Mongolian lamb is a Chinese stir fry dish containing garlic, cornstarch, sugar, chopped vegetables and spices. Although stir fry is often considered a health food, the ingredients and means of preparation make Mongolian lamb a choice better reserved for an indulgent treat than for a healthy lifestyle. Different recipes have different nutrition profiles according to who made them and how. The United States Department of Agriculture provides information for a "typical" preparation.
Serving Size and Calories
According to the USDA, a typical serving of Mongolian lamb is 172g. Such a serving contains 288 calories, of which 155 derive from fat. Much of this fat comes from the cooking oils and lamb, so using lean meat and cooking with vegetable oil can improve how healthful this dish is.
Fat Breakdown
A serving of Mongolian lamb contains 17g of total fat, more than one-quarter your USDA recommended daily allowance. This includes 5g of unhealthy saturated fat, the kind known to increase your levels of heart-harmful serum cholesterol. It also contains 73mg of cholesterol, nearly one-quarter of your healthy daily limit.
Protein
A serving of Mongolian lamb contains 23g of protein, nearly half your daily recommended dosage. Since this protein comes from meat, it is a complete protein. This means it contains all seven of the amino acids your body requires but can't make for itself from other compounds.
Nutrients
One serving on Mongolian lamb contains over 100 percent of your USDA recommended intake of vitamin A. It contains 12 percent of your iron and 5 percent each of calcium and vitamin C. This comes at the cost of 800mg of sodium in every serving. That's one-third of your daily limit with each helping of Mongolian lamb.
References
- "National Nutrient Database for Standard Reference"; U.S. Department of Agriculture; 2009
- "Eat, Drink and Be Healthy"; Walter Willett MD, et al; 2006
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