How Much Fat is in a Lamb Shoulder? A Nutritional Breakdown

November 14, 2025 •

3 min read

According to the American Lamb Board, lamb shoulder has a higher fat content than the leg and is prized for its rich, flavorful meat. Understanding how much fat is in a lamb shoulder is key for nutritional awareness, as the final content depends heavily on the cooking method and trimming.

Quick Summary

An analysis of lamb shoulder fat, covering raw vs. cooked, the impact of trimming, and comparisons with other cuts. Includes nutritional data and healthy cooking techniques.

Key Points

Fat Percentage: Lamb shoulder typically has a fat content ranging from 14% to 21%, making it a fattier cut than the leg.
Trimming Is Key: The final fat content depends heavily on how much visible fat is trimmed from the cut before cooking.
Cooked vs. Raw: Cooking significantly reduces the fat content per serving as fat renders out during heating.
Flavor and Texture: The higher fat content of lamb shoulder contributes to its rich flavor and succulent texture, especially when slow-cooked.
Nutrient-Rich: Despite being fatty, lamb shoulder is an excellent source of protein, B vitamins, iron, and zinc.
Fat Composition: Lamb fat contains a mix of saturated and monounsaturated fats, along with some beneficial polyunsaturated fats, including CLA.

The Factors Influencing Lamb Shoulder Fat Content

Several variables determine the final fat content of a lamb shoulder. These include the animal's diet, age, and genetics, as well as how the cut is prepared. The most significant factor within a cook's control is trimming the fat. Lamb shoulder is marbled with intramuscular fat, which contributes to its rich flavor, but it is also surrounded by a significant layer of external fat that can be easily removed.

Diet: Grass-fed lamb may have a slightly different fatty acid profile compared to grain-fed lamb, with grass-fed varieties offering higher levels of beneficial omega-3 fatty acids.
Trimming: Butchers typically leave some external fat on the shoulder to protect the meat and enhance flavor during cooking. For a leaner result, this can be trimmed off before preparation.
Bone-in vs. Boneless: Bone-in cuts often have richer flavor due to the bone marrow and connective tissues, which also adds a layer of fat and moisture during cooking.

Fat Content: Raw vs. Cooked

When lamb shoulder is cooked, a significant portion of its fat renders out. This means the nutritional data for raw lamb will differ from that of cooked lamb. For example, USDA data shows that a 1lb raw blade cut with separable lean and fat contains 86g of fat. A cooked, braised version of the same cut, trimmed to 1/4" fat, contains 12g of fat per 3oz serving. The percentage of calories from fat is a useful metric, and one source notes that for a cooked shoulder chop (lean and fat), about 65% of calories come from fat, totaling nearly 20g of fat per 100g portion.

General Fat Breakdown (per 100g serving, cooked)

Total Fat: Roughly 16.5–20g, depending on the cut and trimming.
Saturated Fat: This typically makes up about half of the total fat content. For example, a 100g serving of roasted lamb provides about 6.9g of saturated fat.
Monounsaturated Fat: This is present in nearly equal amounts to saturated fat, with about 7g per 100g of roasted lamb.
Polyunsaturated Fat: This is the smallest portion, around 1–2g per 100g. This includes the beneficial conjugated linoleic acid (CLA), which lamb has in higher amounts than beef or pork.

Comparison: Lamb Shoulder vs. Other Cuts

The lamb shoulder is known for being one of the fattier cuts, which is why it excels in slow-cooked dishes. Its fat content keeps the meat moist and flavorful during long cooking times. This table illustrates how its fat content compares to other popular cuts.


Cut of Lamb	Typical Fat Content (Approximate)	Best for Cooking Method	Flavor Profile
Shoulder	Higher fat (14-21%)	Slow roasting, braising, stewing	Rich, deep, and savory
Leg	Leaner (Approx. 10%)	Roasting, grilling, slicing	Milder than shoulder, but still meaty
Loin Chops	Leaner cut	Grilling, pan-frying	Tender, delicate flavor

Healthier Cooking Methods to Reduce Fat

For those looking to reduce fat intake from lamb shoulder, the cooking method is crucial. Slow cooking is a natural way to render out and separate the fat.

Tips for Reducing Fat:

Trim Excess Fat: Always trim any large, visible pockets of fat from the outside of the roast before cooking.
Use a Roasting Rack: When roasting, place the lamb on a rack within the roasting pan. This elevates the meat, allowing the rendered fat to drip away and collect at the bottom.
Cool and Skim: For stews or braises, after cooking, let the dish cool. The fat will rise to the surface and solidify, making it easy to skim off before reheating and serving.
Grilling: Grilling lamb shoulder chops allows excess fat to drip off into the grill, though it is still a fattier cut than loin chops.

Conclusion

In summary, lamb shoulder is a robustly flavored cut of meat with a higher fat content, typically ranging from 14% to 21% depending on the cut and trimming. This inherent richness is what makes it so tender and forgiving during slow-cooking methods like braising and roasting. For those seeking a leaner meal, the fat can be managed through careful trimming and by choosing healthy cooking techniques that allow the fat to render away. While containing saturated fat, lamb fat also provides beneficial monounsaturated fat and conjugated linoleic acid (CLA). With the right preparation, lamb shoulder can be a delicious and nutritious part of a balanced diet. You can read more about the nutritional properties of lamb at Healthline: Lamb 101: Nutrition Facts and Health Effects.

Frequently Asked Questions

Yes, lamb shoulder is considered one of the fattier cuts of lamb due to its muscle structure and marbling. This makes it particularly suitable for slow cooking, as the fat keeps the meat moist and tender.

To reduce the fat, you can trim off large, visible pieces before cooking. For roasting, using a rack allows the rendered fat to drip away. For stews, you can refrigerate the finished dish and skim off the solidified fat from the surface.

While the fat content of the meat itself is similar, bone-in lamb shoulder includes the fat and marrow from the bone, which adds richness during cooking. However, the external fat is more easily trimmed from a boneless cut.

The fat in lamb shoulder is primarily composed of saturated and monounsaturated fats in roughly equal amounts, with a smaller portion of polyunsaturated fat. It is also notable for its high levels of conjugated linoleic acid (CLA).

Lamb fat, or tallow, typically contains slightly higher levels of saturated fat than beef fat. However, lamb also tends to have a higher amount of beneficial conjugated linoleic acid (CLA).

Yes, grass-fed lamb generally has a healthier fat profile, including higher levels of anti-inflammatory omega-3 fatty acids compared to grain-fed lamb.

The higher fat content of lamb shoulder keeps the meat exceptionally moist and flavorful during long, slow cooking. As the fat renders, it bastes the meat, resulting in a melt-in-your-mouth texture.