Each 100 g red meat per day raises CVD risk. HR 1.11 (Shi et al., Eur J Prev Cardiol 2023). Per 100 g lamb: 282 kcal, 25 g protein, 20 g fat. Lamb leg is leaner than shoulder — the cut matters more than the species.
How should I track Lamb (raw)?
Lamb is high in zinc. The simplest way to track Lamb accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
