Braised Square-cut Shoulder Chops New Zealand Lamb
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised
Nutrition Facts
- Total Fat 14,56 g19%
- Saturated Fat 5,48 g27%
- Trans Fat 0,52 g
- Cholesterol 99 mg33%
- Sodium 59 mg3%
- Total Carbohydrate 0 g0%
- Dietary Fiber 0 g0%
- Total Sugars 0 g
- Protein 31,06 g62%
- Vitamin D 0,2 µg1%
- Calcium 40 mg3%
- Iron 1,89 mg11%
- Potassium 213 mg5%
100g of Lamb, New Zealand, square-cut shoulder chops, braised contains 255 kcal calories, 31,06g protein, and 2,42µg vitamin b12 per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein49%(124 kcal)
- Carbs0%(0 kcal)
- Fat51%(131 kcal)
Nutrient density
Meets ≥10% Daily Value for 14 of 27 nutrients
High nutrient densityUse Braised Square-cut Shoulder Chops New Zealand Lamb in your next meal plan
Melio can build a complete week of meals around Braised Square-cut Shoulder Chops New Zealand Lamb (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Lamb, Veal and Game Products
- Braised Square-cut Shoulder Chops New Zealand Lamb has a potassium-to-sodium ratio of 3.6:1, which is considered favorable for blood-pressure support.
- Braised Square-cut Shoulder Chops New Zealand Lamb has an omega-6 to omega-3 ratio of 13.1:1, which is considered poor for inflammatory balance.
- Braised Square-cut Shoulder Chops New Zealand Lamb contains more vitamin b12 per 100 g than whole cow’s milk — 2 µg vs 1 µg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 255 kcal | 13% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 31,06 g | 62% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 14,56 g | 19% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 59 mg | 3% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 213 mg | 5% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 40 mg | 3% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 22 mg | 5% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 175 mg | 14% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,89 mg | 11% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 6,2 mg | 56% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,14 mg | 16% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,01 mg | 0% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 11,8 µg | 21% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 5,48 g | 27% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 4,19 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,79 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0,52 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 99 mg | 33% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0,02 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0,01 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0,03 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 8 µg | 1% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 8 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0,2 µg | 1% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,63 mg | 4% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,03 mg | 3% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,21 mg | 16% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,9 mg | 18% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,59 mg | 12% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,11 mg | 6% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 2,42 µg | 101% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 2,71 g | — |
| Leucine | 2,4 g | — |
| Isoleucine | 1,39 g | — |
| Valine | 1,58 g | — |
| Threonine | 1,48 g | — |
| Methionine | 1,01 g | — |
| Phenylalanine | 1,22 g | — |
| Tryptophan | 0,34 g | — |
| Histidine | 0,66 g | — |
| Arginine | 2,09 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 55,36 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 108 USDA variants
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated52%(5,48 g)
- Monounsaturated40%(4,19 g)
- Polyunsaturated8%(0,79 g)
Household serving sizes
g- 3 oz
- 85 g
Frequently asked questions about Braised Square-cut Shoulder Chops New Zealand Lamb
How many calories in Braised Square-cut Shoulder Chops New Zealand Lamb?
Braised Square-cut Shoulder Chops New Zealand Lamb contains 255 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Braised Square-cut Shoulder Chops New Zealand Lamb?
Braised Square-cut Shoulder Chops New Zealand Lamb contains 99 mg cholesterol and 59 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Braised Square-cut Shoulder Chops New Zealand Lamb?
Per 100 grams, Braised Square-cut Shoulder Chops New Zealand Lamb contains 31.06 g protein, 0 g carbohydrates, and 14.56 g total fat.
Is Braised Square-cut Shoulder Chops New Zealand Lamb good for keto or low-carb?
Yes — Braised Square-cut Shoulder Chops New Zealand Lamb has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Braised Square-cut Shoulder Chops New Zealand Lamb nutrition data come from?
Nutrition data for Braised Square-cut Shoulder Chops New Zealand Lamb is sourced from USDA FoodData Central (FDC ID 174449). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174449/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Braised Square-cut Shoulder Chops New Zealand Lamb
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Braised Square-cut Shoulder Chops New Zealand Lamb.
3 meal ideas using Braised Square-cut Shoulder Chops New Zealand Lamb
Starter templates matched to Braised Square-cut Shoulder Chops New Zealand Lamb's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Braised Square-cut Shoulder Chops New Zealand Lamb
Braised Square-cut Shoulder Chops New Zealand Lamb pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around braised Square-cut Shoulder Chops New Zealand Lamb
A big leafy salad with braised Square-cut Shoulder Chops New Zealand Lamb, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with braised Square-cut Shoulder Chops New Zealand Lamb
Roast braised Square-cut Shoulder Chops New Zealand Lamb with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 174449), accessed 2019-04-01.
Published: 2019-04-01
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Use Braised Square-cut Shoulder Chops New Zealand Lamb in your next meal plan
Melio can build a complete week of meals around Braised Square-cut Shoulder Chops New Zealand Lamb (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan