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Lamb Calories
Rich in iron and zinc, high-quality protein source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Lamb (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 30.7 g of protein, 21.2 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Lamb?
Lamb is meat from a young sheep, sold in cuts such as chops, leg, shoulder and diced pieces. Across its traditional regions, it is roasted, grilled or slowly braised; it also features in stews and curries. In Turkey, kuzu is commonly served as kebabs, chops or tender, slow-cooked dishes.
Its flavour is savoury and distinctive, while the texture ranges from juicy and tender to firm depending on the cut and cooking method. It pairs well with roasted vegetables, salads, grains or flatbread. Lamb provides high-quality protein and is a source of iron and zinc. For a lighter meal, choose a leaner cut and serve it with plenty of vegetables.
Lamb Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25.6g
· 51% 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 0% · Protein 39% · Fat 61%
Lamb Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B3
6.7mg · 42% DV
B2
0.25mg · 19% DV
B5
0.6mg · 12% DV
Minerals
Zinc
5mg · 45% DV
Phosphorus
210mg · 30% DV
Selenium
8µg · 15% DV
Iron
2mg · 11% DV
How Nutritious Is Lamb?
Nutrient density
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.
Satiety score
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.
Lamb Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lamb
To burn the 250 calories in 100 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.
Is Lamb Processed?
NOVA 1
Unprocessed
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.
Does Lamb Contain Allergens?
No known major allergens
Which Diets Is Lamb Good For?
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
Lamb Fat Profile
SATURATED
7.6g
MONOUNSATURATED
7.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
Compare Lamb
Foods Similar to Lamb
Frequently Asked Questions About Lamb
How do you cook lamb so it stays tender?
Match the cooking method to the cut: braise tougher cuts such as shoulder or shank slowly with moisture, while loin chops need a quick cook over high heat. Rest the meat briefly before serving so its juices settle.
Why does lamb taste or smell gamey?
Lamb has a distinctive flavor, and its fat can make that flavor more pronounced. Trimming excess fat and using garlic, rosemary, or lemon can soften the aroma; a sour, rotten, or ammonia-like smell means the meat should be discarded.
What is the difference between lamb and mutton?
Lamb comes from a younger sheep, while mutton comes from an older one. Lamb is usually milder and more tender; mutton has a stronger flavor and firmer texture, so it often benefits from slow, moist cooking.
Which cut of lamb is best for roasting, grilling, or slow cooking?
Leg is a good choice for roasting, loin chops cook quickly on a grill or in a pan, and shoulder or shank suits slow cooking. Ask your butcher to cut the meat to match your recipe and cooking method.
How do you cook lamb chops?
Cook lamb chops in a hot pan or on a hot grill, turning them as needed so they brown without drying out. Their thickness affects cooking time, so check the center with a food thermometer rather than relying only on the outside color.
Should lamb be pink in the middle?
Lamb can be served pink when it is a suitable whole cut and has been handled and cooked safely. Ground lamb should be cooked through, since bacteria from the surface can be mixed throughout during grinding.
How do you reduce the strong flavor of lamb?
Trim visible excess fat, which carries much of lamb’s distinctive flavor, and season the meat with herbs such as rosemary or thyme, garlic, and lemon. These steps mellow the taste without hiding the character of the meat.
Can you freeze lamb, and how should you thaw it?
Yes, lamb can be frozen in airtight packaging. Thaw it in the refrigerator rather than on the counter; meat thawed in the refrigerator can generally be refrozen, although the texture may decline.
Should you wash lamb before cooking it?
No, washing lamb can spread bacteria from splashing water onto the sink, hands, and nearby surfaces. Keep raw meat separate from ready-to-eat foods, then clean your hands, utensils, and work surfaces after handling it.
How long do cooked lamb leftovers last in the fridge?
Store cooked lamb promptly in a covered container in the refrigerator and eat it within three to four days. Reheat leftovers until steaming hot throughout, and discard them if they were left at room temperature for too long.
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Nutrition data compiled from USDA FoodData Central and scientific sources.