Mutton Pieces: Calories, Nutrition and Health Benefits
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Perplexity Premium protein source packed with iron, B12, and carnitine for muscle growth, strength, and energy recovery.
Quick Nutrition Facts
Per 100g Cooked Mutton Pieces
| Nutrient | Amount |
|---|---|
| Calories | 215 kcal |
| Protein | 30.8g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 11.2g |
| Iron | 3.5mg |
| Vitamin B12 | 2.0mcg |
| Selenium | 32mcg |
| Zinc | 6.5mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Mutton contains heme iron with 15-35% bioavailability, far superior to plant-based iron. The B12 content (2.0mcg per 100g) covers 33% of daily needs, supporting nerve health and energy metabolism. Pairing mutton with tomato-based curries boosts iron absorption via vitamin C.
Myth Busters
MYTH #1: Mutton Is Too High in Fat
TRUTH: Mutton fat is largely oleic acid and conjugated linoleic acid, both cardio-protective. At 11.2g fat per 100g, it's moderate. Trim visible fat and use lean cuts to reduce further.
MYTH #2: Mutton Causes High Cholesterol
TRUTH: Dietary cholesterol has minimal impact on blood cholesterol for most people. Mutton's nutrients—carnitine, B12, and carnosine—actually support metabolic health. Choose lean portions and prepare with heart-healthy methods.
MYTH #3: Mutton Is Bad for Digestion
TRUTH: Mutton is highly digestible when cooked properly. Pressure cooking, slow cooking, or boiling breaks down tough fibers. Combine with yogurt-based curries and fiber-rich vegetables for optimal digestion.
MYTH #4: Mutton Has No Benefits Over Chicken
TRUTH: Mutton has 2.7x more iron, 2x more B12, and exclusive amino acids like carnitine than chicken. For muscle gain and anemia prevention, mutton wins; chicken is leaner for fat loss.
MYTH #5: Processed Mutton Products Are Safe
TRUTH: Mutton sausages, patties, and processed cuts often contain added salt, preservatives, and trans fats. Choose fresh, whole mutton pieces; prepare at home for full nutritional control.
MYTH #6: Mutton Is Unsuitable for Hot Climates
TRUTH: Mutton's carnitine content aids metabolism and body temperature regulation. Eaten in moderate portions (150g) with cooling spices (mint, coriander), it's suitable year-round in traditional Indian cuisines.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 215 calories, 0 carbs, 30.8g protein promotes satiety; carnitine enhances fat burning. Limit to 150g, pair with vegetables. |
| Muscle Gain |  | 30.8g complete protein; carnitine boosts energy; zinc (6.5mg) supports testosterone. Post-workout: 200g mutton + carbs for optimal growth. |
| Diabetes Management | | Zero carbs, high protein stabilizes blood sugar. Trim fat to reduce calories. Best timing: lunch or dinner paired with fiber-rich vegetables. |
| PCOS Management | | High protein reduces insulin spikes; iron supports energy; avoid processed cuts. 150g daily with non-starchy veggies. |
| Pregnancy Nutrition | | Rich in iron (critical for anemia prevention) and B12 (fetal neural development). Eat lean cuts twice weekly. |
| Viral/Flu Recovery | | High protein aids tissue repair; B12 supports immune function; easily digestible when slow-cooked. Soft curry (100g) supports quick recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Mutton
Mutton has zero carbs, so it produces no blood glucose spike. Its high protein content triggers sustained satiety and steady energy release.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Benefits
Pairing mutton with non-starchy vegetables and healthy fats enhances micronutrient absorption and promotes satiety:
- 🥒 Cucumber & tomato salad - Vitamin C enhances iron absorption
- 🥦 Leafy greens (spinach, fenugreek) - Synergistic iron content
- 🫘 Lentils or beans side dish - Plant-based iron + fiber complements mutton protein
- 🫒 Mustard or olive oil dressing - Healthy fats aid fat-soluble vitamin absorption
This combination maximizes micronutrient bioavailability and extends satiety, making mutton a complete nutritional meal.
Cultural Significance
Mutton holds deep roots in Indian, Middle Eastern, and Mediterranean cuisines for centuries.
In India:
- Central to regional cuisines: Rogan Josh, Nihari, Keema, Haleem
- Traditional Eid and festive meals (especially Muslim and Hindu communities)
- Ayurveda values mutton for strength (bala) and tissue nourishment
- Popular in Kashmir, Hyderabad, Lucknow, and coastal regions
- Goat meat (similar nutrition) preferred in South India and rural areas
Global Impact:
- Primary meat in Central Asia, Middle East, and parts of Europe
- 500+ million goats and sheep globally supporting food security
- Sustainable: lower environmental footprint than beef due to smaller body size
Compare & Substitute
Mutton vs Similar Proteins (Per 100g)
| Nutrient | 🥩 Mutton (Cooked) | 🐔 Chicken Breast | 🐑 Lamb Pieces | 🥓 Pork (Lean) |
|---|---|---|---|---|
| Calories | 215 kcal | 165 kcal | 198 kcal | 242 kcal |
| Protein | 30.8g | 31.0g | 28.4g | 27.0g |
| Fat | 11.2g | 3.6g | 9.2g | 17.2g |
| Iron | 3.5mg | 1.3mg | 1.8mg | 0.7mg |
| B12 | 2.0mcg | 0.3mcg | 2.4mcg | 0.5mcg |
| Zinc | 6.5mg | 0.6mg | 6.0mg | 2.5mg |
| Selenium | 32mcg | 27mcg | 28mcg | 36mcg |
| Best For | Muscle gain, anemia, strength | Weight loss, high protein, simplicity | Muscle gain, premium iron | Moderate fat profile |
Frequently Asked Questions
Is mutton good for muscle gain?
Yes, mutton is excellent for muscle gain. At 30.8g protein per 100g with all nine essential amino acids plus carnitine and creatine, mutton supports muscle protein synthesis. Eat 150-200g daily post-workout paired with complex carbs for optimal results. Mutton surpasses chicken in growth factors.
Can diabetics eat mutton?
Absolutely. Mutton has zero carbs and high protein, making it diabetic-ideal. High protein intake improves insulin sensitivity without blood sugar spikes. Choose lean cuts, trim visible fat, limit portions to 150g, and pair with non-starchy vegetables like spinach or cauliflower for sustained control.
How much iron is in mutton?
Mutton provides 3.5mg iron per 100g—all heme iron, which has 15-35% bioavailability versus 2-20% for plant iron. This covers 19% of the adult daily requirement. Pairing mutton with vitamin C (tomato, lemon) can boost iron absorption by 3-4x.
What are the main health benefits of mutton?
Mutton delivers high protein for muscle growth; heme iron (highly absorbable) for oxygen transport and anemia prevention; B12 for nerve and energy health; zinc for immune function and testosterone; selenium for antioxidant defense; carnitine for fat metabolism and energy. It's a nutrient-dense whole food.
Is mutton healthier than chicken?
Both are healthy; choice depends on goals. Mutton: higher in iron (3.5mg vs 1.3mg), B12 (2.0mcg vs 0.3mcg), zinc (6.5mg vs 0.6mg)—ideal for muscle gain, anemia recovery, strength. Chicken: leaner (3.6g vs 11.2g fat)—better for strict weight loss. Mutton is more nutrient-dense; chicken is calorie-efficient.
How should I cook mutton for best nutrition?
Boil, grill, slow cook, or pressure cook to preserve nutrients and reduce toughness. Curry preparation with yogurt (adds probiotics) and tomato (adds vitamin C for iron absorption) is ideal. Avoid deep-frying; it adds unnecessary calories and oxidative damage. Aim for 30-45 minutes cooking; doneness aids digestibility.
Is mutton safe to eat regularly?
Yes, 150-200g mutton daily is safe for most adults. Monitor for gout risk if you have a family history (mutton has purines; stay hydrated). Trim visible fat, choose lean cuts, and balance with vegetables. Pregnant women should choose tender cuts and eat 2-3 times weekly due to iron concentration.
How does mutton compare to beef?
Mutton and beef are similar in protein (30.8g vs 26g per 100g). Mutton has more iron (3.5mg vs 2.6mg) and less fat (11.2g vs 15g lean cut). Mutton is higher in CLA (heart-protective); beef higher in carnosine. Choose based on availability; both support muscle and strength goals equally.
Can I eat mutton with diabetes and weight loss together?
Yes, mutton is ideal for both. Zero carbs prevent blood sugar spikes; 30.8g protein promotes satiety and muscle retention during calorie restriction. Eat 120-150g daily, pair with fiber-rich vegetables, and include light exercise to preserve muscle while losing fat.
What's the difference between mutton and goat meat?
Goat meat is leaner (11% fat vs mutton's 11.2%), slightly lower in calories (143 vs 215), and more tender. Both have similar protein (26g vs 30.8g) and iron (3.5mg). Goat is preferred in South India; mutton in North India. Nutritionally equivalent for most health goals.
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