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

A rack of lamb ribs cooked over a Charkii braai is rich in protein, healthy fats, iron, zinc, and B vitamins. Because lamb ribs contain more marbling and fat than leaner cuts, they are higher in calories but deliver excellent flavour and tenderness when flame grilled.

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​Nutrient                      Amount

Calories                      359–361 kcal

Protein                        21–22 g

Total Fat                      29–30 g

Saturated Fat             12–13 g

Carbohydrates            0 g

Sugars                         0 g

Iron                              1.6–1.9 mg

Zinc                              3.5–3.8 mg

Sodium                        73–98 mg

Potassium                   270 mg

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These values are based on cooked, roasted or grilled lamb ribs/rack cuts.

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Charkii Braai Health Benefits

• High-quality complete protein for muscle repair and recovery

• Naturally low-carb and keto-friendly

• Rich in iron and vitamin B12 for energy production

• Zinc supports immune health and testosterone production

• Braai cooking allows fat to render naturally while enhancing flavour

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Portion Guide

Portion SizeCaloriesProtein

150g serving~540 kcal~32 g

250g serving~900 kcal~55 g

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Best Braai Pairings

For a healthier Charkii braai meal, pair rack of lamb ribs with:

• Grilled asparagus

• Charred pumpkin

• Braai mushrooms

• Greek salad

• Cauliflower mash

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Charkii Braai Tip

​Cook lamb ribs over medium coals until the fat crisps and renders slowly. Rest for 5–10 minutes before serving to keep the meat juicy and tender.