Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised

Braised lamb shoulder is a classic preparation of the lamb shoulder cut, which comes from the upper foreleg (arm) of the sheep. Lamb itself refers to meat from domestic sheep (Ovis aries) typically slaughtered under 14 months of age, yielding a tender meat with rich flavor due to its balance of lean and fat tissues. The shoulder cut is known for its combination of connective tissue and fat, which makes it ideal for slow, moist heat cooking methods like braising. In braising, the lamb is first seared and then slow‑cooked in liquid (often stock, wine, or aromatic broths) at low temperatures for several hours, which breaks down tough collagen into gelatin, yielding fall‑apart tenderness. Historically, lamb shoulder has been featured in Mediterranean, Middle Eastern, and European cuisines for centuries, prized for its versatility and depth of flavor. In Greek and Turkish cooking, for example, lamb shoulder may be braised with herbs like rosemary and oregano, accompanied by vegetables and served with grains or flatbreads. In French cuisine, it's common to find lamb shoulder braised with wine and mirepoix (carrots, onions, celery), a technique that developed in peasant kitchens to make less expensive cuts tender and flavorful. There are several varieties of lamb shoulder preparations: some keep the bone in for added richness, while boneless cuts are used for easier carving. The choice of lamb (grass‑fed vs. grain‑fed) can also influence the flavor profile and fatty acid composition: grass‑fed lamb typically contains higher levels of omega‑3 fatty acids and antioxidant compounds compared to grain‑fed lamb. This variation reflects differences in both agricultural practices and regional culinary traditions. Across cultures, braising remains the preferred method for this cut because it maximizes tenderness, enhances natural flavors, and allows for the incorporation of complementary ingredients like garlic, herbs, and acidic braising liquids.

The braised lamb shoulder cut is nutrient‑dense, particularly when compared to many other protein sources. Per 100 g cooked portion, this cut provides ~346 kcal of energy, driven by both protein and fat content. With 30.39 g of complete protein, it supplies all essential amino acids, important for muscle maintenance, immune function, and overall tissue repair. Lamb proteins are considered high biological value proteins because they contain all nine essential amino acids in proportions adequate for human needs. Fat content (24.0 g) is significant and provides much of the caloric density. Of this, ~9.87 g is saturated fat, which contributes to flavor and mouthfeel, but also means moderation can be beneficial for individuals monitoring heart health. Lamb also has high levels of monounsaturated fats (e.g., oleic acid) which are associated with better lipid profiles when consumed in balance with saturated fats. Unlike carbohydrates, which are absent in this cut, the fat and protein components influence satiety—keeping meals satisfying and potentially reducing overall caloric intake when paired with high‑fiber foods. Lamb is especially rich in minerals like iron (2.39 mg) and zinc (6.08 mg) per 100 g, both of which are crucial for blood health, immune function, and enzyme activity. Iron in lamb is heme iron, which is absorbed more efficiently than non‑heme iron from plant sources. Potassium (306 mg) and phosphorus (206 mg) support electrolyte balance and bone health, respectively. Selenium (37.2 µg) is another noteworthy micronutrient, acting as a cofactor for antioxidant enzymes. Vitamins present include B‑complex members like niacin (6.66 mg), riboflavin (0.25 mg), and vitamin B12 (2.58 µg), which play roles in energy metabolism, neurologic function, and red blood cell production. The absence of vitamin C and vitamin A reflects meat’s distinct micronutrient profile when compared with plant foods. For example, unlike vegetables or fruits, lamb does not provide vitamin C; therefore, pairing it with vitamin C–rich side dishes can enhance iron absorption and round out the nutrient profile of a meal.

Source: USDA FoodData Central (FDC ID: 172501)