How Many Calories in Lamb? Nutrition Facts & Macros
A serving of roasted lamb (85 g) has 219 calories
Protein 21.7g · Carbs 0g · Fat 14g
Lamb is a nutrient-dense red meat prized in Mediterranean, Middle Eastern, and Australasian cuisines. With 258 kcal, 25.55 g of protein, and 16.48 g of fat per 100 g, roasted lamb leg delivers a strong protein punch with zero carbs. It is an excellent source of zinc (4.4 mg, about 40% of the daily value) and vitamin B12 — two nutrients often lacking in plant-based diets. Here is everything you need to know about lamb calories and macros, based on USDA data. Roasted lamb leg contains about 57% water by weight.
1079 kJ · per 100g · Water: 57.48 g
Calorie Calculator: Lamb (Roasted)
85 g Lamb (Roasted) contains 219 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (85 g) | 219 kcal | 21.7g | 0g | 14g |
| 1 large serving (170 g) | 439 kcal | 43.4g | 0g | 28g |
| 100 grams | 258 kcal | 25.6g | 0g | 16.5g |
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Lamb (Roasted) — Nutrition Facts
| Lamb (Roasted) | per 100g |
|---|---|
| Calories | 258 kcal |
| Protein | 25.55 g |
| Fat | 16.48 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 66 mg |
| Potassium | 313 mg |
| Magnesium | 24 mg |
| Phosphorus | 191 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 20 mcg |
| Manganese | 0.022 mg |
| Water | 57.48 g |
Source: USDA FoodData Central (FDC ID: 174312) · Data verified April 2026
Variations
Leg, roasted (default)
258 kcal, 25.55 g protein, 16.48 g fat per 100 g. The most common lamb cut for Sunday roasts and family dinners. Good balance of lean meat and flavourful fat. Slow-roast at 150–160 °C for best results.
Lamb chops / loin
~262 kcal per 100 g. Slightly fattier than leg, with more marbling. Quick to cook — grill or pan-sear 3–4 minutes per side. A popular restaurant cut, excellent for individual portions.
Ground lamb
~283 kcal per 100 g. Higher in fat than whole cuts because trimmings are included. Popular for burgers, kebabs, moussaka, and shepherd's pie. Drain excess fat after browning to reduce calories.
Rack of lamb
~310 kcal per 100 g. Premium cut with higher fat content from rib marbling. Often served as a restaurant centerpiece — herb-crusted and roasted. The most expensive lamb cut per kilogram, but also the most visually impressive.
Dietary Perspectives
For Weight Loss
Lamb is moderately calorie-dense at 258 kcal per 100 g — higher than chicken breast (165 kcal) but comparable to other red meats. The high protein content (25.55 g per 100 g) promotes satiety and helps preserve muscle during a calorie deficit. Choose leaner cuts like leg over rack, trim visible fat before cooking, and stick to a 85 g serving (~219 kcal) to stay within your calorie budget. Pair with vegetables rather than starchy sides for the best weight loss results.
For Athletic Performance
Lamb provides 258 kcal and 25.55 g of complete protein per 100 g — an excellent post-workout recovery food. The high zinc content (4.4 mg, ~40% DV) supports testosterone production and muscle repair. B12 is essential for red blood cell formation and oxygen transport to muscles. Heme iron (more bioavailable than plant iron) helps prevent exercise-induced anemia. A 170 g serving delivers about 43.4 g of protein — nearly meeting the 40–50 g recommended for optimal muscle protein synthesis post-exercise.
For Keto
Lamb is one of the best proteins for keto — zero carbs, high fat, and excellent protein. Per 100 g: 0 g carbs, 16.48 g fat, 25.55 g protein. A 85 g serving has 0 g carbs with ~14 g fat and ~21.7 g protein — the ideal keto macro ratio without any additional fat source needed. The saturated fat content (6.89 g per 100 g) and cholesterol (93 mg) are within normal ranges for a ketogenic diet. Pair with low-carb vegetables and butter or olive oil for a complete keto meal.
Frequently Asked Questions
How many calories are in lamb?
A 3 oz serving of roasted lamb leg (85 g) contains approximately 219 calories. Per 100 g, roasted lamb leg has 258 calories. A larger 6 oz serving (170 g) has about 439 calories. Most of the calories come from protein (25.55 g) and fat (16.48 g), with zero carbohydrates.
How much protein is in lamb?
Roasted lamb leg provides 25.55 g of protein per 100 g — comparable to beef steak and slightly higher than chicken thigh. A 3 oz serving (85 g) delivers about 21.7 g of complete protein with all essential amino acids. Lamb is also rich in B12, zinc (4.4 mg, ~40% DV), and heme iron, which is more bioavailable than plant-based iron.
Is lamb keto-friendly?
Yes — lamb is one of the best keto foods. It has zero carbohydrates per 100 g, making it ideal for strict ketogenic diets. The fat content (16.48 g per 100 g) provides sustained energy, and the high protein (25.55 g) supports muscle maintenance. A 3 oz serving (85 g) fits perfectly within any keto macro plan with 0 g carbs, ~14 g fat, and ~21.7 g protein.
Lamb vs beef — what is the nutritional difference?
Roasted lamb leg (258 kcal, 25.55 g protein, 16.48 g fat per 100 g) is slightly higher in calories than raw sirloin steak (214 kcal, 19.92 g protein, 14.28 g fat per 100 g), though note that lamb data is for cooked meat while beef sirloin is often listed raw. Lamb tends to have a stronger flavor, more zinc, and slightly more saturated fat (6.89 g vs 5.76 g). Both are excellent zero-carb protein sources.
Lamb vs chicken breast — which has more protein?
Lamb has more calories (258 vs 165 kcal per 100 g) and significantly more fat (16.48 g vs 3.6 g) than chicken breast. Protein is comparable: lamb 25.55 g vs chicken breast ~31 g per 100 g. Chicken breast is leaner and better for low-fat diets, while lamb provides more iron, zinc, and B12. For pure protein density per calorie, chicken breast wins.
How should I cook lamb for the best nutrition?
Roasting and grilling are the healthiest methods — they let excess fat drip away without adding oil. Slow-roasting lamb leg at lower temperatures (150–160 °C) preserves moisture and tenderness. Avoid deep-frying, which adds significant calories from oil. Internal temperature of 63 °C (medium-rare) to 71 °C (medium) is recommended. Letting the meat rest for 10–15 minutes after cooking redistributes juices evenly.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb (Roasted) | 258 | 25.55g | 0g | 16.48g |
| Steak (Beef Sirloin) | 214 | 19.92g | 0g | 14.28g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Turkey Breast (Roasted) | 136 | 29.51g | 0g | 1.97g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
per 100g
Per 100 g, roasted lamb leg has 258 kcal with 25.55 g of protein and 16.48 g of fat — zero carbs. Compared to chicken breast (165 kcal) lamb is richer in calories and fat, but provides more zinc and B12. It sits between lean chicken and fattier beef cuts in the protein spectrum.
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