A whole lamb shank contains around 500-600 calories, depending on the size and cut of the shank. A typical lamb shank weighs around 1 pound or 450 grams. Using the USDA National Nutrient Database, we can estimate the calories in a lamb shank based on its weight and fat content.
Calories in different cuts of lamb shank
Lamb shanks come from the leg of the lamb. There are two main cuts – the foreshank which comes from the upper part of the leg, and the hindshank which comes from the lower part. Hindshanks tend to be meatier with more fat while foreshanks are leaner with less fat.
According to the USDA, a 4 oz or 112 gram serving of roasted lamb foreshank contains:
- Calories: 201
- Total fat: 9g
- Saturated fat: 3.4g
- Protein: 24g
A 4 oz serving of roasted lamb hindshank contains:
- Calories: 232
- Total fat: 14g
- Saturated fat: 5.1g
- Protein: 24g
As you can see, the fattier hindshank contains more calories and fat per serving compared to the leaner foreshank. The protein content is similar.
Calories based on lamb shank weight
Using the nutrition information above, we can estimate the calories in a whole lamb shank based on its weight. Most lamb shanks weigh around 1 pound or 450 grams.
A 1 pound (450 gram) lamb foreshank would contain approximately:
- 450g / 112g per serving = 4 servings
- 4 servings x 201 calories per serving = 804 calories
A 1 pound (450 gram) lamb hindshank would contain approximately:
- 450g / 112g per serving = 4 servings
- 4 servings x 232 calories per serving = 928 calories
So a typical 1 pound lamb foreshank has around 800 calories, while a 1 pound lamb hindshank has around 900 calories. Of course, the exact calories can vary based on the particular cut, fat distribution and cooking method.
Factors affecting lamb shank calories
Here are some of the factors that can affect the calorie content in lamb shanks:
- Cut of meat – As shown earlier, hindshanks contain more fat and calories than foreshanks.
- Cooking method – Deep frying will add more calories from oil compared to roasting or braising.
- Weight – The heavier the shank, the more calories it will have.
- Fat trimming – Trimming excess visible fat before cooking will reduce calories.
- Portion size – Consuming a whole 1 pound shank will mean higher calories than just 4-6 oz portion.
When estimating calories, choose leaner foreshank cuts, trim excess fat, use healthier cooking methods and stick to sensible portion sizes if you are concerned about calories.
Nutrition facts for lamb shanks
Here is the full nutrition breakdown for a 4oz roasted lamb shank based on USDA data:
Lamb Foreshank (4oz)
| Nutrient | Amount |
|---|---|
| Calories | 201 |
| Fat | 9g |
| Saturated fat | 3.4g |
| Protein | 24g |
| Carbohydrates | 0g |
| Cholesterol | 89mg |
| Sodium | 63mg |
| Potassium | 203mg |
| Iron | 1.8mg |
| Vitamin B12 | 1.1mcg |
Lamb Hindshank (4oz)
| Nutrient | Amount |
|---|---|
| Calories | 232 |
| Fat | 14g |
| Saturated fat | 5.1g |
| Protein | 24g |
| Carbohydrates | 0g |
| Cholesterol | 89mg |
| Sodium | 63mg |
| Potassium | 203mg |
| Iron | 1.8mg |
| Vitamin B12 | 1.1mcg |
As you can see, both cuts provide lots of protein, iron, vitamin B12 and minerals. Hindshanks contain more fat and saturated fat due to their higher fat content. There are no carbohydrates in lamb.
Health benefits of lamb shanks
Here are some of the health benefits associated with consuming lamb shanks:
- High quality protein – Lamb is a great source of protein needed for building and repairing muscles.
- Iron – The iron in lamb helps prevent anemia and improves blood circulation.
- Vitamin B12 – This vitamin is necessary for nerve tissue health and red blood cell formation.
- Zinc – Lamb provides zinc which supports immune function and wound healing.
- Selenium – Lamb is a good source of selenium, an important antioxidant mineral.
So lamb shanks provide high-quality protein, important vitamins and minerals. Choose leaner cuts and trim excess fat to keep calories in check.
Low calorie cooking methods
Here are some healthy cooking methods to keep lamb shanks low in calories:
- Roasting – Roast in the oven on a rack to allow fat to drip away.
- Braising – Braise the lamb shank in broth rather than oil or butter.
- Grilling – Grill on a BBQ rotisserie to let excess fat drip off.
- Stewing – Gently simmer lamb shanks in a stew with lots of vegetables.
- Trimming – Trim all visible fat before cooking to reduce calories.
Avoid deep frying lamb shanks, as this adds a lot of extra oil and calories. Stick to healthy roasted, braised or grilled lamb shanks for a lower calorie option.
Lamb shank recipe ideas
Here are some delicious lamb shank recipes to try out:
Braised Lamb Shanks
Ingredients:
- 4 lean lamb shanks, trimmed of fat
- 1 onion, diced
- 3 carrots, peeled and sliced
- 3 stalks celery, sliced
- 4 cloves garlic, minced
- 1 cup red wine
- 2 cups low sodium chicken broth
- 2 bay leaves
- 1 tsp dried rosemary
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 325°F.
- Pat lamb shanks dry and season with salt and pepper.
- Heat a skillet over medium high heat. Brown shanks on all sides, about 2-3 minutes per side.
- Transfer shanks to a Dutch oven or braising pan.
- Add onions, carrots and celery to the pan. Cook for 5 minutes until softened.
- Pour in wine and bring to a boil, scraping any browned bits from the bottom.
- Add broth, garlic, herbs and bay leaves. Season with salt and pepper.
- Bring to a boil then cover and transfer to the oven.
- Braise for 2-3 hours until lamb is very tender.
- Skim excess fat from the surface before serving.
Rosemary Grilled Lamb Shanks
Ingredients:
- 4 lean lamb shanks, trimmed
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 tbsp minced fresh rosemary
- 1⁄2 tsp salt
- 1⁄4 tsp black pepper
Instructions:
- Combine garlic, oil, lemon juice, rosemary, salt and pepper in a bowl.
- Add lamb shanks and turn to coat evenly in the marinade. Cover and refrigerate for 1-2 hours.
- Preheat grill to medium-high heat.
- Grill shanks for 12-15 minutes, turning occasionally until browned.
- Move shanks to indirect heat or turn down heat to medium-low.
- Continue grilling for 15-20 minutes until lamb reaches desired doneness.
- Let rest for 5-10 minutes before serving.
Lamb Shank Stew
Ingredients:
- 1 lb lean lamb shanks, trimmed and cut into 1-inch pieces
- 3 medium carrots, diced
- 3 stalks celery, diced
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup mushrooms, sliced
- 3 cups low sodium beef broth
- 1 bay leaf
- 1 tsp thyme
- 2 tbsp tomato paste
- 2 tbsp all purpose flour
- Salt and pepper to taste
Instructions:
- Heat oil in large pot over medium heat. Brown lamb shank pieces on all sides.
- Add onions, celery, carrots and mushrooms. Cook 5 minutes until softened.
- Stir in garlic and tomato paste. Cook 2 minutes.
- Whisk in flour until vegetables are well coated.
- Gradually stir in broth while scraping up any browned bits from the bottom.
- Add bay leaf, thyme, salt and pepper.
- Bring to a boil then reduce heat and simmer for 1-1.5 hours until lamb is very tender.
- Skim off any excess fat from the surface before serving.
Conclusion
A whole lamb shank weighing around 1 pound contains approximately 500-900 calories depending on the particular cut. Leaner foreshanks are lower in calories while fattier hindshanks are higher. Trimming excess fat, choosing healthy cooking methods and avoiding large portions can help keep calories in check. Lamb shanks provide beneficial nutrition including protein, iron, zinc and B vitamins. Enjoy lamb shanks roasted, braised, grilled or simmered in flavorful stews for a hearty low-calorie meal.
