Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, raw

Lamb shoulder blade is a primal cut from the upper foreleg of a lamb, a young sheep typically under one year of age. Derived from the Ovis aries species, lamb has been a dietary staple across many cultures for millennia, valued for its rich flavor, tender texture, and high nutrient density compared with other red meats. Historically, lamb consumption dates back to early pastoral societies where sheep were raised for meat, fiber, and milk. As domestication spread from the Fertile Crescent into Europe, Northern Africa, and South Asia, the culinary traditions incorporating lamb diversified. The shoulder blade cut, part of the forequarter, is known for ample connective tissue and marbling of fat. The presence of fat interspersed among muscle fibers not only contributes to the rich flavor but also influences cooking times and methods. There are several sub-cuts and trimming levels: from separable lean and fat (with visible marbling) to separable lean-only cuts with minimal external fat. The USDA and other international food composition databases classify lamb cuts by specific anatomical origin and fat trim, allowing for precise nutritional measurements. This particular cut is trimmed to approximately 1/4" of external fat, which places it between very lean options and those with heavy fat coverage. Variations of lamb cuts include the arm shoulder (closer to the leg), blade chops (cross-section cuts from the shoulder), and whole shoulder roasts used in slow-cooked preparations like braises or stews. Different cultures have signature recipes: Moroccan tagines often feature shoulder lamb braised with apricots and spices, Greek cuisine highlights shoulder roast with garlic and oregano, and Middle Eastern kebabs may use diced shoulder meat due to its flavorful fat content. The shoulder blade cut is particularly prized for dishes that benefit from long, slow cooking to break down collagen into gelatin, yielding moist, tender meat. Unlike loin or leg cuts, which are typically grilled or roasted quickly, the shoulder blade performs exceptionally well when cooked at low temperatures over extended periods, such as in slow-roasting, braising, or sous-vide techniques. In summary, lamb shoulder blade is a classic, nutrient-rich cut with a deep cultural and culinary history. Whether served as a Sunday roast or slow-cooked stew, it offers rich flavor and significant nutritional benefits when prepared and consumed appropriately within a balanced diet.

The nutrition profile of lamb shoulder blade reveals a food that is both energy-dense and nutrient-rich, making it a significant contributor to protein, fat, and key micronutrients. Per 100g raw, this cut delivers 259 kcal, predominantly from fat and protein. With ~16.6g protein and ~20.9g fat, its protein-to-fat ratio supports muscle maintenance and energy needs. The absence of carbohydrates (0g) aligns it with low-carb and ketogenic dietary frameworks. The protein content is complete, meaning lamb provides all essential amino acids vital for muscle protein synthesis, immune function, and hormone production. Amino acids such as leucine, isoleucine, and valine — branched-chain amino acids — are particularly abundant and support muscle recovery and metabolic regulation. Lamb also contains a full complement of micronutrients. It is a substantial source of heme iron (1.48mg), which is more readily absorbed by the body than the non-heme iron in plant foods, aiding in red blood cell formation and prevention of iron-deficiency anemia. Vitamin B12 (2.59µg) supports nerve health and DNA synthesis, while minerals like zinc (4.28mg) contribute to immune function and wound healing. Potassium (229mg) helps regulate fluid balance and blood pressure, and phosphorus (160mg) is involved in bone health and energy metabolism. The fat fraction contains a mix of saturated and unsaturated fatty acids. Saturated fats (8.93g) are significant and relevant for dietary considerations, while monounsaturated fats (8.54g) are beneficial for cardiovascular health compared with saturated fats. Polyunsaturated fats (1.68g), including small amounts of omega-3 and omega-6, play roles in inflammation pathways. Lamb’s high fat content means that trimming visible fat before cooking can reduce overall caloric and saturated fat intake. Comparatively, lamb shoulder has higher fat content than leaner cuts like loin or leg, but also richer flavor due to fat marbling. When cooking methods like slow roasting or braising are applied, some fat renders out, subtly altering final nutrient availability. The presence of bioactive compounds such as carnosine and creatine — although present in small quantities — further contributes to lamb’s metabolic and muscle-supporting properties. Carnosine, an antioxidant dipeptide, may help buffer muscle acidity during high-intensity exercise, enhancing performance. In summary, lamb shoulder blade is nutrient-dense, offering a balanced profile of high-quality protein, essential fats, and micronutrients. It contributes to key aspects of human nutrition, especially in diets where adequate protein and micronutrient intake are priorities.

Lamb consumption — when integrated into balanced diets — offers several evidence-based health benefits rooted in its nutrient composition. First, the high-quality complete protein in lamb supports muscle maintenance, repair, and growth. Protein quality in red meat is considered high due to its full complement of essential amino acids and high digestibility, making it particularly valuable for athletes and older adults at risk for sarcopenia. Second, lamb is a rich source of bioavailable heme iron, which is absorbed more efficiently than plant-based iron. Adequate iron intake is crucial for preventing iron-deficiency anemia — a condition associated with fatigue and impaired cognitive function — particularly in women of reproductive age and children. Third, the Vitamin B12 content supports neurological function and red blood cell production. B12 deficiency can lead to megaloblastic anemia and neurological issues; meat-based sources are among the few reliable dietary supplies of this vitamin. Fourth, lamb provides essential minerals such as zinc, important for immune function, wound healing, and DNA synthesis. Zinc deficiency has been linked with increased infection risk and impaired immune responses. Fifth, the presence of beneficial monounsaturated fats such as oleic acid plays a role in cardiovascular health when the overall dietary pattern displaces excessive saturated fat ingestion. While research primarily focuses on overall dietary patterns rather than individual foods, studies indicate that unprocessed red meat — like lamb — consumed in moderation within balanced diets does not carry the same risks as processed meats. For instance, a 2025 review highlighted that red meat provides nutrient density and micronutrients essential for vulnerable groups such as women of reproductive age and elderly adults at risk of nutrient inadequacies. These nutrients, including iron, zinc, and B12, are less available in many plant-based foods, and lamb can help meet requirements. It emphasized that eliminating animal-source foods entirely, without adequate substitution, may raise the risk of certain nutrient deficiencies. Moderate consumption of lamb and other unprocessed red meats within a varied diet can thus contribute positively to nutritional status. In addition, bioactive compounds such as carnosine have been studied for potential metabolic benefits. Some trials suggest carnosine supplementation, at doses found in substantial meat portions, may improve glucose regulation and reduce markers of inflammation in specific populations. However, more research is needed to confirm these effects from dietary lamb itself rather than supplements. Taken together, while lamb must be consumed within the context of overall dietary patterns, its nutrient contributions — especially high-quality protein and micronutrients — offer meaningful benefits in support of muscle health, blood formation, immune function, and metabolic processes.

Source: USDA FoodData Central (FDC ID: 172504)