Ground Lamb (Raw) – Nutritional Information
Ground lamb, a flavorful and versatile meat, is rich in protein, healthy fats, and essential vitamins and minerals. Whether used in hearty stews, savory kebabs, or flavorful meatballs, it adds depth to a wide range of dishes. Below is the detailed nutritional profile for raw ground lamb, allowing you to better understand its nutritional benefits and suitability for various dietary preferences.
Nutritional Information (Per 100g of Raw Ground Lamb)
| Nutrient | Amount |
|---|---|
| Energy | 282 kcal |
| Protein | 16.56 g |
| Total Fat | 23.41 g |
| Saturated Fat | 10.19 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 16.0 mg |
| Iron | 1.55 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 157.0 mg |
| Potassium | 222.0 mg |
| Sodium | 59.0 mg |
| Zinc | 3.41 mg |
| Copper | 0.101 mcg |
| Manganese | 0.019 mg |
| Selenium | 18.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.11 mg |
| Riboflavin (B2) | 0.21 mg |
| Niacin (B3) | 5.96 mg |
| Vitamin B6 | 0.13 mg |
| Folate (B9) | 18.0 mcg |
| Vitamin B12 | 2.31 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information
Ground lamb is naturally free from common allergens such as gluten, dairy, and nuts. However, individuals with sensitivities to meat or lamb specifically should take care when consuming it. Always verify the source of lamb if you are concerned about cross-contamination or specific production practices.
Dietary Preferences
Ground lamb is a popular choice for those following certain diets and lifestyle choices, including:
- High-Protein Diets: Due to its protein content, ground lamb is an excellent option for those aiming to increase their protein intake.
- Keto Diet: With minimal carbohydrates and a high fat content, it fits well into ketogenic and low-carb meal plans.
- Paleo Diet: As a natural meat source, ground lamb is suitable for those adhering to paleo principles.
- Whole30: This meat aligns with the Whole30 program as it contains no added sugars, grains, or processed ingredients.
Health Benefits of Ground Lamb
- Rich Source of Protein: Ground lamb provides a substantial amount of high-quality protein (16.56 grams per 100g), which is essential for muscle repair, growth, and overall body maintenance.
- High in Healthy Fats: It contains a significant amount of fat, including healthy monounsaturated and saturated fats, which contribute to energy production and are necessary for the absorption of fat-soluble vitamins.
- Iron-Rich: Lamb is a good source of heme iron (1.55 mg per 100g), which is readily absorbed by the body, helping to prevent iron deficiency anemia.
- Good Source of B Vitamins: Ground lamb provides several essential B vitamins, including Niacin (5.96 mg), Vitamin B12 (2.31 mcg), and Vitamin B6 (0.13 mg), which play crucial roles in energy production, brain function, and red blood cell formation.
Tips for Cooking Ground Lamb
- Seasoning: Ground lamb pairs beautifully with robust spices like cumin, coriander, garlic, rosemary, and mint. Experiment with these herbs and spices to create a variety of flavorful dishes.
- Cooking Methods: Ground lamb can be pan-fried, grilled, or baked, depending on your recipe. For added juiciness, it can be mixed with ground beef or vegetables.
- Storage: If not using immediately, store raw ground lamb in the refrigerator for up to 2 days. It can also be frozen for up to 3 months if wrapped tightly.
Conclusion
Raw ground lamb is a nutrient-dense meat choice, providing a range of essential vitamins and minerals, including protein, iron, and zinc. Its rich flavor and versatility make it an excellent ingredient for a wide variety of dishes, from Mediterranean kebabs to savory stews. Whether you’re looking to increase your protein intake, add healthy fats to your diet, or enjoy the benefits of a delicious, naturally gluten-free option, ground lamb can be a fantastic addition to your cooking repertoire.
