How Many Calories in a Lamb Chop? Nutrition & Macros
A raw lamb loin chop (100g) has 310 calories
Protein 16.3g · Carbs 0g · Fat 26.6g
Lamb chop is a premium, nutrient-dense cut from the loin — rich in complete protein, vitamin B12, zinc, and iron. Whether you're grilling, roasting, or pan-searing, knowing the exact nutrition facts helps you plan your meals accurately. Here's everything you need to know about lamb chop calories and macros, based on USDA data. A raw lamb loin chop is approximately 57% water by weight, with the remaining mass being protein, fat, and minerals.
1297 kJ · per 100g · Water: 56.55 g
Calorie Calculator: Lamb Chop
100 g Lamb Chop contains 310 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 small chop (~85g) | 264 kcal | 13.9g | 0g | 22.6g |
| 1 medium chop (~120g) | 372 kcal | 19.6g | 0g | 32g |
| 100 grams | 310 kcal | 16.3g | 0g | 26.6g |
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Lamb Chop — Nutrition Facts
| Lamb Chop | per 100g |
|---|---|
| Calories | 310 kcal |
| Protein | 16.32 g |
| Fat | 26.63 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 56 mg |
| Potassium | 214 mg |
| Water | 56.55 g |
Source: USDA FoodData Central (FDC ID: 174319) · Data verified April 2026
Variations
Raw (default)
310 kcal, 16.3g protein, 26.6g fat per 100g. Raw lamb loin chop with visible fat. USDA FDC 174319 data. Cooking concentrates protein and reduces fat as it renders out — expect ~250 kcal, ~25g protein, ~17g fat per 100g when grilled and trimmed.
Grilled, trimmed
~250 kcal, ~25g protein, ~17g fat per 100g. Trimming external fat and grilling removes a significant portion of fat — approximately 20-25% calorie reduction versus raw. The healthiest preparation for lamb chop — high protein, reduced saturated fat, excellent flavor from caramelization.
Lamb rack (frenched)
~295 kcal, ~17g protein, ~25g fat per 100g. A frenched lamb rack is the same loin cut with bones cleaned for presentation. Nutritionally nearly identical to raw lamb chop — the frenching process removes only connective tissue from the bone tips, not meat or fat. Premium restaurant cut, best roasted or grilled whole.
Dietary Perspectives
For Weight Loss
Raw lamb chop is calorie-dense at 310 kcal per 100g with 26.6g fat, so portion control is essential. Trimming visible fat and grilling reduces calories to ~250 kcal per 100g. The 16.3g protein per 100g raw (concentrating to ~25g when cooked) provides solid satiety. Zero carbohydrates, zero sugar. For weight loss, limit to one small trimmed chop (~85g raw) per meal and pair with low-calorie vegetables. The excellent B12 and zinc content supports metabolism during caloric restriction.
For Athletic Performance
Lamb chop provides 16.3g of complete protein per 100g raw (concentrating to ~25g when cooked) — essential for muscle repair and growth. It's an exceptional source of vitamin B12 (2.04 mcg per 100g, 85% DV) — critical for red blood cell production and oxygen delivery to working muscles. Contains 2.53mg zinc per 100g for immune function and testosterone support, plus 1.61mg iron for oxygen transport. With 0g carbohydrates, pair with rice, pasta, or sweet potato post-workout for a complete recovery meal. The higher fat content (26.6g raw) provides sustained energy for endurance athletes.
For Keto
Lamb chop is one of the best meats for a ketogenic diet — 0g net carbs and a naturally high fat-to-protein ratio (26.6g fat vs 16.3g protein per 100g raw). Unlike chicken breast or turkey, you don't need to add extra fat to maintain ketosis. Rich in vitamin B12 (2.04 mcg, 85% DV), zinc (2.53 mg), and iron (1.61 mg) — micronutrients that can be challenging to get on restrictive diets. The saturated fat content (11.76g) is comparable to butter. Simply grill or pan-sear with rosemary and garlic for a satisfying keto meal. Pair with leafy greens or roasted low-carb vegetables.
Frequently Asked Questions
How many calories are in a lamb chop?
A raw lamb loin chop (100g) contains 310 calories. A small chop (~85g) has about 264 calories, and a medium chop (~120g) has about 372 calories. The calorie count is higher than most meats due to the generous marbling — trimming visible fat before cooking can reduce calories by 20-30%. Grilling allows excess fat to drip away.
Is lamb chop a good source of protein?
Yes, a raw lamb chop provides 16.32g of protein per 100g — a complete protein source with all essential amino acids. It's also exceptionally rich in vitamin B12 (2.04 mcg per 100g, about 85% of the daily value) and zinc (2.53 mg, about 23% DV). These nutrients are essential for nerve function, red blood cell formation, and immune health.
Is lamb chop high in fat?
Yes, raw lamb chop is relatively high in fat at 26.63g per 100g, with 11.76g of saturated fat. This is higher than pork chop (11.06g fat) or chicken breast (3.17g fat). However, much of this fat is external and can be trimmed. Grilling a trimmed lamb chop reduces the fat content significantly. For keto dieters, the high fat content is actually an advantage.
Can I eat lamb chop on a weight loss diet?
Yes, but portion control matters. At 310 kcal per 100g raw, lamb chop is calorie-dense compared to chicken breast (151 kcal) or turkey breast (136 kcal). Trimming visible fat and grilling reduces calories by 20-30%. A trimmed, grilled lamb chop provides excellent protein and B12 with moderate calories. Limit portions to one small chop (~85g raw) per meal for effective calorie management.
Is lamb chop good for keto?
Lamb chop is one of the best meats for keto at 0g net carbs and a high fat-to-protein ratio (26.63g fat vs 16.32g protein per 100g). The generous fat content provides sustained energy on a ketogenic diet without needing extra added fats. Rich in B12, zinc, and iron — nutrients that can be harder to get on restrictive diets. Simply grill or pan-sear with herbs for a perfect keto meal.
How does lamb chop compare to pork chop?
Raw lamb chop (310 kcal, 16.3g protein, 26.6g fat per 100g) is significantly higher in calories and fat than a broiled pork chop (209 kcal, 25.6g protein, 11.1g fat). However, lamb chop is much richer in vitamin B12 (2.04 vs 0.59 mcg), iron (1.61 vs 0.79 mg), and zinc (2.53 vs 2.14 mg). Pork chop wins on protein density and thiamin (B1), while lamb chop excels in B12 and iron. Note: lamb values are raw, pork values are cooked — cooked lamb would have higher protein concentration.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb Chop | 310 | 16.32g | 0g | 26.63g |
| Pork Chop | 209 | 25.61g | 0g | 11.06g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Turkey Breast (Roasted) | 136 | 29.51g | 0g | 1.97g |
| Ground Beef (80/20) | 272 | 26.94g | 0g | 17.71g |
per 100g
Per 100g, a raw lamb loin chop has 310 kcal with 16.3g of protein and 26.6g of fat. Compared to a broiled pork chop (209 kcal, 25.6g protein, 11.1g fat), lamb chop is higher in calories and fat but significantly richer in vitamin B12 (2.04 vs 0.59 mcg) and iron (1.61 vs 0.79 mg). Note: lamb values are raw — cooked lamb would concentrate protein and reduce fat. Compared to chicken breast (151 kcal, 30.5g protein, 3.2g fat), lamb chop is far more calorie-dense but provides superior B12, zinc, and iron.
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