How Many Calories Are in 100 g of Cooked Lamb? A Nutritional Overview

November 8, 2025 •

4 min read

The number of calories in a 100-gram serving of cooked lamb is not a single, fixed figure but varies significantly, typically ranging from around 190 to over 290 calories, depending on the cut and how it is prepared. Understanding how many calories are in 100 g of cooked lamb is key to managing your dietary intake, whether you are aiming for weight loss, muscle gain, or simply a balanced diet.

Quick Summary

The calorie count of cooked lamb depends largely on the cut and fat content. Leaner cuts like leg and loin have fewer calories than fattier options such as shoulder or ground lamb. Cooking method also influences the final calorie count, and lamb is an excellent source of high-quality protein and essential nutrients.

Key Points

Variable Calorie Count: The number of calories in 100g of cooked lamb varies depending on the cut, with leaner cuts like leg and loin having fewer calories than fattier cuts like shoulder or ground lamb.
Leanest Cuts: A 100g serving of lean, roasted lamb leg contains approximately 204 calories, while a roasted loin chop is around 202 calories.
Fattier Cuts: Cooked ground lamb and cooked lamb shoulder can have higher calorie counts, at around 281 and 274 calories per 100g, respectively.
Cooking Method Matters: Healthier cooking methods like roasting and grilling help reduce calories by allowing fat to drip away, while slow-cooking with liquids can also be a healthy option.
Nutrient-Dense Protein Source: Lamb is an excellent source of high-quality protein, iron, zinc, B vitamins, and beneficial fats like CLA, supporting muscle maintenance and preventing anemia.
Smart Preparation for Lower Calories: To reduce calories, choose leaner cuts, trim visible fat, and use healthier cooking techniques while focusing on portion control.

The Calorie Breakdown: Understanding the Variables

The calorie content of cooked lamb can vary dramatically based on the specific cut of meat. A leaner cut, with the fat trimmed, will naturally contain fewer calories than a fattier cut or one with the fat left on. For a 100-gram (3.5-ounce) serving, this difference can be substantial, making informed choices essential for meal planning.

The Leanest Cuts

The leg and loin are typically the leanest and most tender cuts of lamb. When prepared without excessive added fat, they offer a high-protein, lower-calorie option.

Roasted Leg of Lamb (lean, trimmed): A 100-gram portion of roasted leg, with the separable fat trimmed, contains approximately 204 calories. This makes it a great choice for those monitoring their calorie intake while still enjoying a hearty red meat.
Roasted Loin Chop (lean, trimmed): Lean roasted loin chops clock in at around 202 calories per 100 grams. About half of these calories come from protein and half from fat, making it a balanced and nutrient-dense choice.

The Fattier Cuts

Cuts from the shoulder or breast tend to have more marbling and a higher fat content, which in turn increases their calorie count. This additional fat, however, also contributes to a richer flavor, which is why these cuts are often used for slow-cooking and stews.

Cooked Lamb Shoulder (lean and fat): A 100-gram serving of cooked lamb shoulder can have around 274 calories. The higher fat percentage is evident here, providing a different caloric profile compared to leaner options.
Ground Lamb: Often used for burgers, meatballs, and shepherd's pie, cooked ground lamb contains about 281 calories per 100 grams, with its fat content contributing significantly to the total.

How Cooking Method Influences Calories and Nutrition

The way you prepare lamb also plays a crucial role in its nutritional profile. Certain cooking methods can help reduce overall fat and calorie content, while others can add to it.

Healthier Cooking Methods:

Roasting: By roasting leaner cuts on a rack, you allow excess fat to drip away. Using herbs and spices for flavor, rather than oil, keeps the calorie count low.
Grilling: Grilling works similarly to roasting, with high heat melting fat away. As with roasting, it's a great option for chops and skewers made from leaner cuts.
Slow-Cooking or Stewing: For tougher cuts like the shoulder, slow-cooking breaks down connective tissue for tenderness. By using a broth-based liquid, you can control the fat content. Cooking liquid that includes the rendered fat should be consumed sparingly or skimmed off.

Cooking Methods to Watch:

Pan-Frying: Cooking lamb in a skillet often requires adding oil or butter, increasing both the fat and calorie count. Opt for a healthy oil like olive or coconut oil if you do pan-fry.
Deep-Frying: Submerging lamb in hot oil adds a significant amount of fat and calories, making this an unhealthy preparation method.

Beyond Calories: Lamb's Rich Nutritional Profile

Lamb is more than just a source of calories; it's packed with high-quality protein, vitamins, and minerals that are essential for good health. A 100-gram serving of lean, cooked lamb provides:

High-Quality Protein: Lamb is a complete protein, containing all nine essential amino acids needed for muscle growth and repair. A typical 100-gram serving offers 25-27 grams of protein.
Vitamins: It's an excellent source of Vitamin B12, crucial for blood formation and brain function. It also contains B3 (niacin) and B2 (riboflavin).
Minerals: Lamb is a rich source of heme iron, which is highly bioavailable and helps prevent anemia. It also provides zinc, phosphorus, and selenium.
Conjugated Linoleic Acid (CLA): Lamb contains higher levels of this ruminant trans fat compared to beef, and it has been linked to several health benefits, including reduced body fat.

Comparison Table: Lamb Cuts (per 100g, cooked)


Cut	Approx. Calories	Approx. Protein (g)	Approx. Fat (g)
Leg (lean, roasted)	204	28	9
Loin Chop (lean, roasted)	202	27	10
Shoulder (lean & fat, cooked)	274	22	20
Ground Lamb (cooked)	281	25	19

Incorporating Lamb into a Healthy Diet

To maximize the health benefits of lamb, focus on leaner cuts and cooking methods that minimize added fats. Here are some tips:

Choose Wisely: Opt for leg or loin cuts for lower-calorie, leaner protein. Ask your butcher to trim off excess fat before packaging.
Marinate for Flavor: Use herbs, spices, garlic, and a splash of lemon juice instead of heavy oil-based marinades to infuse flavor without adding calories.
Pair with Vegetables: Serve lamb with a generous portion of roasted or steamed vegetables and a whole grain like quinoa. This adds fiber and nutrients while keeping your meal balanced.
Manage Portion Sizes: A 100-gram (3.5-ounce) serving is a standard portion size. Being mindful of this can help prevent overconsumption of calories, especially with fattier cuts.
Consider Cooking Methods: Prioritize roasting, grilling, or slow-cooking. These methods bring out the natural flavors of the meat without requiring a lot of extra fat.

Conclusion: A Nutritious Addition to Your Diet

Lamb is a highly nutritious and versatile red meat, offering a wealth of high-quality protein and essential micronutrients like iron, zinc, and Vitamin B12. While the calorie count can vary depending on the cut and cooking method, making informed choices allows you to enjoy lamb as a healthy part of your diet. By opting for leaner cuts, trimming visible fat, and using healthier cooking methods, you can control your calorie intake while reaping the many nutritional rewards this red meat has to offer. Remember to pair it with plenty of vegetables to create a balanced, satisfying, and delicious meal.

For more general information on dietary guidelines, consult reputable sources like the U.S. Department of Agriculture's official nutrition site. Nutrition.gov is a valuable resource for making healthful eating choices.

Frequently Asked Questions

Yes, trimming the visible fat from lamb before cooking can significantly lower its calorie count. Since fat is more calorically dense than protein, removing it directly reduces the total energy content per serving, making leaner cuts like the leg or loin a better choice for weight management.

Yes, lamb is an excellent source of high-quality, complete protein, which contains all the essential amino acids needed for muscle growth and repair. Including lean cuts of lamb in your diet can be very beneficial for building and maintaining muscle mass.

A 100-gram serving of cooked ground lamb typically has more calories than leaner, roasted cuts like the leg or loin, often containing around 281 calories due to its higher fat content. For a lower-calorie ground option, consider requesting a leaner cut like the leg to be ground at the butcher.

Yes, you can include lamb in a balanced diet. By choosing leaner cuts like the leg or loin, trimming excess fat, and using healthy cooking methods such as roasting or grilling, you can control the calorie and fat intake. Portion control is also key to enjoying it mindfully.

No, the calories in lamb are not uniform. The total calorie count varies based on the fat content of the specific cut. The proportion of calories from fat versus protein differs significantly between a fatty shoulder cut and a lean leg cut.

Lamb is a rich source of essential vitamins and minerals. It provides a significant amount of Vitamin B12, iron, zinc, selenium, niacin, and phosphorus, all of which are vital for various bodily functions.

Yes, the cooking method can impact both the calorie count and nutritional value. For instance, roasting or grilling can reduce fat, while slow-cooking or stewing, especially if the liquid is consumed, may retain more of the water-soluble B vitamins that can be lost otherwise.