News of Health / Nutrition Facts Library
Lamb Nutrition Facts: Is Lamb Good for You?
Cooked ground lamb is a source of many nutrients. It is high in protein, vitamin B12, zinc, selenium, and niacin, and is a good source of iron and several other B vitamins. However, it is also high in calories and saturated fat, providing 41% of the daily value for saturated fat in a 100-gram serving. Its role in a diet depends on portion sizes and what other foods are eaten.
Per 100 g · Lamb, ground, cooked, broiled
What stands out in lamb
- High in protein. A 100-gram portion of cooked ground lamb provides 24.8 grams of protein, which is 50% of the Daily Value (DV).
- Source of vitamin B12. This serving size contains 2.6 micrograms of vitamin B12, supplying 109% of the Daily Value.
- High in key minerals. Ground lamb is high in zinc, with 4.7 mg (42% DV), and selenium, with 27.7 mcg (50% DV) per 100 grams.
- Saturated fat content. A 100-gram serving contains 19.6 grams of total fat, which includes 8.1 grams of saturated fat (41% of the DV).
What to keep in mind
- A 100-gram serving of cooked ground lamb contains 283 calories.
- This portion also provides 8.1 grams of saturated fat, which is 41% of the recommended daily limit.
Lamb nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 283 kcal | – |
| Protein | 24.8 g | 50% |
| Total fat | 19.6 g | 25% |
| Saturated fat | 8.1 g | 41% |
| Monounsaturated fat | 8.3 g | – |
| Polyunsaturated fat | 1.4 g | – |
| Cholesterol | 97 mg | 32% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 55.1 g | – |
| Sodium | 81 mg | 4% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 339 mg | 7% |
| Calcium | 22 mg | 2% |
| Iron | 1.8 mg | 10% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 201 mg | 16% |
| Zinc | 4.7 mg | 42% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.02 mg | 1% |
| Selenium | 27.7 mcg | 50% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 mcg | 0% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin K | 5.3 mcg | 4% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 6.7 mg | 42% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (DFE) | 19 mcg | 5% |
| Vitamin B12 | 2.6 mcg | 109% |
| Choline | 93.4 mg | 17% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Lamb by portion
The nutrition information changes with portion size. A 3-ounce serving of cooked ground lamb has 241 calories, about 21 grams of protein, and 17 grams of fat. A much larger portion, described as the cooked yield from 1 pound of raw meat (313 g), contains 886 calories, about 78 grams of protein, and 61 grams of fat. Both portions contain zero carbohydrates, fiber, or sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 241 | 21.1 g | 0 g | 0 g | 16.7 g |
| 1 unit, cooked (yield from 1 lb raw meat) | 313 g | 886 | 77.6 g | 0 g | 0 g | 61.3 g |
How lamb compares with other meats
Compared to other meats on this site, cooked ground lamb ranks second highest for both calories and total fat. A 100-gram portion of ground lamb has more calories (283) and fat (about 20 g) than the same amount of sirloin steak (187 calories, 7 g fat) or chicken thigh (179 calories, 8 g fat). Its protein content of about 25 grams is similar to that of ground beef and chicken thigh. Among the meats tracked, it has the highest amounts of calcium and vitamin K, though the total amounts are small.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Lamb | 283 | 24.8 g | 0 g | 0 g | 19.6 g |
| Ground Beef | 250 | 25.9 g | 0 g | 0 g | 15.4 g |
| Beef Liver | 191 | 29.1 g | 5.1 g | 0 g | 5.3 g |
| Sirloin Steak | 187 | 29.5 g | 0 g | 0 g | 6.7 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
Quick answers
How much protein is in a serving of ground lamb?
A 3-ounce serving of cooked, broiled ground lamb provides 21.1 grams of protein. A 100-gram serving (about 3.5 ounces) contains 24.8 grams.
Is lamb high in calories?
A standard 3-ounce serving of cooked ground lamb contains 241 calories. Per 100 grams, it has 283 calories, which is higher than sirloin steak or chicken thigh.
Does ground lamb have any carbs or sugar?
No, cooked ground lamb contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how lamb fits your situation.
Last updated October 21, 2026