Lamb Nutrition Facts: Calories, Vitamins & Minerals
Lamb nutrition facts per 100 g and per serving
Figures are for: Lamb, stewed
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 268 kcal | 402 kcal |
| Energy (kilojoules) | 1,121 kJ | 1,682 kJ |
| Protein | 22 g | 33 g |
| Fat | 20 g | 30 g |
| incl. saturated | 8.5 g | 13 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.6 g | 0.9 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
268 kcal (1,121 kJ) per 100 g · P/F/C 22/20/0 g
Serving (150 g) — 402 kcal (1,682 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is lamb healthy?
Partly. Lamb has real nutritional upsides, but overall it gets grade D on the open 2023 Nutri-Score algorithm — better in small portions than as an everyday staple.
For
- Protein: 33 g per serving — 59% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 13 g per serving — 65% of the 20 g daily reference intake.
A typical serving is 150 g: 402 kcal, 33 g protein, 30 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Lamb provides protein, iron, zinc and vitamin B12; it usually carries more fat and saturated fat than beef.
protein 33%fat 67%carbs 0%
Vitamins and minerals in lamb
Per 100 g, the standouts are vitamin B12 — 2.8 mcg, 116% of the Daily Value (#3 of 29 in our meat & poultry section); zinc — 6.8 mg, 62% of the Daily Value (#1 of 29 in our meat & poultry section); selenium — 34 mcg, 61% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.07 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.22 mg | 0.33 mg | 25% |
| Niacin (B3) | 6.2 mg | 9.2 mg | 58% |
| Vitamin B6 | 0.11 mg | 0.17 mg | 10% |
| Folate (B9) | 18 mcg | 27 mcg | 7% |
| Vitamin B12 | 2.8 mcg | 4.2 mcg | 174% |
| Potassium | 261 mg | 392 mg | 8% |
| Calcium | 27 mg | 41 mg | 3% |
| Magnesium | 25 mg | 38 mg | 9% |
| Phosphorus | 193 mg | 290 mg | 23% |
| Iron | 2.4 mg | 3.6 mg | 20% |
| Zinc | 6.8 mg | 10 mg | 93% |
| Copper | 0.13 mg | 0.19 mg | 21% |
| Selenium | 34 mcg | 51 mcg | 92% |
| Cholesterol | 117 mg | 176 mg | 59% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised” (FDC ID 172554, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Lamb calories by weight, 50–300 g
150 g of lamb has 402 calories and 200 g has 536. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 134 | 11 / 10 / 0 |
| 100 g | 268 | 22 / 20 / 0 |
| 150 g — typical serving | 402 | 33 / 30 / 0 |
| 200 g | 536 | 44 / 40 / 0 |
| 250 g | 670 | 55 / 50 / 0 |
| 300 g | 804 | 66 / 60 / 0 |
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Lamb: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lamb leg, raw | 128 | 20 / 5.1 / 0.5 |
| Roast leg of lamb | 230 | 27 / 14 / 0 |
| Lamb, stewed | 268 | 22 / 20 / 0 |
| Lamb, boiled | 290 | 22 / 23 / 0 |
Calories in dishes with lamb
| Dish | Serving | Kcal per serving | Lamb in it |
|---|---|---|---|
| Rogan josh (lamb curry) | 250 g | 508 | ≈128 g |
| Lamb khinkali | 250 g | 523 | ≈100 g |
| Lamb manti | 230 g | 490 | ≈90 g |
| Lamb shawarma | 270 g | 567 | ≈90 g |
| Lamb biryani | 360 g | 655 | ≈101 g |
| Wedding pilaf with raisins and chickpeas | 400 g | 764 | ≈101 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 150 g serving is 402 kcal — roughly 2 h 11 min of easy walking or 50 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Lamb
Why swap: lamb has a lot of saturated fat (8.5 g per 100 g), a fair amount of salt (0.6 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Roast leg of lamb — 170 g, 391 kcal: −2.9 g saturated fat, +13 g protein.
Lamb vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Ground Beef | 245 | 26 / 15 / 0 |
| Corned Beef | 251 | 18 / 19 / 0.5 |
| Sirloin Steak | 257 | 27 / 16 / 0 |
| Hot Dog Sausages | 266 | 11 / 24 / 2 |
| Lamb | 268 | 22 / 20 / 0 |
| Beef Steak | 271 | 26 / 18 / 0 |
| Chicken Nuggets | 296 | 15 / 19 / 17 |
Lamb: head-to-head comparisons
FAQ
How many calories are in 100 g of lamb?
100 g of lamb has 268 calories, with 22 g protein, 20 g fat and 0 g carbohydrates.
How many calories are in a serving of lamb?
A 150 g serving has 402 calories: 33 g protein, 30 g fat and 0 g carbs.
What are the macros of lamb?
Per 100 g: 22 g protein, 0 g carbs and 20 g fat. By calories that's about 33% protein, 0% carbs and 67% fat.
How long do you have to walk to burn a serving of lamb?
About 2 h 11 min of easy walking or 50 min of cycling for a 70 kg (154 lb) person — that's the 402 calories in a 150 g serving.
What vitamins and minerals are in lamb?
Per 100 g, lamb is richest in vitamin B12 (2.8 mcg, 116% DV), zinc (6.8 mg, 62% DV), selenium (34 mcg, 61% DV) — from USDA FoodData Central record 172554.
How much fiber is in lamb?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in lamb change with the type and cooking method?
Per 100 g it ranges from 128 kcal (lamb leg, raw) to 290 kcal (lamb, boiled); lamb, stewed is in between, at 268 kcal.
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