How many calories are in 20% fat lamb mince?: A Comprehensive Nutrition Guide

October 24, 2025 •

4 min read

On average, a 100g serving of raw 20% fat lamb mince contains approximately 220-245 calories. This calorie count is a crucial piece of information for anyone tracking their intake, as the fat content significantly influences the final nutritional profile of the meal.

Quick Summary

This guide provides a detailed look at the calorie content and nutritional breakdown of 20% fat lamb mince. It explains how cooking methods impact the final calorie count and offers practical comparisons with leaner alternatives. The article also covers key micronutrients and provides tips for incorporating this meat into a balanced diet.

Key Points

Calories per 100g: Raw 20% fat lamb mince contains approximately 220-245 calories.
Impact of Cooking: Cooking reduces fat and water content, concentrating nutrients and slightly increasing the calorie count per 100g of the final product.
Key Nutrients: Lamb mince is a great source of protein, iron, and B vitamins, particularly Vitamin B12 and zinc.
Fat Profile: The 20% fat content includes a notable amount of saturated fat, which should be considered for those monitoring their intake.
Lean vs. 20% Fat: Leaner mince offers fewer calories and less saturated fat but lacks the moisture and richness of the 20% fat version.
Healthier Cooking: To reduce calories, drain excess fat after browning, control portion sizes, and add vegetables to your dishes.

Nutritional Breakdown of 20% Fat Lamb Mince

Understanding the calorie and macronutrient content of 20% fat lamb mince is essential for informed meal planning. The number of calories can vary slightly depending on the specific product and preparation, but general guidelines are consistent across food databases. This medium-fat content provides a balance of flavour and moisture, which is often preferred for dishes like burgers, meatballs, and shepherd's pie.

Raw vs. Cooked Calorie Content

The nutritional information of raw mince differs from its cooked state. When cooked, fat renders and drains away, which can alter the final calorie count. For example, some sources indicate that 100g of cooked 20% fat lamb mince might contain closer to 267 calories, with a higher protein concentration due to moisture loss. This demonstrates that the cooking process is a significant factor in the meal's ultimate nutritional value.

Raw (per 100g): Typically contains around 220-245 kcal, with approximately 17-20g of fat and 16-17g of protein.
Cooked (per 100g): Can increase to around 267 kcal, as water evaporates, concentrating the remaining fat and protein. The protein content can rise to over 20g.
Impact of Cooking Method: Frying in a pan will yield a different result than slow-cooking in a casserole. Draining excess fat after cooking can further reduce the calorie count.

Macronutrients and Micronutrients

Beyond calories, 20% fat lamb mince is a source of essential macronutrients and micronutrients that contribute to a balanced diet.

Macronutrients

Protein: A 100g serving is an excellent source of high-quality protein, which is vital for building and repairing tissues.
Fats: The 20% fat content includes both saturated and unsaturated fats. It's important to be mindful of the saturated fat intake, as it's a significant portion of the total fat. The fat content is also what makes this mince so flavourful.
Carbohydrates: Lamb mince is naturally low in carbohydrates, making it a good fit for low-carb diets.

Micronutrients

Iron: Lamb is a rich source of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources.
Vitamin B12: This vitamin is crucial for nerve function and the production of red blood cells, and lamb mince is a good source.
Zinc: An important mineral for immune function and cell growth.

Comparison: 20% Fat Lamb Mince vs. Lean Mince

Choosing between 20% fat and leaner lamb mince depends on your dietary goals and cooking needs. The higher fat content offers richer flavour and moisture, while the leaner options are better for those monitoring calorie and saturated fat intake.


Feature	20% Fat Lamb Mince	Lean Lamb Mince (e.g., 7% fat)
Calories (per 100g, cooked)	Approx. 267 kcal	Significantly lower, around 166 kcal
Fat Content	Higher, around 19-23g per 100g	Lower, around 10-12g per 100g
Saturated Fat	High, typically 9-11g per 100g	Lower, making it a more heart-friendly option
Protein	Similar to lean mince, high protein source	Similar to 20% fat mince
Flavour & Texture	Richer, more succulent due to higher fat content	Drier, less rich flavour; can be more chewy
Cooking Suitability	Great for burgers, sausages, and dishes requiring flavour	Better for stews, curries, and casseroles where flavour comes from other ingredients

Healthy Cooking Practices for Lamb Mince

To make 20% fat lamb mince healthier without sacrificing flavour, consider these cooking techniques:

Drain Excess Fat: After browning the mince, use a slotted spoon to transfer it to a plate. For maximum fat removal, place the mince in a sieve over a bowl to collect the rendered fat. This simple step can significantly lower the final calorie and saturated fat content.
Add Vegetables: Incorporate plenty of vegetables like onions, carrots, and celery. Not only does this add fibre and vitamins, but it also increases the dish's volume, allowing for smaller portions of meat per serving.
Use Healthy Fats: If additional oil is needed, opt for a small amount of olive oil instead of butter. Alternatively, some recipes allow the mince's fat to do the work, so no added oil is required.
Build Flavour with Spices: Use a variety of herbs and spices to enhance the taste, reducing the reliance on fat for flavour. Cumin, coriander, and rosemary pair exceptionally well with lamb.
Control Portion Sizes: Being mindful of portion size is key. A 100g serving of cooked mince is a reasonable portion for a main meal.

Conclusion: Making Informed Dietary Choices

While 20% fat lamb mince is a flavourful and nutritious source of protein and essential micronutrients like iron and B12, its higher fat and calorie content means it should be consumed in moderation as part of a balanced diet. The ultimate nutritional profile of a dish containing lamb mince depends heavily on the cooking method and accompanying ingredients. By being mindful of preparation and portion size, you can enjoy the richness of 20% fat lamb mince while still adhering to your dietary goals. For those needing to significantly reduce fat intake, choosing a leaner cut is a simple and effective alternative.

For more detailed information on nutritional values, you can consult databases like the USDA FoodData Central or others referenced in the search results.

Frequently Asked Questions

The calorie count is comparable, but can vary by brand and specific fat percentage. Generally, 20% fat lamb mince is very similar in calories to 20% fat beef mince, with differences mainly coming from the type of fat and muscle composition.

Yes, draining excess fat after browning can significantly reduce the overall calorie and saturated fat content of your meal. The rendered fat contains a large portion of the meat's calories.

While 20% fat lamb mince contains a higher proportion of saturated fat than leaner options, it can still be part of a healthy diet when consumed in moderation. The key is balance and portion control.

A 100g serving of cooked 20% fat lamb mince typically provides over 20 grams of high-quality protein, which is essential for muscle health and bodily functions.

Yes, lamb mince is naturally low in carbohydrates, making it suitable for low-carb diets. The calories come primarily from protein and fat.

Browning the mince first to render and drain excess fat is a healthy and flavourful way to start. It works well for dishes like shepherd's pie, chili, and homemade burgers.

Yes, lamb mince is a good source of several key micronutrients, including highly bioavailable iron, vitamin B12, and zinc, all of which are important for overall health.