Protein is essential for a healthy diet and overall proper body function. Among the various protein sources, lamb stands out as a premium, tasty choice.
At Amelia Park, we have dedicated 70 years to bringing top-tier lamb to tables in WA. Our products offer a high-quality protein source and nutrients that can be an essential part of a balanced diet. Keep reading to learn how you can easily incorporate our lamb into your diet.
How Much Protein in Lamb: Why Lamb Reigns Supreme
Protein is the building block of life, crucial to strengthening muscles, repair, and overall health. It’s no secret that high-quality meat is high in protein.
How much protein is in the lamb you buy from supermarkets and restaurants?
A 100g serving of lamb provides about 20g of high-quality protein. That’s nearly 40% of the average adult’s daily protein needs.
Did you know: Adult women need about 0.75g, and men need about 0.84g of protein per kilogram of body weight daily?
Lamb’s Nutritional Profile: More Than Just Protein
While protein takes centre stage, lamb steals the show with an array of vital nutrients:
Vitamins in Lamb
- B12: Essential for nerve health, energy production, and DNA synthesis
- Niacin (B3): Supports energy metabolism and maintains healthy skin and nerves
- Riboflavin (B2): Helps convert food into energy and maintains healthy skin and eyes
- Thiamin (B1): Supports carbohydrate metabolism and nerve function
Vitamin | Amount/100g | % Daily Intake (Men) | % Daily Intake (Women) |
B12 | 0.9 mg | 37.5% | 37.5% |
Niacin (B3) | 5.6 mg | 35% | 40% |
Riboflavin (B2) | 0.255 mg | 19.6% | 23.2% |
Thiamin (B1) | 0.1 mg | 8.3% | 9.1% |
Minerals in Lamb
- Iron (Fe): Supports red blood cell production and oxygen transport
- Zinc (Zn): Boosts immune function and aids in wound healing
- Phosphorus (P): Supports healthy bones and teeth, and helps produce energy
- Potassium (K): Helps maintain proper muscle function and regulates fluid balance
Mineral | Amount/100g | % Daily Intake (Men) | % Daily Intake (Women) |
Iron (Fe) | 2 mg | 25% | 11.1% |
Zinc (Zn) | 2.55 mg | 23.2% | 31.9% |
Phosphorus (P) | 240 mg | 34.3% | 34.3% |
Potassium (K) | 365 mg | 7.8% | 7.8% |
Note: These percentages are approximate and based on average recommended daily intakes for men and women.
Healthy Fats and Amino Acids in Lamb
- C16:0 (Palmitic Acid): Provides energy and supports cellular functions
- C18:1 (Oleic Acid): Promotes heart health and helps reduce inflammation
- Omega-3 Fatty Acids: Essential for reducing inflammation, supporting heart and brain health, and promoting overall well-being
- Tryptophan: Essential for producing serotonin and supporting mood regulation
Nutrient | Amount/100g | % Daily Intake (Men) | % Daily Intake (Women) |
C16:0 (Palmitic Acid) | 0.89 g | 4.5% | 4.5% |
C18:1 (Oleic Acid) | 1.53 g | 6.8% | 6.8% |
Omega-3 Fatty Acids | 25.33 mg | 1.6% | 2.3% |
Tryptophan | 178 mg | 71.2% | 42.2% |
Why Lamb Is One of the Best Protein Choices
- Lamb: Provides 25g of protein per 100g serving.
- Beef: Delivers 26g of protein per 100g.
- Chicken: Offers 31g of protein per 100g serving.
- Pork: Provides 25g of protein per 100g.
- Tofu: Contains 8g of protein per 100g.
The Benefits of Lamb Protein
Here’s how lamb helps with building a stronger you.
Muscle Matters
Lamb protein offers essential amino acids for muscle growth and repair, making it perfect for gym-goers. Its high protein content also helps you stay fuller longer, aiding in weight management.
Bone and Immune Health
Lamb’s protein, calcium, and phosphorus support strong bones and prevent osteoporosis. Zinc boosts immune function, helping your body stay resilient.
Energy to Spare
Iron and B12 in lamb enhance red blood cell production and energy metabolism. This boosts oxygen delivery to muscles and organs, keeping you energised throughout the day.
Incorporating Lamb into Your Balanced Diet
Portion Perfection
Aim for a palm-sized portion (100-150g) of lamb 2-3 times a week. This balances nutritional benefits with moderate calorie and fat intake.
Quality Counts
Choose grain-fed lamb like Amelia Park’s for superior nutrition and flavour. It offers a better fatty acid profile and higher nutrient levels.
Cooking for Keeps
Grill, roast, slow-cook or air-fry your lamb to retain its nutritional goodness and enhance its delicious taste. These methods help reduce fat content while preserving the meat’s juiciness and flavour.
Pair with Produce
Balance your lamb dishes with plenty of beautiful green local vegetables and whole grains. This creates a well-rounded meal with a mix of proteins, complex carbohydrates, and fibre.
Elegant Lamb Recipes to Boost Your Protein Intake
Lamb and Veggie Frittata
Dice leftover roast lamb and combine it with eggs, spinach, and feta for a protein-packed breakfast. The feta adds a rich flavour and creamy texture.
Greek-Style Lamb Salad
Grill lean lamb strips and toss with mixed greens, cherry tomatoes, cucumber, and a light lemon dressing. This salad combines freshness with hearty protein.
Herb-Crusted Lamb Rack
Coat a lamb rack with herbs and breadcrumbs, then roast alongside colourful sweet potato wedges. The herbs infuse the lamb with aromatic flavours.
Mini Lamb Koftas
Mix minced lamb with aromatic spices, form into small patties, and grill for a protein-rich snack. Serve with a refreshing mint yoghurt dip for extra zest.
See more: Get inspired for next-level weeknight meals with multiple award-winning chef Neal Jackson’s lamb recipes.
Addressing Common Lamb Concerns
Fat Content
Lamb contains fat, but much of it is heart-healthy monounsaturated fat. To reduce fat, opt for lean cuts like loin or leg. Trim visible fat before cooking to further reduce intake.
Cooking Tips
Air-fry, grill or roast lamb to let excess fat drain away. Marinate with herbs and spices to add flavour without extra calories.
Allergy Alert
Lamb allergies are rare. Consult your doctor if you have concerns or are allergic to other meats, as cross-reactivity can occur.
Dine with WA’s Best
Choose the most premium lamb from Amelia Park for sustainably farmed, ethically raised meat. We select from Western Australia’s best farms to meet rigorous product quality standards.
Lamb as Your Protein Powerhouse
Now that you know how much protein in lamb you can expect, you can benefit from this nutritional powerhouse, rich in high-quality protein and essential nutrients. By enhancing your diet with lamb, you’re supporting your health with every delicious bite.
Our products are available at elite restaurants and leading supermarkets across Western Australia. Discover where to buy them.
Elevate your meals and your dining experience with premium lamb from Amelia Park. Experience the difference 70 years of commitment to quality can make for your taste buds.
Nutritional data sourced from the article provided by Medindia’s mineral chart calculator.
