Lamb Chop Nutrition (Per 100 g cooked)

​Lamb loin chops cooked on a Charkii braai are a rich source of high-quality protein, iron, zinc, and B vitamins. The exact nutritional value depends on how much fat is left on the chop and how heavily trimmed it is before cooking.

 

Average Nutritional Value – Lamb Loin Chop

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Nutrient                Lean & Trimmed (per 100g cooked) 

Calories                200–220 kcal      

Protein                  29–30 g                

Total Fat                9–11 g                  

Saturated Fat       3–5 g          

Carbohydrates      0 g          

Sugar                     0 g                    

Sodium                  60–75 mg           

Iron                         2 mg          

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Nutrient                With Fat (per 100g cooked)

Calories                275–305 kcal

Protein                  26–27 g

Total Fat                19–22 g

Saturated Fat        9–11 g

Carbohydrates      0 g

Sugar                     0 g

Sodium                  60–80 mg

Iron                         2 mg

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Typical Serving Size

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A standard Charkii braai lamb loin chop serving is usually 2–3 chops:​

• 2 medium chops: approximately 350–500 kcal

• 3 medium chops: approximately 500–750 kcal

​depending on trimming and fat content.

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Health Benefits​

• High in complete protein for muscle growth and recovery

• Rich in iron and vitamin B12 for energy production

• Contains zinc for immune support

• Naturally low in carbohydrates, making it suitable for low-carb and keto eating plans

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​Braai Tip

​For a leaner option on the Charkii braai:

• Trim excess outer fat before cooking

• Cook over medium coals to avoid flare-ups

• Pair with grilled vegetables or salad instead of heavy starches

​Nutritional values sourced from Australian and UK food composition databases for grilled lamb loin chops.

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