Lamb Tongue (Raw) – Nutritional Information and Benefits
Lamb tongue is a highly nutritious meat product, offering a rich source of protein, essential vitamins, and minerals. Known for its unique texture and flavor, lamb tongue can be prepared in various ways to enhance your meals. It’s a delicacy in many culinary traditions, praised for its tender and savory qualities when cooked properly.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 222 kcal |
| Protein | 15.7 g |
| Total Fat | 17.17 g |
| Saturated Fat | 6.63 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 9 mg |
| Iron | 2.65 mg |
| Magnesium | 21 mg |
| Phosphorus | 184 mg |
| Potassium | 257 mg |
| Sodium | 78 mg |
| Zinc | 2.32 mg |
| Copper | 0.212 mcg |
| Manganese | 0.049 mg |
| Selenium | 15 mcg |
| Vitamin C | 6.0 mg |
| Thiamin (B1) | 0.15 mg |
| Riboflavin (B2) | 0.38 mg |
| Niacin (B3) | 4.65 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 7.2 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutrients & Health Benefits:
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High in Protein: Lamb tongue is an excellent source of protein, offering 15.7g per 100g. Protein is essential for muscle repair, immune function, and overall cell health.
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Rich in Iron: With 2.65mg of iron per 100g, lamb tongue supports the body’s need for this vital mineral, which is crucial for red blood cell production and oxygen transport.
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Good Source of Vitamin B12: Lamb tongue is packed with 7.2mcg of vitamin B12, a nutrient that helps with brain function, red blood cell formation, and nerve health. This is especially beneficial for those who may not consume enough B12 from plant-based sources.
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High in Minerals: It provides a generous amount of essential minerals like zinc (2.32mg), phosphorus (184mg), and potassium (257mg), which support bone health, hydration, and metabolic processes.
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Selenium: Containing 15mcg of selenium, lamb tongue offers antioxidant benefits, protecting the body’s cells from oxidative damage.
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Vitamin C: Though not as abundant as in fruits and vegetables, the 6mg of vitamin C in lamb tongue helps boost the immune system and aids in iron absorption.
Allergen Information:
Lamb tongue, being a meat product, does not contain common allergens like gluten, dairy, or nuts. However, if prepared with certain seasonings, sauces, or marinades, it may contain allergens such as soy or wheat. Always check ingredient labels when purchasing pre-seasoned or marinated lamb products.
Dietary Preferences:
- Gluten-Free: Lamb tongue is naturally free from gluten, making it suitable for those following a gluten-free diet.
- Paleo & Keto-Friendly: Due to its high protein and fat content, lamb tongue fits well into both paleo and keto diets, which emphasize whole, unprocessed foods and low-carbohydrate meals.
- Low-Carb: With 0g of carbohydrates, lamb tongue is ideal for those following low-carb or ketogenic eating plans.
- Whole30: If prepared with compliant seasonings, lamb tongue can be part of a Whole30 diet, focusing on whole, minimally processed foods.
Cooking Tips:
Lamb tongue may seem intimidating to prepare, but it’s quite versatile. Here are a few tips:
- Slow Cook: Lamb tongue benefits from slow cooking methods such as braising or simmering to tenderize the meat and enhance its flavor.
- Grill or Roast: After simmering to soften the meat, you can grill or roast lamb tongue for a crispy, flavorful finish.
- Season Well: Lamb tongue has a rich, savory flavor that pairs well with strong spices such as garlic, cumin, and thyme, or even with a smoky barbecue rub.
Conclusion:
Lamb tongue is a flavorful and nutrient-dense meat choice that is often overlooked in everyday cooking. It provides a substantial amount of protein, essential vitamins, and minerals, making it a valuable addition to a balanced diet. With its low carbohydrate content and high-fat ratio, lamb tongue is especially suitable for those on keto, paleo, or Whole30 diets. Whether grilled, braised, or roasted, lamb tongue offers a delicious and satisfying culinary experience for those looking to expand their cooking repertoire with unique, nutrient-packed ingredients.
