Mutton — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Mutton, the meat from older sheep, is richer in flavor and nutrients than lamb. It's a good source of high-quality protein and B vitamins. Learn how to select the best cuts of mutton and the ideal way to store it for maintaining its quality and flavor.

Nutrition facts

Check the detailed nutritional values of mutton, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 294 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	0 g	-
Fiber	0 g	-
Sugars	0 g	-
Glycemic Index	0	-
Protein	17 g	34%
Sodium	75 mg	3.26%
Total Fat	24	30.77%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes mutton stand out:

17 g

🧀 Good Protein Content

Did you know?

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Mutton is a traditional meat in many cultures, appreciated for its rich, gamey flavor compared to lamb.

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Store fresh mutton in the refrigerator and use within three to five days. For longer storage, freeze it in an airtight container or freezer bag for up to six months. Cooked mutton can be refrigerated for up to four days.

Health benefits

Learn how mutton, when chosen lean and prepared healthily, can be a rich source of protein and essential nutrients that contribute to overall well-being.

High in protein, essential for muscle growth, repair, and overall body function.
Rich in essential vitamins and minerals such as Vitamin B12, zinc, iron, and selenium, which support energy metabolism, immune function, and overall health.
Contains healthy fats, providing energy and supporting cell function.
Supports muscle health due to its high content of essential amino acids.

Health risks

Be mindful of the risks linked to mutton.

High fat content particularly in certain cuts, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
High calorie content which can contribute to weight gain if consumed in large quantities or as part of a calorie-dense meal.
Risk of contamination with harmful bacteria such as Salmonella or E. coli, particularly if the mutton is not properly cooked to a safe internal temperature.
Potential for high sodium content in processed or seasoned mutton products, which can contribute to hypertension and increased cardiovascular risks.

Add mutton to your digital grocery list!

How to choose mutton

Mutton should have a deep red color, indicating that it is mature and well-aged. The fat around the meat should be creamy white, which contributes to its rich flavor and moistness when cooked. The texture should be firm to the touch, suggesting the meat is fresh and of high quality.

Avoid mutton that appears dry or has a dull, pale color, as this can indicate poor handling or aging. Properly prepared mutton should offer a robust, slightly gamey flavor that is well-suited for slow-cooked dishes like stews and roasts.

How to store mutton

Raw mutton should be kept in the refrigerator, wrapped tightly in plastic wrap or butcher paper. Store it in the coldest part of the fridge to keep it fresh for up to five days. Freezing is recommended for longer storage.

Leaving mutton exposed to air can cause it to spoil quickly. Avoid storing it in the refrigerator door where temperatures vary. Always cook mutton within the recommended timeframe and use separate utensils to prevent cross-contamination with other foods.

✅ Extra Tip

To avoid freezer burn when freezing mutton, double-wrap it in plastic wrap and aluminum foil, or use a vacuum-sealed bag for optimal preservation.

How long does it last?

Mutton can last for 1-2 days in the refrigerator. For longer storage, mutton can be frozen for up to 6-9 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover mutton can be used in a variety of rich and flavorful dishes. Shred the meat and add it to stews or soups for added depth, or mix it into a curry with spices, tomatoes, and coconut milk. Mutton is also great when used as a filling for meat pies or pasties, where its tender texture shines.

Use mutton in a casserole with root vegetables and a thick gravy, or mix it into a pasta dish with a robust sauce. If you have a lot of mutton, consider making a batch of mutton tacos with fresh salsa and avocado, or using it as a topping for pizzas or flatbreads. Mutton can also be added to a shepherd’s pie with mashed potatoes on top, or used as a filling for stuffed vegetables. For a quick snack, reheat the mutton and serve it with flatbread and a yogurt-based dipping sauce.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How mutton supports specific health conditions

Mutton is a flavorful source of high-quality protein, supporting muscle health and tissue repair. It is also rich in iron, promoting blood health by preventing anemia, and contains B vitamins, supporting brain function and energy metabolism. Mutton contains healthy fats, including omega-3s, which promote heart health by reducing inflammation.

However, due to its higher fat content, mutton should be consumed in moderation for weight management.