Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw

Lamb refers to the meat from a young sheep (typically under 14 months of age), prized in many cuisines for its tender texture and rich flavor profile. The specific cut described here — leg, shank half, separable lean only, trimmed to 1/4" fat — comes from the lower portion of the lamb’s hind leg, a muscle group that’s worked frequently and therefore leaner and flavorful. Leg cuts vary around the world; in Mediterranean and Middle Eastern cuisines, for example, the leg and shank are often roasted whole with herbs and garlic, while in South Asian traditions they may be slow‑braised with spices. Lamb’s place in the diet stretches back thousands of years. Sheep were among the first domesticated livestock species, originating in the Fertile Crescent more than 9,000 years ago and spreading with human agriculture. The age at slaughter distinguishes lamb from mutton: lamb comes from younger animals (under ~14 months), whereas meat from older sheep is termed mutton and tends to be tougher and more intensely flavored. Because lamb is raised in diverse environments — from the rolling hills of New Zealand and Australia to farms in the United States and the British Isles — its meat reflects regional practices in breed selection, grazing, and feed, which in turn influence flavor and nutritional profile. Within the lamb category, cuts vary in fat content and culinary use. The leg shank half is lean compared with more marbled cuts like the shoulder or loin when trimmed properly. This lean character makes it popular for roasting or slow cooking, where connective tissues break down and yield succulent, nutrient‑rich meat. Unlike processed lamb products, this raw, unprocessed cut contains no added sodium or preservatives, making it easier to evaluate its intrinsic nutritional quality. Lamb’s rich red‑meat hue and myoglobin content signal its classification as red meat — muscle tissue from warm‑blooded mammals — and its robust flavor compared with poultry or fish. In culinary science, lamb’s unique combination of high‑quality protein, heme iron, and B vitamins underpins its role in diets designed for muscle gain and micronutrient sufficiency. From a production standpoint, lamb is usually sourced from pastured systems, where sheep forage on grasses and legumes; this grazing influences the fatty acid composition of the meat, often increasing beneficial omega‑3 fatty acids compared with grain‑fed livestock. Globally, lamb remains a niche meat in some countries and a beloved holiday staple in others. Its sustainability footprint and role in human health, particularly in light of evolving dietary recommendations concerning red meat, are areas of active research and public interest.

At 125 kcal per 100 g raw, lean leg shank lamb offers a potent source of high‑quality protein (20.5 g) with minimal carbohydrates, making it ideal for low‑carb and muscle‑focused diets. Protein from lamb contains all nine essential amino acids, supporting tissue repair, immune function, and hormone synthesis. The amino acid profile includes notable amounts of leucine, lysine, and valine, critical for muscle protein synthesis. While lamb contains 4.2 g total fat per 100 g, the saturated fat content is modest at ~1.5 g, and the remainder comprises mono‑ and polyunsaturated fats that support cell membrane integrity and metabolic processes. The cut also contains cholesterol (~64 mg per 100 g), typical of animal proteins, and may influence lipid profiles if consumed in excess. Micronutrient density is a hallmark of lamb meat. With 1.8 mg of iron, primarily in the heme form, lamb supplies iron that is more readily absorbed than non‑heme iron from plant foods, crucial for oxygen transport and energy metabolism. Zinc (~3.9 mg) supports immune function and DNA synthesis, while selenium (~23.4 µg) acts as a potent antioxidant cofactor. Lamb is also rich in vitamin B12 (~2.6 µg) and niacin, supporting neurological health and energy metabolism. Compared to other red meats like beef, lean lamb tends to have slightly higher selenium but variable fat profiles depending on diet and breed. It also provides potassium (~290 mg) and phosphorus (~195 mg), which are important for electrolyte balance and bone health. Unlike plant proteins, lamb’s nutrient matrix includes B vitamins and bioavailable minerals that can prevent deficiencies in at‑risk populations such as older adults or individuals with anemia. Despite its nutrient advantages, lamb’s lack of dietary fiber and negligible carbohydrate content underscores the need to pair it with fiber‑rich vegetables or whole grains for balanced meals. Its nutrient density — high protein and micronutrients with moderate calories — positions it as a valuable component of nutrient‑dense eating patterns when consumed in appropriate portions.

While lamb is a red meat — a category often discussed with health caution — it also offers evidence‑based nutritional benefits when consumed in moderation as part of a balanced diet. These benefits stem from its rich nutrient profile, particularly high‑quality protein and bioavailable micronutrients. 1. Supports Muscle Mass and Strength: The complete protein in lamb supplies all essential amino acids necessary for muscle protein synthesis. Leucine, one of the key branched‑chain amino acids (BCAAs) abundant in lamb, is particularly effective in stimulating muscle growth and repair, which is vital for athletes, older adults at risk of sarcopenia, and individuals in recovery phases. 2. Helps Prevent Iron Deficiency: Lamb’s heme iron content (~1.8 mg per 100 g) is more bioavailable than non‑heme iron from plant sources, enhancing absorption and reducing the risk of iron‑deficiency anemia, especially among women of reproductive age and vegetarians who occasionally include meat. Adequate iron status is linked to improved energy levels and cognitive performance. 3. Contributes to Nervous System Health: Vitamin B12 (~2.6 µg per 100 g) is essential for red blood cell formation and neurological function. Lamb provides an excellent source of B12, a nutrient that many adults — especially older individuals and those on restrictive diets — may struggle to obtain in sufficient amounts from non‑animal foods. 4. Antioxidant Support: Selenium (~23.4 µg) in lamb serves as a cofactor for glutathione peroxidase, an enzyme that reduces oxidative stress and supports immune function. Adequate selenium intake is linked with reduced inflammation and may complement other antioxidant‑rich foods in the diet. 5. Supports Metabolic Health When Balanced: While red meat consumption has been associated with increased cardiometabolic risks at high intakes, moderate inclusion within a dietary pattern emphasizing vegetables, whole grains, and healthy fats — such as the Mediterranean diet — does not negate its nutrient benefits and contributes to overall protein and micronutrient adequacy. However, authoritative guidance suggests limiting red meat intake to moderate levels to balance benefits with long‑term health risks.

Source: USDA FoodData Central (FDC ID: 172486)