Mutton: कैलोरी, Nutrition and स्वास्थ्य लाभ
ChatGPT 
Claude 
AI Mode 
Perplexity Premium प्रोटीन source packed with आयरन, zinc, and B12 for muscle building, immunity, and energy production.
झटपट न्यूट्रिशन फैक्ट्स
प्रति 100g पका हुआ Mutton
| पोषक तत्व | मात्रा |
|---|---|
| कैलोरी | 233 kcal |
| प्रोटीन | 33.4g |
| वसा | 11.1g |
| कार्बोहाइड्रेट | 0g |
| संतृप्त वसा | 5.1g |
| कोलेस्ट्रॉल | 109mg |
| आयरन | 4.8mg |
| जिंक | 5.9mg |
| विटामिन B12 | 4.44mcg |
| Selenium | 38mcg |
मैक्रोन्यूट्रिएंट ब्रेकडाउन
पोषण विशेषज्ञ की सलाह
Mutton delivers 67% of दैनिक प्रोटीन needs in just 100g. Rich in heme आयरन (better absorbed than plant आयरन), zinc for immunity, and B12 for energy—ideal for मांसपेशी वृद्धि and preventing anemia.
मिथक बनाम सच
मिथक #1: Mutton Causes Weight Gain
सच्चाई: Mutton itself doesn't cause weight gain; excess कैलोरी do. With 33g प्रोटीन प्रति 100g, it बढ़ावा देता है satiety and muscle preservation. Choose lean cuts, control हिस्से (100-150g), and use स्वस्थ cooking methods.
मिथक #2: Red Meat हमेशा Causes डायबिटीज
सच्चाई: जबकि high consumption (>50g/day processed meat) बढ़ाता है डायबिटीज risk, मध्यम intake of unprocessed mutton (2-3 times/week) can fit a स्वस्थ diet. The zero कार्ब्स and high प्रोटीन help stabilize ब्लड शुगर जब paired with vegetables.
मिथक #3: Mutton Is Unsafe के दौरान गर्भावस्था
सच्चाई: Well-पका हुआ mutton प्रदान करता है आवश्यक पोषक तत्व for गर्भावस्था: आयरन रोकता है maternal anemia, प्रोटीन सहायता करता है fetal growth, zinc boosts immunity. Cook to 75°C internal temperature; avoid कच्चा/undercooked meat.
मिथक #4: All Red Meat Is Equally Unhealthy
सच्चाई: Unprocessed mutton differs from processed meats (sausages, cured meats). ताज़ा mutton प्रदान करता है complete प्रोटीन, आयरन, and B12 without added nitrates or सोडियम. Processing method and frequency matter more than the meat itself.
मिथक #5: Mutton Has No Place in Modern Diets
सच्चाई: Mutton प्रदान करता है nutrient density: 33g प्रोटीन, 4.8mg आयरन, 5.9mg zinc, 4.44mcg B12 प्रति 100g. जब consumed mindfully (2-3 times/week, lean cuts), it सहायता करता है muscle health, रोकता है anemia, and प्रदान करता है bioavailable पोषक तत्व hard to obtain from plants alone.
हेल्थ गोल्स के हिसाब से न्यूट्रीस्कोर
| स्वास्थ्य लक्ष्य | NutriScore | यह स्कोर क्यों? |
|---|---|---|
| वजन घटाना |  | High प्रोटीन (33g) बढ़ावा देता है fullness but 233 कैलोरी add up quickly. Limit to 100-150g प्रति सर्विंग, choose lean cuts, pair with vegetables. |
| मांसपेशी वृद्धि |  | Excellent प्रोटीन source (33g) with all आवश्यक amino acids, आयरन for oxygen transport, zinc for testosterone, B12 for energy. Ideal post-workout. |
| डायबिटीज प्रबंधन |  | Zero कार्ब्स, high प्रोटीन stabilizes ब्लड शुगर. Moderate intake (2-3 times/week), choose lean cuts, pair with फाइबर-rich vegetables. |
| पीसीओएस प्रबंधन | | High प्रोटीन सहायता करता है insulin sensitivity and hormone balance. Limit saturated वसा; choose lean cuts, 2-3 servings/week. |
| गर्भावस्था पोषण | | Rich in आयरन रोकता है maternal anemia, प्रोटीन सहायता करता है fetal growth, zinc boosts immunity, B12 आवश्यक for nerve development. |
| Viral/Flu Recovery | | High प्रोटीन aids tissue repair, zinc सहायता करता है immune function (5.9mg = 54% DV), B12 boosts energy. Easy to digest जब पका हुआ tender; pair with warming spices. |
व्यक्तिगत पोषण
अपने भोजन को ट्रैक करें with NutriScan for personalized NutriScores based on your specific health goals!
ब्लड शुगर रेस्पॉन्स to Mutton
Mutton has minimal impact on रक्त ग्लूकोज due to zero कार्बोहाइड्रेट and high प्रोटीन content.
सामान्य ग्लूकोज प्रतिक्रिया वक्र
*यह चार्ट दिखाता है typical रक्त ग्लूकोज response for general स्वस्थ individuals. व्यक्तिगत प्रतिक्रियाएं भिन्न हो सकती हैं. यह मेडिकल सलाह नहीं है.*
Optimize Blood शुगर Control
Pairing mutton with vegetables and स्वस्थ fats ensures stable ब्लड शुगर and प्रदान करता है balanced nutrition:
- 🥬 Leafy greens (spinach, kale) - फाइबर slows digestion, adds micronutrients
- 🥦 Cruciferous vegetables (broccoli, cauliflower) - फाइबर and एंटीऑक्सीडेंट
- 🥕 Root vegetables (carrots, turnips) - Complex कार्ब्स for sustained energy
- 🫒 Olive oil or ghee - स्वस्थ fats improve satiety and nutrient absorption
This combination प्रदान करता है complete nutrition जबकि maintaining stable रक्त ग्लूकोज levels.
सांस्कृतिक महत्व
Mutton holds deep cultural and culinary importance across civilizations, valued for flavor, nutrition, and ceremonial use.
In India:
- Central to festive cuisines: Rogan Josh, Biryani, Nihari, Haleem
- Traditional medicine (Ayurveda) recommends mutton for strength and vitality
- Religious significance: offered के दौरान festivals and celebrations
- Regional specialties: Hyderabadi mutton biryani, Kashmiri rogan josh, Kerala mutton stew
Global Impact:
- Middle Eastern cuisine: Kebabs, shawarma, mansaf (national dish of Jordan)
- Mediterranean diet: Slow-पका हुआ stews with herbs and vegetables
- Central Asian traditions: Pilaf, shashlik, beshbarmak
- Sustainable livestock: Sheep thrive on marginal lands unsuitable for crops
तुलना और विकल्प
Mutton vs Similar प्रोटीन Sources (प्रति 100g पका हुआ)
| पोषक तत्व | 🍖 Mutton | 🐔 Chicken Breast | 🥩 Beef | 🐟 Salmon |
|---|---|---|---|---|
| कैलोरी | 233 kcal | 165 kcal | 250 kcal | 206 kcal |
| प्रोटीन | 33.4g | 31g | 26g | 25g |
| वसा | 11.1g | 3.6g | 15g | 12g |
| कार्ब्स | 0g | 0g | 0g | 0g |
| आयरन | 4.8mg | 0.9mg | 2.6mg | 0.3mg |
| जिंक | 5.9mg | 1mg | 6.3mg | 0.4mg |
| विटामिन B12 | 4.44mcg | 0.3mcg | 2.6mcg | 3.2mcg |
| Selenium | 38mcg | 27mcg | 25mcg | 36mcg |
| सबसे अच्छा | आयरन needs, मांसपेशी वृद्धि, traditional recipes | Low-वसा प्रोटीन, वजन घटाना | आयरन and zinc, muscle building | Omega-3s, हृदय स्वास्थ्य |
अक्सर पूछे सवाल
Is mutton good for वजन घटाना?
Mutton can support वजन घटाना जब consumed in संयम as part of a balanced, calorie-controlled diet. With 33g प्रोटीन प्रति 100g, it बढ़ावा देता है satiety and preserves muscle mass के दौरान वजन घटाना.
Best practices: Choose lean cuts (leg, loin); limit हिस्से to 100-150g प्रति सर्विंग; trim visible वसा; use grilling, roasting, or slow-cooking methods; pair with vegetables; limit to 2-3 times per week.
Can diabetics eat mutton?
Yes, diabetics can eat mutton in संयम. With zero कार्बोहाइड्रेट and 33g प्रोटीन प्रति 100g, mutton has minimal impact on ब्लड शुगर levels and प्रदान करता है sustained energy.
Tips for diabetics: Choose lean cuts to reduce saturated वसा; limit to 2-3 servings per week; pair with high-फाइबर vegetables (leafy greens, broccoli, carrots); trim visible वसा; monitor ब्लड शुगर response; consult your healthcare provider for personalized advice.
How much प्रोटीन is in mutton?
पका हुआ mutton शामिल है 33.4g of प्रोटीन प्रति 100g, making it one of the richest प्रोटीन sources. This high-quality complete प्रोटीन प्रदान करता है all आवश्यक amino acids needed for muscle building, tissue repair, and immune function.
A 150g serving delivers approximately 50g प्रोटीन—covering 100% of दैनिक प्रोटीन needs for most adults. Ideal for मांसपेशी वृद्धि, post-workout recovery, and high-प्रोटीन diets.
What are the main स्वास्थ्य लाभ of mutton?
Key Benefits:
- High-Quality प्रोटीन: 33g प्रति 100g सहायता करता है muscle building, tissue repair, and satiety
- आयरन-Rich: 4.8mg (27% DV) of heme आयरन रोकता है anemia, सहायता करता है oxygen transport
- जिंक Powerhouse: 5.9mg (54% DV) boosts immunity, wound healing, testosterone production
- विटामिन B12: 4.44mcg (185% DV) आवश्यक for nerve health, energy production, red blood cell formation
- Selenium: 38mcg (69% DV) प्रदान करता है antioxidant protection, सहायता करता है thyroid function
- Complete Amino Acids: All आवश्यक amino acids for optimal health
Is mutton safe के दौरान गर्भावस्था?
Yes, well-पका हुआ mutton is safe and highly लाभदायक के दौरान गर्भावस्था. It प्रदान करता है आवश्यक पोषक तत्व for both mother and baby: आयरन रोकता है maternal anemia, प्रोटीन सहायता करता है fetal growth and development, zinc strengthens immune function, B12 is crucial for nervous system development.
Safety guidelines: हमेशा cook to 75°C (167°F) internal temperature; avoid कच्चा, undercooked, or processed mutton; choose lean cuts; limit to 2-3 servings per week; pair with vegetables for balanced nutrition. Consult your healthcare provider for personalized dietary advice.
What is the difference between mutton and lamb?
Lamb comes from sheep under 1 year old—tender texture, mild flavor, lighter color, ~250 कैलोरी प्रति 100g. सबसे अच्छा: Quick cooking methods, delicate dishes, those preferring milder taste.
Mutton comes from mature sheep over 2 years old—firmer texture, stronger "gamey" flavor, darker red color, ~233 कैलोरी प्रति 100g. सबसे अच्छा: Slow cooking, curries and stews, traditional recipes, richer flavor profiles.
Nutritionally: Both provide similar प्रोटीन (30-33g प्रति 100g), आयरन, zinc, and B12. Mutton has slightly more आयरन and zinc due to the animal's maturity.
How अक्सर should I eat mutton?
General Guidelines:
- 2-3 times per week - Most adults for balanced nutrition
- 1-2 times per week - Weight loss, high cholesterol, or cardiovascular concerns
- 3-4 times per week - Athletes, मांसपेशी वृद्धि, high प्रोटीन needs
- Limit or avoid - Kidney disease, gout, specific medical conditions (consult doctor)
Portion sizes: 100-150g प्रति सर्विंग for weight maintenance; 150-200g for मांसपेशी वृद्धि; 80-100g for वजन घटाना or health concerns.
अपने भोजन को ट्रैक करें with NutriScan app to see how mutton fits your personal nutrition goals.
समान पौष्टिक खाद्य पदार्थ
Explore More Nutrition Tools & Resources
40 साल के Male के लिए Diet Plan
Best Protein Supplements Women के लिए
Indian Food Calorie Calculator
Indian Food Calorie Calculator - भारतीय खाने के लिए तुरंत Nutrition Facts — 2026
Monthly Grocery List Generator
Second Trimester Protein Guide
Voice-Activated Calorie Counter - बोलकर Log करें Meals और Track करें Nutrition Hands-Free — 2026