Meat
raw boneless lamb tenderloin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
143
PROTEIN
23.2g
CARBS
0g
FAT
5.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories143kcal—
Protein23.2g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.5g7%
Saturated fat2.3g11%
Trans fat0.28g—
Cholesterol76mg25%
Water71.8g—
MINERALS
Sodium73mg3%
Potassium308mg7%
Calcium2.0mg0%
Iron2.3mg13%
Magnesium26mg6%
Phosphorus208mg17%
Zinc2.3mg21%
Copper0.13mg14%
Manganese0.01mg0%
Selenium8.0µg15%
VITAMINS
Vitamin A1.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.50mg3%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.38mg29%
Niacin (B3)8.4mg52%
Pantothenic acid (B5)0.87mg17%
Vitamin B60.55mg32%
Vitamin B122.1µg88%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece300g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports energy levels.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, DNA synthesis, and red blood cell formation.
- ✓Good source of zinc, which is vital for a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Pat the tenderloin dry with paper towels before cooking to achieve a better sear. Season generously with salt, pepper, and herbs like rosemary, thyme, or mint.
- 2Due to its leanness, cook lamb tenderloin quickly over high heat (grilling, pan-searing, broiling) to prevent it from drying out.
- 3Use a meat thermometer to ensure doneness without overcooking. Aim for an internal temperature of 130-135°F (54-57°C) for medium-rare.
- 4Always let the cooked tenderloin rest for 5-10 minutes before slicing. This allows the juices to redistribute, ensuring a more tender and flavorful result.
STORAGE
Keep it fresh.
- Refrigerate raw lamb tenderloin immediately at 40°F (4°C) or below in its original packaging or a sealed container. Use within 1 to 2 days.
- For longer storage, wrap tightly in plastic wrap and heavy-duty foil or place in a freezer-safe bag. Freeze at 0°F (-18°C) for up to 9 months for best quality.
FAQ
Frequently asked questions.
Is lamb tenderloin healthy?
Yes, lamb tenderloin is a very healthy choice. It's an excellent source of high-quality protein, essential for muscle health, and rich in vital nutrients like highly bioavailable heme iron, Vitamin B12, and zinc. Its relatively low-fat content for red meat makes it a lean and nutrient-dense option.
How much protein, calories, and fat are in lamb tenderloin?
Per 100g, raw boneless lamb tenderloin contains approximately 143 calories, 23.23g of protein, and 5.52g of fat. It has 0g of carbohydrates, making it a very lean and nutrient-dense protein source.
Is lamb tenderloin good for weight loss?
Yes, lamb tenderloin can be beneficial for weight loss due to its high protein content and relatively low-fat profile. Protein promotes satiety, helping to reduce overall calorie intake, and supports muscle mass during weight loss, making it a smart choice for a balanced diet.
Is lamb tenderloin keto-friendly or low-carb?
Absolutely, lamb tenderloin is an excellent choice for keto and low-carb diets. It contains 0g of carbohydrates per serving, providing a pure source of high-quality protein and healthy fats without impacting carb limits, making it ideal for these dietary approaches.
Is lamb tenderloin gluten-free?
Yes, raw boneless lamb tenderloin is naturally gluten-free. As an unprocessed meat, it does not contain any wheat, barley, or rye components, making it a safe and suitable option for individuals with celiac disease or gluten sensitivity.
Can diabetics eat lamb tenderloin?
Yes, lamb tenderloin is a suitable option for diabetics. Its zero carbohydrate content means it won't raise blood sugar levels, and its high protein helps manage satiety and can be part of a balanced diet for blood sugar control. Always consider portion sizes and preparation methods.
How do you cook lamb tenderloin?
Lamb tenderloin is best cooked quickly over high heat to a medium-rare or medium doneness to maintain its tenderness. Popular methods include pan-searing, grilling, or roasting. Aim for an internal temperature of 135-140°F (57-60°C) for medium-rare, followed by a short rest.
What does lamb tenderloin taste like?
Lamb tenderloin has a delicate, mild lamb flavor that is less gamey than other cuts, making it appealing even to those new to lamb. It's known for its exceptionally tender, fine-grained texture, making it a prized and luxurious cut of meat.
How do you store raw lamb tenderloin?
Store raw lamb tenderloin in its original packaging or in an airtight container in the coldest part of your refrigerator for 3-5 days. For longer storage, it can be frozen for up to 6-9 months; ensure it's well-wrapped to prevent freezer burn.
How do you know if lamb tenderloin is fresh or spoiled?
Fresh lamb tenderloin should have a reddish-pink color, a firm texture, and a mild, slightly sweet smell. Avoid meat that appears grayish, has a slimy texture, or emits a strong, sour, or off-putting odor, as these are clear signs of spoilage.
