How many calories are in 100g of cooked lamb?

December 2, 2025 •

3 min read

According to nutritional data, a 100-gram serving of cooked ground lamb contains approximately 281 calories, while a leaner roasted cut may have closer to 202 calories. The precise number of calories in 100g of cooked lamb is not a single figure, as it varies significantly depending on the specific cut of meat and the cooking method used.

Quick Summary

The calorie count for 100g of cooked lamb varies, influenced by the cut and preparation method. Lean cuts like loin or leg have fewer calories than fattier options such as shoulder or breast. Cooking methods like grilling and roasting also impact the final calorie count.

Key Points

Variable Calorie Count: The number of calories in 100g of cooked lamb is not fixed, varying significantly with the cut and preparation method.
Lean Cuts are Lower in Calories: Leaner options like loin or leg generally contain fewer calories and less fat than fattier cuts such as shoulder or ground lamb.
Cooking Method Matters: Grilling, roasting on a rack, and broiling can reduce the final calorie count by allowing fat to render and drip away.
Rich in Protein and Nutrients: Lamb is an excellent source of high-quality protein, iron, zinc, and vitamin B12, supporting muscle maintenance and preventing anemia.
Trimming Fat Reduces Calories: Cutting off visible fat before cooking is an effective way to lower the total caloric and fat content of your meal.
Ground Lamb is Fattier: Cooked ground lamb typically has a higher calorie and fat content compared to leaner, solid cuts.

The Caloric Range for 100g of Cooked Lamb

There is no single number for the calories in 100g of cooked lamb because factors like the cut, trim, and cooking process play a significant role. For instance, a very lean cut that has been roasted will be significantly lower in calories than a fattier cut of ground lamb that has been fried.

Factors Affecting Calorie Count

Cut of Meat: Leaner cuts from the leg or loin naturally have less fat and, therefore, fewer calories than fattier cuts from the breast or shoulder.
Fat Trim: Trimming away excess fat before cooking can substantially lower the total calorie and fat content.
Cooking Method: Methods like grilling and roasting allow fat to render and drip away, reducing the final fat content. Conversely, stewing can sometimes increase fat percentage if fat is absorbed from other ingredients.
Added Ingredients: The use of oil or butter during frying will increase the overall calorie count of the final dish.

A Comparison of Calorie Counts by Lamb Cut

The following table provides a comparison of approximate calorie and fat content for 100g of cooked lamb, based on the specific cut and cooking method. These figures can serve as a helpful guide for meal planning.


Lamb Cut (Cooked)	Approximate Calories (per 100g)	Approximate Total Fat (per 100g)
Ground Lamb	281 kcal	19g
Roasted Lamb Chop (Lean)	202 kcal	10g
Roasted Leg (Lean Only)	197 kcal	~11g
Grilled Loin Chops (Lean)	215 kcal	~11g
Fried Lamb Mince	235 kcal	18.3g

Nutritional Profile of Lamb

Beyond just calories, lamb is a nutrient-dense food that provides many essential vitamins and minerals. A 100g serving is an excellent source of high-quality protein, which is vital for building and maintaining muscle mass.

Key Nutrients in Lamb

Vitamin B12: Critical for blood formation and nervous system function. Lamb is an excellent source.
Zinc: Essential for immune function and overall growth. Lamb provides a significant amount of bioavailable zinc.
Iron: Lamb is rich in heme iron, which is highly bioavailable and effectively absorbed by the body.
Selenium: An important mineral with antioxidant properties, vital for various bodily functions.
Niacin (Vitamin B3): Plays a role in metabolism and maintaining a healthy nervous system.

Maximizing Nutritional Value and Managing Calories

To get the most out of your lamb while keeping an eye on calories, consider these preparation tips:

Choose Leaner Cuts: Opt for cuts like leg, loin, or sirloin to naturally reduce fat and calorie content.
Trim Excess Fat: Before cooking, trim off any visible, hard white fat from the edges of the meat.
Use Healthy Cooking Methods: Grilling, roasting on a rack, and broiling are excellent for letting fat drain away. Steaming or slow-cooking in a water bath can also reduce fat.
Pair with Vegetables: Serve your lamb with a generous portion of non-starchy vegetables to increase satiety without adding significant calories.
Control Portion Sizes: A standard serving is often considered 3-4 ounces (about 85-113g), so being mindful of your portion helps manage overall calorie intake.

Conclusion

The calorie content of 100g of cooked lamb is not fixed, but understanding the differences between cuts and cooking methods is key to controlling your intake. For a leaner option, a roasted loin or leg is preferable, offering around 200-220 calories, whereas ground lamb can be over 280 calories. Beyond calories, lamb provides a wealth of high-quality protein and essential nutrients like iron, zinc, and Vitamin B12, making it a valuable part of a balanced diet when prepared mindfully. By choosing leaner cuts and cooking methods, you can enjoy lamb's robust flavor and nutritional benefits without compromising your health goals.

Frequently Asked Questions

Yes, cooking meat like lamb causes it to lose water and fat, increasing the concentration of nutrients and calories in the remaining weight. For a 100g serving, the cooked calories represent a denser, higher-calorie portion than 100g of raw lamb.

Generally, ground lamb tends to be higher in calories than a lean lamb chop. A 100g serving of cooked ground lamb contains approximately 281 calories, while a lean, roasted lamb chop is closer to 202 calories.

To reduce calories, choose leaner cuts like the leg or loin, trim all visible fat before cooking, and use low-fat cooking methods like grilling, broiling, or roasting on a rack.

Yes, lamb is an excellent source of high-quality protein. A 100g serving of cooked lamb can provide around 25-27 grams of protein, containing all the essential amino acids needed for muscle growth and repair.

Cooking methods affect fat content differently. Grilling and roasting allow fat to drain away, reducing the total fat. Moist cooking methods like stewing can cause the meat to absorb fat from other ingredients, potentially increasing the fat content.

Cooked lamb is rich in vital micronutrients. A 100g serving is a good source of Vitamin B12, zinc, iron, selenium, and niacin, all of which are essential for various bodily functions.

Beyond its high-quality protein, lamb is packed with iron to help prevent anemia and zinc to support the immune system. Its nutrients also help with muscle maintenance and can boost exercise performance.