Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled

Lamb has been consumed across diverse cultures for millennia and remains a central ingredient in Middle Eastern, Mediterranean, and South Asian cuisines. The lamb rib lean cut refers specifically to meat from the rib section of the lamb (young sheep under a year old) trimmed to a quarter-inch of external fat and cooked—often by broiling—to remove additional fat while preserving tenderness. This cut comes from the primal rib area, which lies between the shoulder and loin. Historically, lamb consumption was linked to pastoral cultures where sheep rearing was central to survival, particularly in environments such as the Mediterranean basin, the British Isles, and Central Asia. The concept of trimming to 1/4" fat has emerged in modern culinary practice to balance flavor with a leaner nutrient profile that aligns with contemporary health-focused diets. While lamb remains less commonly consumed in the U.S. compared to beef or pork, it is prized for its rich flavor, tender texture, and nutrient density. Varieties of lamb cuts include loin chops, shoulder cuts, leg cuts, and rib cuts, each offering different culinary qualities. Rib cuts like this one are among the most flavorful due to their balance of lean meat and residual intramuscular fat. The breeding and feeding practices also influence the nutritional characteristics: grass-fed lamb tends to contain higher omega-3 fatty acids, while grain-fed animals show greater marbling and slightly different taste profiles. Regardless of regional differences, lamb is a red meat defined by its myoglobin content and is similar to beef and pork in its nutrient composition but often distinguished by a unique fatty acid profile and richer micronutrient content. As a food source, lamb integrates both historical traditions and modern nutritional discourse—a versatile ingredient with ancient roots and contemporary relevance.

The lamb rib lean cut provides a robust nutrient profile that supports multiple aspects of human health. Per 100 g cooked broiled serving, it delivers ~235 kcal, ~27.7 g of protein, and ~12.9 g of total fat. This lean cut contains no carbohydrates or sugars, emphasizing its role as a high-protein, low-carb option. Protein quality is particularly high, as lamb supplies all essential amino acids, including leucine, lysine, and valine, which are integral for muscle protein synthesis and recovery. On the micronutrient side, lamb excels in several minerals and vitamins. For example, iron (2.21 mg) in lamb is primarily heme iron—more readily absorbed by the body compared to plant sources—which helps support oxygen transport and energy levels. Zinc (5.27 mg) plays a central role in immune function and wound healing. Selenium (31 µg) functions as a potent antioxidant cofactor, crucial for thyroid hormone metabolism and cellular protection against oxidative stress. B-vitamins are also abundant: vitamin B12 supports red blood cell formation and neurological function, while niacin, riboflavin, and vitamin B6 contribute to energy metabolism and enzymatic reactions. Amino acid analysis demonstrates significant amounts of tryptophan, threonine, and leucine, indicative of high-quality protein. Notably, this cut has ~4.65 g of saturated fat per 100 g serving, which should be considered in the context of overall dietary fat intake. However, it also contains mono- and polyunsaturated fats—beneficial for cell membrane integrity and inflammatory regulation. When compared to other red meats like beef, lamb often provides higher concentrations of certain micronutrients, such as selenium and B12, making it a nutrient-dense choice for those meeting daily vitamin and mineral needs. In summary, the lamb rib lean cut presents a balanced combination of macronutrients and micronutrients, meeting the needs of individuals seeking high-quality protein and micronutrient-rich foods.

Scientific research indicates several evidence-based benefits of consuming lamb when integrated into a balanced diet. First, lamb is an excellent source of high-quality protein, essential for maintaining lean muscle mass, especially in older adults and athletes. Studies show that adequate protein intake supports muscle protein synthesis, preserves strength, and aids recovery after exercise. Second, lamb’s contribution to iron status via heme iron can help prevent iron-deficiency anemia. Heme iron absorption rates are substantially higher than non-heme iron from plant sources, leading to more efficient increases in serum ferritin among individuals at risk. Third, lamb provides zinc and selenium, minerals crucial for immune function. Zinc plays a role in leukocyte activity and immune signaling, while selenium is a cofactor for glutathione peroxidase, an antioxidant enzyme that neutralizes harmful free radicals. Adequate selenium levels are linked to lower oxidative stress and improved thyroid hormone metabolism. Fourth, data such as the 2025 study on grass-finished lamb demonstrates that its omega-3 fatty acid content can be reflected in blood plasma profiles, suggesting potential cardiovascular benefits when lamb is derived from pasture-fed animals. Moreover, lamb is a natural source of B-vitamins—including B12, niacin, and riboflavin—which support energy metabolism and neurological health. Medium to long-term dietary patterns that include lean red meats like lamb have been associated with improved nutrient adequacy without adverse effects on cardiometabolic markers when consumed in moderation and within recommended portion sizes. Taken together, these nutrient profiles and study findings support lamb’s role in promoting nutrient sufficiency, muscle maintenance, and metabolic health in diverse populations.

Source: USDA FoodData Central (FDC ID: 172494)