Lamb: Calories, Nutrition & Healthier Swaps

Lamb provides protein, iron, zinc and vitamin B12; it usually carries more fat and saturated fat than beef.

Lamb nutrition facts per 100 g and per serving

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.

Lamb: what's in it

A serving (serving, 150 g) provides 33 g of protein — about 59% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, lamb gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 8.5 g per 100 g, against a daily reference of about 20 g.

How much movement is one serving?

One serving (serving, 150 g) 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

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Roast leg of lamb — 170 g, 391 kcal: −2.9 g saturated fat, +13 g protein.
• Chicken breast, raw — 360 g, 407 kcal: −11 g saturated fat, +52 g protein.
• Grilled turkey breast — 300 g, 405 kcal: −11 g saturated fat, +54 g protein.
• Chicken Breast — 290 g, 397 kcal: −11 g saturated fat, +51 g protein.