for Vitamin B12, 73% of the Daily Value for zinc and 67% of the Daily Value for selenium.
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 | 288 kcal | |
| Total fat ? | 16.6 g | 21% |
| Saturated fat ? | 6.4 g | 32% |
| Cholesterol ? | 117 mg | 39% |
| Sodium ? | 79 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars | not reported | |
| Protein ? | 32.4 g | 65% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin E ? | 0.2 mg | 1% |
| Thiamin (B1) ? | 0.06 mg | 5% |
| Riboflavin (B2) ? | 0.22 mg | 17% |
| Niacin (B3) ? | 5.6 mg | 35% |
| Pantothenic acid (B5) ? | 0.61 mg | 12% |
| Vitamin B6 ? | 0.12 mg | 7% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 ? | 2.9 µg | 123% |
| Calcium ? | 28 mg | 2% |
| Iron ? | 2.6 mg | 14% |
| Magnesium ? | 26 mg | 6% |
| Phosphorus ? | 202 mg | 16% |
| Potassium ? | 254 mg | 5% |
| Zinc ? | 8.1 mg | 73% |
| Copper ? | 0.13 mg | 14% |
| Manganese ? | 0.032 mg | 1% |
| Selenium C | 36.6 µg | 67% |
% 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 46%
- Fat 54%
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
- Protein32.4 gin the top quarter of lamb, veal, and game products (median 22.8 g)
- Fat16.6 gabove the median for lamb, veal, and game products (median 9.3 g)
- Saturated fat6.4 gabove the median for lamb, veal, and game products (median 3.5 g)
- Sodium79 mgabove the median for lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal11.2 gprotein density, useful for comparing foods with different calorie levels
- Water49.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 6.7 g |
|---|---|
| Polyunsaturated fat ? | 1.5 g |
Amino acids (18)
| Tryptophan ? | 0.38 g |
|---|---|
| Threonine ? | 1.4 g |
| Isoleucine ? | 1.6 g |
| Leucine ? | 2.5 g |
| Lysine ? | 2.9 g |
| Methionine ? | 0.83 g |
| Cystine ? | 0.39 g |
| Phenylalanine ? | 1.3 g |
| Tyrosine ? | 1.1 g |
| Valine ? | 1.7 g |
| Arginine ? | 1.9 g |
| Histidine ? | 1 g |
| Alanine ? | 1.9 g |
| Aspartic acid ? | 2.8 g |
| Glutamic acid ? | 4.7 g |
| Glycine ? | 1.6 g |
| Proline ? | 1.4 g |
| Serine ? | 1.2 g |
Individual fatty acids (10)
| Linoleic acid (omega-6, 18:2) ? | 1.1 g |
|---|---|
| SFA 10:0 ? | 0.03 g |
| SFA 12:0 ? | 0.05 g |
| SFA 14:0 ? | 0.5 g |
| SFA 16:0 ? | 3.4 g |
| SFA 18:0 ? | 2.1 g |
| MUFA 18:1 ? | 6.1 g |
| PUFA 18:3 ? | 0.25 g |
| PUFA 20:4 ? | 0.13 g |
| MUFA 16:1 ? | 0.5 g |
Carotenoids (1)
| Retinol ? | 0 µg |
|---|
Other components (6)
| Water ? | 49.6 g |
|---|---|
| Ash ? | 1.7 g |
| Energy ? | 1,205 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 21 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, rib, shortribs, separable lean only, choice, cooked, braised Cooked | 295 | 30.8 g | 0 g | 18.1 g |
| Veal, loin, separable lean and fat, cooked, braised Cooked | 284 | 30.2 g | 0 g | 17.2 g |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised Cooked | 295 | 30.1 g | 0 g | 18.5 g |
| Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled Cooked | 265 | 30 g | 0 g | 15.2 g |
| 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, New Zealand, imported, brisket navel end, separable lean only, cooked, braised Cooked | 265 | 29.4 g | 0 g | 16.4 g |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, select, cooked, braised Cooked | 283 | 29.2 g | 0 g | 17.6 g |
| Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised Cooked | 252 | 31.9 g | 0 g | 13.8 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 288 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (168 g): about 484 kcal. 3 oz (85 g): about 245 kcal.
Is cooked lamb high in protein?
Cooked lamb contains 32.4 g of protein per 100 g (65% of the 50 g Daily Value), or 54.3 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (168 g). About 46% 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 16.6 g of fat per 100 g, of which 6.4 g is saturated (32% 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 (123% DV), zinc (73% DV), selenium (67% DV), Niacin (B3) (35% DV) and Riboflavin (B2) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lamb?
100 g contains 79 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, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised has 288 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 174335. 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.