Eye of Loin Lamb Nutrition (Per 100 g cooked)

​Lamb eye of loin is one of the leanest and most tender lamb cuts, often called lamb backstrap or loin fillet. Cooking it on a Charkii braai over open flame keeps the meat lean while adding smoky flavour without needing much added oil.​​

(lean trimmed lamb eye of loin, grilled/braai cooked, no added oil)

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​Nutrient               Amount

Energy                    840–850 kJ

Calories                  200–205 kcal

Protein                    30 g

Total Fat                  9 g

Saturated Fat          3 g

Carbohydrates        0 g

Sugars                     0 g

Sodium                    70–75 mg

Cholesterol              90–92 mg

Iron                           2 mg

Zinc                           3–3.5 mg

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These values are based on Australian lamb composition data and grilled/BBQ cooking methods.

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Why It’s Popular for Braai Cooking

• High in complete protein for muscle recovery and satiety

• Naturally low in carbohydrates

• Leaner than many other lamb cuts

• Rich in iron, zinc, vitamin B12, and selenium

• Quick cooking time makes it ideal for high-heat Charkii braai grilling

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Typical Portion Guide

Portion SizeCaloriesProtein

150g cooked~300 kcal~45 g

200g cooked~400 kcal~60 g

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Charkii Braai Cooking Tips

For best nutrition and tenderness:

• Cook over medium-high coals

• Sear quickly to medium-rare or medium

• Rest 5 minutes before slicing

• Use simple seasoning: salt, pepper, rosemary, garlic, olive oil

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Because eye of loin is naturally lean, overcooking can dry it out quickly on an open fire.

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Health & Fitness Benefits

Lamb eye of loin works well for:

• High-protein meal plans

• Low-carb or keto eating

• Muscle building

• Weight-loss friendly braai meals

• Iron-rich diets

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Compared with fattier lamb cuts like ribs or forequarter chops, eye of loin provides more protein with fewer calories and less saturated fat.

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