Lamb, veal & game

Lamb, veal and game is one of the denser corners of the protein aisle, with a category median Nutrient Density Score of 72 across 60 foods. What separates the leaders from the pack is almost always the cut. Organ meats and lean wild muscle concentrate protein, iron, zinc and B vitamins into relatively few calories, which is exactly what our per-calorie score rewards. Fattier retail cuts of lamb and veal, by contrast, dilute that nutrient payload with calories from fat, so shoulder chops and ground blends land well below the standouts.

The pattern at the top is clear. Veal liver leads the category at 94, a near-complete micronutrient store built on vitamin A, B12 and iron. Veal thymus follows at 89, and lean wild game keeps pace: moose scores 85 raw and holds it when roasted, while beaver sits at 84.

How to choose

Favor lean game and organ cuts when nutrient return per calorie is the goal, and treat trimming and cooking method as levers, since roasting without added fat preserves the ranking. Reserve fattier lamb cuts for flavor rather than density. As always, individual needs vary, and these numbers describe nutrient concentration, not a prescription. Use the scores to compare like with like and build the plate that fits you.