Lamb: Good for You!

Lamb (and mutton), a red meat, has always gotten a bad rap for many reasons. One reason is that it is often believed that white meat is healthier. Today, red meat is much leaner than it was thirty years ago because of new breeding technologies, improved production strategies, and better meat processing techniques. Unsaturated fat, which is good for you, makes up for half the fat in lamb. Palmitoleic acid, a 16-carbon monounsaturated fatty acid found in lamb, possesses strong antimicrobial properties.

Lamb also has a high nutritional value and is an especially good source of easily absorbed zinc and iron. The recommended daily allowance provided by a three ounce serving of cooked lamb is 30% for zinc (essential for growth, tissue repair, and a healthy immune system) and 17% for iron (needed for the formation of red blood cells). Lamb is rich in B vitamins, especially B12. One serving can provide 74-100% of the daily requirement for Vitamin B12, which is essential for the body's metabolic reactions. Lamb is also nature's best source for an amino acid called carnitine, which is needed to generate energy from fatty acids. Trace elements such as copper, manganese, and selenium are also found in this meat, and it contains a rich supply of high quality protein.

Lamb is a food you can feel good about eating because today's lamb is low in fat and an excellent source of vitamins and minerals. Check out the facts:

Caloric Value of Lamb*

3 ou. (85g) cooked lean lamb

Calories
(g)

Protein
(g)

Fat
(g)

Saturated
(g)

Poly-unsaturated
(g)

Mono-unsaturated
(g)

Cholesterol
(mg)

Foreshank, braised

159

26

5

2

.34

2

89

Leg, top round, roasted

153

24

6

2

.37

2

74

Leg, butterflied, broiled

162

24

7

2

.43

3

76

Loin chop, broiled

183

25

8

3

.54

4

80

Loin roast, roasted

171

23

8

3

.73

3

74

Rib rack roast, roasted

197

22

11

4

.74

5

74

Shoulder, arm chop, broiled

170

24

8

3

.68

3

78

Ground, broiled

240

21

17

7

1

7

82

 

Vitamin and Mineral Value of Lamb*

3 ou. (85g) cooked lean lamb

Sodium (mg)

Calcium (mg)

Iron (mg)

Potassium (mg)

Zinc (mg)

Riboflavin (mg)

Vitamin B6 (mg)

Vitamin B12 (mg)

Foreshank, braised

63

17

2

227

7

.16

.09

2

Leg, top round, roasted

56

7

2

291

4

.24

.14

2

Leg, butterflied, broiled

58

7

2

287

4

.25

.14

2

Loin chop, broiled

71

16

2

320

4

.24

.14

2

Loin roast, roasted

56

14

2

227

3

.23

.14

2

Rib rack roast, roasted

69

18

2

268

4

.20

.13

2

Shoulder, arm chop, broiled

70

15

2

289

5

.25

.12

3

Ground, broiled

69

19

2

288

4

.22

.12

2

 

% of U.S. Recommended Daily Allowances (RDA)*
(3 ou. cooked lean lamb)

Protein

Vitamin B12

Zinc

Iron

Riboflavin

Calories

43%

74%

30%

17%

15%

7%

 

Lamb Compared to Other Meats*

Meat (3 ou. trimmed, cooked)

Calories
(g)

Fat
(g)

Saturated Fat (g)

Cholesterol (mg)

Lamb leg

162

6.58

2.4

75.7

Pork

179

8.02

2.8

80.2

Beef round

164

6.59

2.4

69.0

Chicken

162

6.32

1.74

75.3

Turkey

145

4.23

1.4

64.4

(*provided by American Lamb Council at Lambchef.com)

 

Sources:

Horizon Meats

Lambchef.com

Price-Pottenger Nutrition Foundation

Springo Graphics

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This website was compiled by:
Molly Sutherly
Jennifer Crawford
Michelle Morgucz