⏱ 55 min total

Lamb Chops with Yogurt-Mint Sauce

Name: Lamb Chops with Yogurt-Mint Sauce
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 1 serving
Ingredients: ⅛ cup Spearmint; ¼ cloves, minced Garlic; ½ lb Lamb rib; ¼ tbsp Olive oil; 1 oz Greek yogurt; ¼ tsp Lemon juice

Per 1 serving · 272 g · 6 ingredients

Calories

436

22%
of a 2,000 cal day

Protein
49g
46% of calories
Carbs
2.3g
2% of calories
Fat
25g
52% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Lamb Chops with Yogurt-Mint Sauce (272 g) has 436 calories, with 49 g of protein, 2.3 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (97% DV), thiamine (23% DV) and riboflavin (b2) (44% DV). Keep an eye on saturated fat and cholesterol, which provide 40% and 50% of the daily value.

Per 100 g

160cal

medium energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

0.8g

1 g sugar

High in

20%+ of the daily value

Protein97%
Thiamine23%
Riboflavin (B2)44%
Niacin84%
Vitamin B631%
Vitamin B12235%

Good source of

10–19% of the daily value

Folate (B9)15%
Potassium15%
Magnesium16%

Watch

20%+ of the daily value

Saturated fat40%
Cholesterol50%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 35 min

1
Finely chop mint and stir together with yogurt, garlic, and lemon juice. Salt and pepper to taste.
2
Divide lamb into six 1-inch cuts. Pat half of lamb chops dry and season with salt and pepper. Heat oil in a 10-inch heavy skillet (preferably cast-iron) over moderately high heat until hot but not smoking, then saut chops, turning once, 6 minutes for medium-rare. Transfer chops to a plate and keep warm, covered with foil. Dry, season, and saut remaining chops in same manner.
3
Serve topped with yogurt-mint sauce.

Vitamins & minerals

Amounts for 1 serving (272 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	23 μg	3%
Vitamin C	2 mg	3%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	2 μg	2%
Thiamine	0.3 mg	23%
Riboflavin (B2)	1 mg	44%
Niacin	14 mg	84%
Vitamin B6	0.4 mg	31%
Folate (B9)	62 μg	15%
Vitamin B12	6 μg	235%
Pantothenic acid	2 mg	32%
Choline	4 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	83 mg	8%
Iron	5 mg	65%
Potassium	698 mg	15%
Magnesium	67 mg	16%
Phosphorus	457 mg	65%
Zinc	9 mg	81%
Copper	0.3 mg	30%
Manganese	0.2 mg	8%
Selenium	53 μg	97%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	0 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0.2 g	—
Glucose	0 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	4 g	—
Lycopene	0 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	0.3 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 436 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

83min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Lamb Chops with Yogurt-Mint Sauce?

One serving of Lamb Chops with Yogurt-Mint Sauce (1 serving) has 436 calories, which works out to 160 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Lamb Chops with Yogurt-Mint Sauce high in protein?

Yes. It has 49 g of protein per serving, and 46% of its calories come from protein (11 g of protein per 100 calories).

Is Lamb Chops with Yogurt-Mint Sauce keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Lamb Chops with Yogurt-Mint Sauce?

177 mg per serving.

How much sugar is in Lamb Chops with Yogurt-Mint Sauce?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (272 g)

Calories436

% Daily Value*

Total fat 25g	31%
Saturated fat 8g	40%
Trans fat 0g
Cholesterol 151mg	50%
Sodium 177mg	8%
Total carbohydrate 2.3g	1%
Dietary fiber 0.8g	3%
Total sugars 1g
Protein 49g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all