Rack of Lamb cutlets Nutrition (Per 100 g cooked)​

Rack of lamb cutlets cooked on a Charkii braai are a rich source of high-quality protein, healthy fats, iron, zinc, and vitamin B12. Because they are cooked over open flame, some fat renders off during cooking, concentrating the flavour and protein.

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​Nutrient                          Amount

Calories                            310–340 kcal

Protein                              22–25 g

Total Fat                            24–28 g

Saturated Fat                   10–12 g

Carbohydrates                  0 g

Sugars                               0 g

Sodium                              70–100 mg

Iron                                     1.5–2 mg

Zinc                                     3–4 mg

Vitamin B12                       High

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These values are based on cooked lamb rib/rack cuts from USDA and Australian nutrition data sources.

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Charkii Braai Benefits

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Cooking rack cutlets on a Charkii braai:

• Helps render excess fat naturally

• Preserves protein and mineral content

• Adds smoky flavour without heavy sauces

• Works well for low-carb and high-protein eating plans

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Typical Serving Guide​

Serving Size                        Calories        

2 small (150g cooked)        470 kcal       

4 cutlets (300g cooked)      940 kcal       

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Serving Size                          Protein

2 small (150g cooked)          34 g

4 cutlets (300g cooked)        68 g

Health Notes

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Rack cutlets are:

• Excellent for muscle recovery and satiety

• Naturally low in carbohydrates

• Higher in fat than loin or eye of loin cuts, making them more energy dense

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For a leaner Charkii braai meal, pair them with:

• Grilled vegetables

• Fresh salad

• Cauliflower mash

• Chimichurri instead of creamy sauces

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