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High-protein Georgian-style lamb rack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Georgian lamb rack (85 g) has 247 calories. That works out to 291 calories per 100 g. It contains 1 g of carbs, 20.9 g of protein, 17.7 g of fat and 0 g of fiber. Its 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 85 g
247
KCAL / 85G
Carbs
1g
· 0% DV
Protein
20.9g
· 42% DV
Fat
17.7g
· 23% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 34% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 17.7 g | 23% |
| Saturated fat | 7.57 g | 38% |
| Trans fat | 0.66 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.9 g | 42% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 247 kcal |
| 1 piece (small) | 55 g | 160 kcal |
| 100 g | 100 g | 291 kcal |
| 1 piece (large) | 120 g | 349 kcal |
| 1 serving (medium) | 150 g | 437 kcal |
| 2 piece (double) | 170 g | 495 kcal |
| 1 serving (large) | 220 g | 640 kcal |
| 3 piece (triple) | 255 g | 742 kcal |
Calculated from 291 calories per 100 g.
Georgian lamb rack is a rack of lamb prepared with seasonings associated with Georgian cooking; it is not one fixed recipe. The ribs may be cooked as a whole rack or cut into individual chops.
For Georgian lamb rack, brown the meat in a hot pan or over a grill, then finish cooking more gently if the rack is thick. Rest it before carving so the juices settle instead of running onto the board.
Georgian lamb rack is often seasoned with garlic, coriander, black pepper, and khmeli suneli, a Georgian spice blend. Recipes vary, so use the blend as a flavor guide rather than assuming every Georgian-style version contains the same spices.
Georgian lamb rack refers to lamb ribs prepared in a Georgian-inspired style, while lamb chops is a broader name for individual cuts from several parts of the animal. The seasoning and cut, not a single required cooking method, distinguish it.
Marinating Georgian lamb rack is optional, but garlic, oil, coriander, and Georgian spices add flavor to the surface. Keep it covered in the refrigerator while marinating, and remove excess marinade before searing to help the meat brown.
Use a meat thermometer to check Georgian lamb rack at the thickest part, away from the bone. For whole cuts of lamb, the USDA recommends 145°F (63°C), followed by a three-minute rest; ground lamb needs a higher temperature.
To carve Georgian lamb rack neatly, set it on a stable board after resting and cut between the ribs with a sharp knife. If the bones are exposed, scrape them clean before cooking for a tidier presentation.
Tkemali, a tart Georgian plum sauce, is a classic-style match for Georgian lamb rack. Its sharp, fruity flavor cuts through the richness of the meat; a fresh herb sauce is another good option if tkemali is unavailable.
For a milder flavor in Georgian lamb rack, trim excess surface fat and use garlic, herbs, and spices such as coriander. Buy fresh lamb and avoid overcooking, which can make the meat’s stronger flavors more noticeable.
Cooked Georgian lamb rack can generally be refrigerated for three to four days in a covered container. Chill it promptly rather than leaving it out, and reheat only the portion you plan to eat.
Vitamins
B12
1.95µg · 81% DV
B3
5.78mg · 36% DV
B2
0.24mg · 18% DV
B5
0.61mg · 12% DV
Minerals
Zinc
3.57mg · 32% DV
Selenium
16µg · 29% DV
Phosphorus
183mg · 26% DV
Copper
0.09mg · 10% DV
Potassium ⭐
272mg · 8% DV
Sodium
66mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 247 calories in 1 piece (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Georgian lamb rack is cut from the rib section of the lamb, with the ribs usually served as individual chops. In Georgian-style cooking, it may be seasoned with garlic and aromatic herbs, then grilled, cooked over a fire or roasted.
A good sear gives the outside a browned edge while the meat stays tender and juicy inside. Its rich, distinctive lamb flavour suits a simple spread of fresh herbs, salad and grilled vegetables; bread or potatoes are also common accompaniments. Serve it as a centrepiece for a relaxed meal, rather than letting heavy sauces overwhelm the meat.
It is high in protein and relatively rich in fat, so pair it with plenty of vegetables if you want a lighter plate.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.57g
MONOUNSATURATED
7.14g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.