Lamb Shoulder Blade trimmed to 1/8" fat, choice grade, cooked, and braised yields 702 calories per 1 piece (excluding refuse) from 1 lb of raw meat with refuse. This protein-rich dish can be a good source of energy but also has fat content, which can be concerning for some people. Let's explore more about its nutritional value and health benefits.

Apart from its calorie content, lamb shoulder blade is a good source of protein that can support muscle growth and repair. It also contains essential vitamins and minerals such as vitamin B12, zinc, and selenium. However, consuming high amounts of animal fats can increase the risk of heart disease and other health problems.

Despite its potential drawbacks, lamb shoulder blade can be a savory addition to your meal plan when consumed in moderation. Here are some practical tips and strategies to help you enjoy it healthily.

Caloric Content

As mentioned earlier, 1 piece (excluding refuse) of cooked lamb shoulder blade yields 702 calories. It may not be an ideal choice for individuals who are on a low-calorie diet or aiming for weight loss goals. However, it can be a great option for athletes or active individuals who need to meet their daily caloric intake. It is important to note that the total calories in a meal depend on the serving size and preparation method. For example, grilling or roasting lamb shoulder blade can reduce its fat content and calorie density compared to braising. Pairing it with fiber-rich vegetables or whole grains can also balance out its energy content and increase satiety.

Amount of Fat

Lamb shoulder blade is a fatty cut of meat, with 1 piece containing around 58 grams of fat. Most of the fat is saturated, which can increase cholesterol levels and contribute to cardiovascular disease. Nevertheless, it also contains small amounts of healthy omega-3 and omega-6 fatty acids. To reduce the fat content of lamb shoulder blade, it can be trimmed before cooking and paired with low-fat ingredients such as vegetables or fruits. You can also choose lower-fat cooking methods such as grilling or broiling instead of frying or roasting. Limiting your intake of red meat and opting for leaner protein sources such as poultry, fish, or plant-based alternatives can also improve your overall fat profile and reduce the risk of chronic diseases.

Quality of Meat

Lamb shoulder blade can come in different grades, depending on its overall quality and characteristics such as marbling and tenderness. Choice grade lamb shoulder blade is one of the better quality options, but it can also be pricier than lower grades. Choosing high-quality meat can provide better flavor, texture, and nutritional value. However, it is not always necessary to go for the most expensive cuts if you can find good-quality alternatives. You can also ask your local butcher or supplier for recommendations on the best cuts of lamb shoulder blade in your area.

Preparation Method

The way you cook your lamb shoulder blade can affect its taste, texture, and nutritional value. Braising is a common technique that involves cooking the meat in liquid such as broth or wine until it becomes tender and flavorful. However, it can also increase the fat and calorie content of the dish. Alternatives to braising include grilling, broiling, or roasting lamb shoulder blade. These methods can reduce the fat content and increase the protein-to-fat ratio of the dish. Adding herbs, spices, or acidic ingredients such as lemon or vinegar can enhance the flavor without adding extra calories or sodium. You can also experiment with different cooking methods to find your preferred way of preparing lamb shoulder blade.

Serving Size

The portion size of lamb shoulder blade can vary, depending on your dietary goals and activity level. A typical serving size for adults is around 3-4 ounces, or about the size of a deck of cards. This can provide around 20-30 grams of protein and 200-300 calories. If you are aiming to reduce your overall energy intake, you can try cutting back on the portion size or sharing the dish with others. Serving lamb shoulder blade with fiber-rich sides such as vegetables, legumes, or whole grains can also make you feel fuller and more satisfied with a smaller amount.

Nutrient Density

Apart from its energy and fat content, lamb shoulder blade can provide various nutrients that are important for your health. For example, it is a good source of protein that can support muscle growth and repair. It also contains essential vitamins and minerals such as iron, vitamin B12, and selenium. To maximize the nutritional value of your lamb shoulder blade dish, you can pair it with nutrient-dense sides such as leafy greens, colorful vegetables, or whole grains. These foods can provide fiber, vitamins, and antioxidants that can complement the protein and fat content of the meat. Drinking plenty of water and staying hydrated can also enhance the digestion and absorption of nutrients in the meal.

Protein Content

Protein is an essential nutrient that supports various functions in your body, such as building tissues, enzymes, and hormones. Lamb shoulder blade can provide around 93 grams of protein per 1 lb of raw meat with refuse, which is higher than some other animal and plant protein sources. To optimize the protein intake from lamb shoulder blade, you can pair it with other protein-rich ingredients such as beans, lentils, or egg whites. This can increase the amino acid profile and digestibility of the meal. Consuming enough protein can also improve satiety and metabolism, which can benefit weight management and body composition.

Carbohydrate Content

Lamb shoulder blade is not a significant source of carbohydrates, as it contains only trace amounts of fiber and sugars. If you are aiming to increase your carbohydrate intake, you can pair it with starchy vegetables such as sweet potatoes or squash, or whole grains such as quinoa or brown rice. On the other hand, if you are following a low-carbohydrate or ketogenic diet, lamb shoulder blade can be a suitable option as it contains mostly protein and fat. However, it is important to consult with a healthcare professional before making any significant changes to your diet.

Vitamin & Mineral Content

Lamb shoulder blade can provide various vitamins and minerals that are crucial for your health. Some of the notable nutrients include vitamin B12, iron, zinc, and selenium. Vitamin B12 is necessary for the formation of red blood cells and nerve function. Iron is essential for the oxygen-carrying capacity of the blood, while zinc and selenium play roles in immunity and antioxidant defense. Other micronutrients in lamb shoulder blade include phosphorus, potassium, and magnesium.

Health Benefits

Lamb shoulder blade can offer some health benefits when consumed as part of a balanced diet. Its protein content can support muscle growth, recovery, and maintenance. It can also provide essential micronutrients such as vitamin B12 and iron that are needed for healthy blood cells and nerve function. However, consuming excessive amounts of lamb or red meat in general can increase the risk of chronic diseases such as heart disease, diabetes, or cancer. It can also contribute to environmental issues such as greenhouse gas emissions and water shortages. Therefore, it is important to consume lamb shoulder blade in moderation and in combination with other nutrient-dense foods.