Lamb is an excellent source of protein and Omega-3 fatty acids. It's rich in minerals such as zinc, iron, selenium, phosphorus, potassium, copper and magnesium, plus it's a great source of vitamin B12, (riboflavin), vitamin B6 and B5 (pantothenic acid). Both lamb and beef are regarded as red meats. vitamin B3 (niacin), vitamin B2. Red meat is a great source of iron. If you feel that you are lacking in it, then adding a few lamb dishes to your weekly line up of meals should prove beneficial. Lamb is rich in zinc, which among other things provides a boost to our immune system. From some farms, depending on the pasture (and I am assuming of course that we are only buying organic) lamb can actually provide more Omega-3 per gram than beef. It also contains conjugated linoleic acid (CLA), which in some research studies has been shown to fight off breast cancer.
A rich source of: Omega-3, zinc, iron, vitamin B12, vitamin B3, vitamin B6, vitamin B5.
Lamb, average, raw, lean and fat
| Energy (kcal) | 187 |
| Energy (kJ) | 778 |
| Water (g) | 67.4 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 19 |
| Protein (g)/100kcal | 10.2 |
| Protein % of calories | 40.6 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 12.3 |
| Fat (g)/100kcal | 6.6 |
| Fat % of calories | 59.2 |
| Satd FA /100g fd (g) | 5.4 |
| Omega 3 /100g | 0.3 |
| Omega 6 /100g | 0.5 |
| Mono FA /100g food (g) | 4.9 |
| Poly FA /100g food (g) | 0.7 |
| Trans FAs /100g food (g) | 0.9 |
| Sodium (mg) | 1029 |
| Potassium (mg) | 168 |
| Calcium (mg) | 123 |
| Magnesium (mg) | 17 |
| Phosphorus (mg) | 220 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.6 |
| Chloride (mg) | 1212 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 6 |
| Iodine (µg) | 1 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.3 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.7 |
| Tryptophan/60 (mg) | 1.8 |
| Niacin equivalent (mg) | 3.5 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 9 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 3.1 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 78 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Lamb, breast, raw, lean
| Energy (kcal) | 179 |
| Energy (kJ) | 748 |
| Water (g) | 66 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 19.6 |
| Protein (g)/100kcal | 11 |
| Protein % of calories | 43.8 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 11.2 |
| Fat (g)/100kcal | 6.3 |
| Fat % of calories | 56.3 |
| Satd FA /100g fd (g) | 5.2 |
| Mono FA /100g food (g) | 4.2 |
| Poly FA /100g food (g) | 0.5 |
| Trans FAs /100g food (g) | 1 |
| Sodium (mg) | 82 |
| Potassium (mg) | 360 |
| Calcium (mg) | 10 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 230 |
| Iron (mg) | 2.2 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 4.9 |
| Chloride (mg) | 77 |
| Manganese (mg) | 0 |
| Selenium (µg) | 4 |
| Iodine (µg) | 6 |
| Vitamin D (µg) | 0.6 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 6 |
| Tryptophan/60 (mg) | 6.1 |
| Niacin equivalent (mg) | 12.1 |
| Vitamin B6 (mg) | 0.3 |
| Vitamin B12 (µg) | 3 |
| Folate (µg) | 6 |
| Pantothenate (mg) | 1.4 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 76 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Lamb, breast, raw, lean and fat
| Energy (kcal) | 287 |
| Energy (kJ) | 1189 |
| Water (g) | 54.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 16.2 |
| Protein (g)/100kcal | 5.6 |
| Protein % of calories | 22.6 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 24.7 |
| Fat (g)/100kcal | 8.6 |
| Fat % of calories | 77.5 |
| Satd FA /100g fd (g) | 11.9 |
| Mono FA /100g food (g) | 9.4 |
| Poly FA /100g food (g) | 1.2 |
| Trans FAs /100g food (g) | 2.3 |
| Sodium (mg) | 70 |
| Potassium (mg) | 420 |
| Calcium (mg) | 20 |
| Magnesium (mg) | 29 |
| Phosphorus (mg) | 260 |
| Iron (mg) | 2.2 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 4.7 |
| Chloride (mg) | 73 |
| Manganese (mg) | 0 |
| Selenium (µg) | 4 |
| Iodine (µg) | 6 |
| Vitamin D (µg) | 0.3 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 8.1 |
| Tryptophan/60 (mg) | 6.1 |
| Niacin equivalent (mg) | 14.2 |
| Vitamin B6 (mg) | 0.3 |
| Vitamin B12 (µg) | 3 |
| Folate (µg) | 2 |
| Pantothenate (mg) | 1.4 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 80 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Lamb, chump chops, raw, lean and fat
| Energy (kcal) | 242 |
| Energy (kJ) | 1007 |
| Water (g) | 62.7 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 18.3 |
| Protein (g)/100kcal | 7.6 |
| Protein % of calories | 30.3 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 18.8 |
| Fat (g)/100kcal | 7.8 |
| Fat % of calories | 69.9 |
| Satd FA /100g fd (g) | 8.8 |
| Mono FA /100g food (g) | 7.3 |
| Poly FA /100g food (g) | 1 |
| Trans FAs /100g food (g) | 1.6 |
| Sodium (mg) | 580 |
| Potassium (mg) | 87 |
| Calcium (mg) | 680 |
| Magnesium (mg) | 26 |
| Phosphorus (mg) | 470 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0 |
| Zinc (mg) | 1.8 |
| Chloride (mg) | 1090 |
| Manganese (mg) | 0 |
| Selenium (µg) | 11 |
| Iodine (µg) | 46 |
| Vitamin D (µg) | 0.3 |
| Vitamin E (mg) | 0.5 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.4 |
| Niacin (mg) | 0 |
| Tryptophan/60 (mg) | 5.7 |
| Niacin equivalent (mg) | 5.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1.4 |
| Folate (µg) | 26 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 74 |
| Retinol (µg) | 340 |
| Carotene (µg) | 220 |
| Retinol Equivalent (µg) | 377 |
Lamb, leg chops, grilled, lean and fat
| Energy (kcal) | 221 |
| Energy (kJ) | 925 |
| Water (g) | 59.4 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 28.3 |
| Protein (g)/100kcal | 12.8 |
| Protein % of calories | 51.2 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 12 |
| Fat (g)/100kcal | 5.4 |
| Fat % of calories | 48.9 |
| Satd FA /100g fd (g) | 5 |
| Mono FA /100g food (g) | 5.1 |
| Poly FA /100g food (g) | 0.7 |
| Trans FAs /100g food (g) | 1 |
| Sodium (mg) | 105 |
| Potassium (mg) | 310 |
| Calcium (mg) | 15 |
| Magnesium (mg) | 25 |
| Phosphorus (mg) | 230 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 3.7 |
| Chloride (mg) | 90 |
| Manganese (mg) | 0 |
| Selenium (µg) | 18 |
| Iodine (µg) | 8 |
| Vitamin D (µg) | 0.5 |
| Vitamin E (mg) | 0 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 6 |
| Tryptophan/60 (mg) | 5.1 |
| Niacin equivalent (mg) | 11.1 |
| Vitamin B6 (mg) | 0.4 |
| Vitamin B12 (µg) | 1 |
| Folate (µg) | 19 |
| Pantothenate (mg) | 1 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 105 |
| Retinol (µg) | 5 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 5 |
Lamb, leg, whole, roasted, lean and fat
| Energy (kcal) | 240 |
| Energy (kJ) | 1003 |
| Water (g) | 57.3 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 28.1 |
| Protein (g)/100kcal | 11.7 |
| Protein % of calories | 46.8 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 14.2 |
| Fat (g)/100kcal | 5.9 |
| Fat % of calories | 53.3 |
| Satd FA /100g fd (g) | 5.9 |
| Omega 3 /100g | 0.3 |
| Omega 6 /100g | 0.6 |
| Mono FA /100g food (g) | 6.1 |
| Poly FA /100g food (g) | 0.8 |
| Trans FAs /100g food (g) | 1.2 |
| Sodium (mg) | 75 |
| Potassium (mg) | 200 |
| Calcium (mg) | 30 |
| Magnesium (mg) | 18 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 1.1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.9 |
| Chloride (mg) | 70 |
| Manganese (mg) | 0 |
| Selenium (µg) | 15 |
| Iodine (µg) | 7 |
| Vitamin D (µg) | 0.2 |
| Vitamin E (mg) | 0.4 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 5 |
| Tryptophan/60 (mg) | 4.2 |
| Niacin equivalent (mg) | 9.2 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 8 |
| Pantothenate (mg) | 1.1 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 100 |
| Retinol (µg) | 27 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 27 |
Lamb, loin chops, raw, lean and fat
| Energy (kcal) | 277 |
| Energy (kJ) | 1150 |
| Water (g) | 59.3 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 17.6 |
| Protein (g)/100kcal | 6.4 |
| Protein % of calories | 25.4 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 23 |
| Fat (g)/100kcal | 8.3 |
| Fat % of calories | 74.7 |
| Satd FA /100g fd (g) | 10.8 |
| Mono FA /100g food (g) | 8.8 |
| Poly FA /100g food (g) | 1.2 |
| Trans FAs /100g food (g) | 1.8 |
| Sodium (mg) | 80 |
| Potassium (mg) | 300 |
| Calcium (mg) | 7 |
| Magnesium (mg) | 23 |
| Phosphorus (mg) | 200 |
| Iron (mg) | 0.9 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.6 |
| Chloride (mg) | 83 |
| Manganese (mg) | 0 |
| Selenium (µg) | 14 |
| Iodine (µg) | 5 |
| Vitamin D (µg) | 0.5 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 5.9 |
| Tryptophan/60 (mg) | 3.6 |
| Niacin equivalent (mg) | 9.5 |
| Vitamin B6 (mg) | 0.3 |
| Vitamin B12 (µg) | 1 |
| Folate (µg) | 6 |
| Pantothenate (mg) | 1.3 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 79 |
| Retinol (µg) | 31 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 31 |
Lamb, mince, raw
| Energy (kcal) | 196 |
| Energy (kJ) | 817 |
| Water (g) | 67.1 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 19.1 |
| Protein (g)/100kcal | 9.7 |
| Protein % of calories | 39 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 13.3 |
| Fat (g)/100kcal | 6.8 |
| Fat % of calories | 61.1 |
| Satd FA /100g fd (g) | 6.2 |
| Mono FA /100g food (g) | 5.3 |
| Poly FA /100g food (g) | 0.6 |
| Trans FAs /100g food (g) | 1.1 |
| Sodium (mg) | 330 |
| Potassium (mg) | 245 |
| Calcium (mg) | 41 |
| Magnesium (mg) | 22 |
| Phosphorus (mg) | 137 |
| Iron (mg) | 0.5 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 480 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 21 |
| Iodine (µg) | 99 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.8 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.6 |
| Tryptophan/60 (mg) | 2.9 |
| Niacin equivalent (mg) | 4.5 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 1 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 77 |
| Retinol (µg) | 0 |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |
Lamb, neck fillet, raw, lean and fat
| Energy (kcal) | 232 |
| Energy (kJ) | 964 |
| Water (g) | 65.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 18.4 |
| Protein (g)/100kcal | 7.9 |
| Protein % of calories | 31.7 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 17.6 |
| Fat (g)/100kcal | 7.6 |
| Fat % of calories | 68.3 |
| Satd FA /100g fd (g) | 8.3 |
| Mono FA /100g food (g) | 6.8 |
| Poly FA /100g food (g) | 0.9 |
| Trans FAs /100g food (g) | 1.5 |
| Sodium (mg) | 380 |
| Potassium (mg) | 234 |
| Calcium (mg) | 201 |
| Magnesium (mg) | 49 |
| Phosphorus (mg) | 170 |
| Iron (mg) | 2.4 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1.4 |
| Chloride (mg) | 614 |
| Manganese (mg) | 1.2 |
| Selenium (µg) | 6 |
| Iodine (µg) | 6 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0 |
| Thiamin (mg) | 0.3 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 3.5 |
| Tryptophan/60 (mg) | 2.6 |
| Niacin equivalent (mg) | 6.1 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 57 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 79 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Lamb, rack of, lean, roasted
| Energy (kcal) | 225 |
| Energy (kJ) | 942 |
| Water (g) | 57.6 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 27.1 |
| Protein (g)/100kcal | 12 |
| Protein % of calories | 48.2 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 13 |
| Fat (g)/100kcal | 5.8 |
| Fat % of calories | 52 |
| Satd FA /100g fd (g) | 6.2 |
| Mono FA /100g food (g) | 4.9 |
| Poly FA /100g food (g) | 0.6 |
| Trans FAs /100g food (g) | 0.9 |
| Sodium (mg) | 238 |
| Potassium (mg) | 374 |
| Calcium (mg) | 144 |
| Magnesium (mg) | 23 |
| Phosphorus (mg) | 108 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 388 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | 3 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Vitamin K1 (µg) | 0.1 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 0.8 |
| Tryptophan/60 (mg) | 1.3 |
| Niacin equivalent (mg) | 2 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.6 |
| Folate (µg) | 12 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 3 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 96 |
| Retinol (µg) | N |
| Carotene (µg) | 60 |
| Retinol Equivalent (µg) | N |