Lamb

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 71.

Less a 3.0 anti-nutrient penalty (very high saturated fat).

What it feeds primary sources only

Systems

Pathways

Overview

Lamb, domesticated over 10,000 years ago across the Middle East and Central Asia, has remained a staple protein source in Mediterranean and Middle Eastern diets associated with longevity. Per 100g, lamb provides 18.33g of complete protein with all essential amino acids, supporting muscle preservation critical for aging adults. Its iron content (particularly heme iron with 20-30% bioavailability) and zinc support immune function and cellular repair. Lamb contains carnosine and anserine—dipeptides with antioxidant properties that may reduce oxidative stress in muscle tissue. The fat profile includes a meaningful proportion of monounsaturated fats (5.88g) alongside saturated fat, with emerging evidence that grass-fed lamb contains higher concentrations of conjugated linoleic acid (CLA), linked to metabolic benefits. Selenium (7.1 mcg per 100g) supports thyroid function and antioxidant defense. Niacin content (5.0 mg) supports cellular energy metabolism and DNA repair. Lamb's nutrient density makes it particularly valuable for older adults at risk of sarcopenia and micronutrient deficiencies.

Health benefits 5

Pairs with

• Pair lamb with rosemary and thyme because these herbs contain rosmarinic acid and thymol, which inhibit lipid oxidation and enhance the bioavailability of lamb's fat-soluble nutrients like vitamin D if present from sunlight-exposed lamb.
• Combine lamb with leafy greens (spinach, arugula) because their vitamin C content enhances heme iron absorption by reducing ferric iron to ferrous form, potentially increasing iron bioavailability by 300%.
• Serve lamb with legumes (lentils, chickpeas) because legumes provide fiber and polyphenols that support gut microbiota diversity, improving overall nutrient absorption and metabolic endotoxemia markers.
• Pair lamb with pomegranate or red wine because their polyphenols (punicalagins, resveratrol) have synergistic antioxidant effects with lamb's carnosine, reducing post-meal oxidative stress.

In the kitchen

• Choose grass-fed lamb when possible, as it contains 2-3x higher levels of conjugated linoleic acid (CLA) and omega-3 fatty acids compared to grain-fed lamb.
• Slow-cook lamb at lower temperatures (sous-vide or braising below 160°C) to preserve heat-sensitive B vitamins and minimize formation of advanced glycation end products (AGEs) that increase with high-heat cooking.
• Store raw lamb at 0-4°C for maximum 3-4 days, or freeze at -18°C for up to 8 months; freezing does not significantly degrade protein or micronutrient content.
• Consume lamb 3-4 times weekly as part of a diverse protein rotation to ensure varied micronutrient intake and prevent excessive heme iron accumulation, which may increase oxidative stress in excess.
• Marinate lamb for 30+ minutes before cooking in acidic herbs (lemon, vinegar) to reduce heterocyclic amine (HCA) formation, carcinogenic compounds produced during high-temperature cooking.

When to eat it midday

Lamb's high protein and micronutrient density is optimally utilized for muscle protein synthesis when consumed with carbohydrates during midday meals, supporting afternoon energy and recovery from morning activity.

Breaks a fast

Best avoided

• immediately before sleep (within 2 3 hours), as its fat content may impair sleep quality in sensitive individuals due to delayed gastric emptying

Lamb can be included in post-workout meals (within 2 hours) to support muscle recovery, though pairing with carbohydrates enhances leucine-mediated protein synthesis.