Lamb (Grass-Fed, Lean) Overview
Grass-fed lamb is an exceptional source of complete protein, vitamin B12, zinc, and unique omega-3 fatty acids including CLA. It provides highly bioavailable iron and selenium supporting energy, immunity, and muscle health. Grass-fed lamb offers superior nutritional profile compared to grain-fed with higher omega-3 and CLA content.
Why Lamb (Grass-Fed, Lean) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Lamb (Grass-Fed, Lean) Nutrition Facts
Per 85g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 | — |
| Protein | 25.2g | 50% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 8g | 10% |
| iron | 1.9mg | % |
| zinc | 4.5mg | % |
| vitaminB12 | 2.3mcg | % |
| vitaminB3 | 6.2mg | % |
| selenium | 27.2mcg | % |
| phosphorus | 196mg | % |
Key Nutrients in Lamb (Grass-Fed, Lean) for Muscle Building
Protein
25.2gSupports muscle building by providing essential protein
Zinc
4.5mgSupports muscle building by providing essential zinc
Best Ways to Eat Lamb (Grass-Fed, Lean) for Muscle Building
- Grill lamb chops with herbs
- Roast leg of lamb for special occasions
- Make lamb kebabs with vegetables
- Use ground lamb for burgers or meatballs
- Braise lamb shanks until tender
- Add to Mediterranean dishes and stews
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Lamb (Grass-Fed, Lean) Health Benefits
- Complete protein with all essential amino acids (25g per 3oz)
- Exceptional vitamin B12 (97% DV) for energy and nerves
- Very high zinc (45% DV) for immunity
- Rich in iron (15% DV) in highly absorbable heme form
- Provides selenium (26% DV) for thyroid
- Contains CLA (conjugated linoleic acid) from grass-feeding
- Grass-fed provides omega-3 fatty acids
- Supports muscle building and recovery
Important Considerations
- Red meat - limit to moderate consumption
- Higher in saturated fat than poultry or fish
- Meat allergy rare but possible
- High in purines - may trigger gout
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