How many calories are in 5 oz of ground lamb? And more on its nutritional value

November 7, 2025 •

3 min read

According to nutrition data, a standard 5 oz serving of raw ground lamb can contain approximately 398 calories, though this can vary based on fat content. For those considering incorporating this flavorful red meat into a balanced nutrition diet, understanding its full nutritional profile is essential.

Quick Summary

This guide provides a detailed breakdown of the caloric and nutritional content of a 5 oz serving of ground lamb, including its protein, fat, and vitamin profiles. It also compares ground lamb with other common meats, discusses the impact of cooking methods, and provides tips for healthy preparation.

Key Points

Caloric value: A raw 5 oz portion of ground lamb contains around 398 calories, though this varies with fat content.
Rich in micronutrients: Ground lamb is an excellent source of vitamin B12, zinc, iron, and selenium, which support immune and nervous system health.
Macronutrient profile: It is a high-protein, high-fat meat with virtually no carbohydrates.
Cooking method matters: Healthy cooking methods like grilling or stewing can reduce fat and prevent the formation of harmful compounds that can occur with high-heat frying.
Consider grass-fed: Grass-fed ground lamb is more nutrient-dense and contains higher levels of beneficial omega-3 fatty acids and CLA.
Moderation is key: Due to its higher fat content compared to some poultry, consuming ground lamb in moderation and focusing on lean cuts is advised for a balanced diet.

Ground lamb: a closer look at its nutrition

Ground lamb is a versatile red meat, rich in protein, vitamins, and minerals. Understanding its nutritional composition goes beyond just the calorie count, helping you to make informed dietary choices. A 5 oz serving is a significant source of high-quality protein, vital for building and repairing muscle tissue. However, exact caloric and macronutrient values can differ based on the lamb's fat percentage and whether it is grass-fed versus grain-fed.

The caloric and macronutrient breakdown

An average 5 oz serving of raw ground lamb contains around 398 calories. Calories primarily come from fat and protein, with virtually no carbohydrates. The fat content includes both saturated and monounsaturated fats. Grass-fed lamb may offer a more favorable fatty acid profile, with higher levels of omega-3s and conjugated linoleic acid (CLA).

Protein: A 5 oz serving contributes significantly to daily protein needs.
Fat: Fat content can be high; leaner or grass-fed options offer more heart-healthy fats.
Vitamins and Minerals: Ground lamb is an excellent source of vitamin B12 and zinc. It also provides significant iron, which is well-absorbed in its heme form found in red meat.

Ground lamb vs. other popular meats

Comparing ground lamb's nutritional profile to other common ground meats can help you make dietary choices. Differences lie in fat content, caloric density, and specific micronutrients.


Feature	Ground Lamb (per 3 oz, cooked)	Ground Beef (per 3 oz, cooked)	Ground Turkey (per 3 oz, cooked)
Calories	~280 kcal	~250 kcal	~189 kcal
Total Fat	~23g	~20g	~7.4g
Saturated Fat	Higher than beef	Lower than lamb	Significantly lower
Protein	~16g	~18g	Higher than lamb
Iron	Rich source of heme iron	Rich source of heme iron	Lower iron content
Omega-3s	Higher in grass-fed varieties	Varies by feed, generally lower	Often lower
Zinc & B12	Excellent source	Excellent source	Good source

The impact of cooking methods on ground lamb's nutrition

Cooking methods can alter ground lamb's nutritional makeup. High-heat can reduce certain nutrients and form potentially harmful compounds.

Healthy cooking methods for ground lamb

Pan-frying with minimal fat: Using a non-stick pan and a small amount of healthy oil allows excess fat to drain.
Grilling or roasting on a rack: Cooking on a grill or rack lets rendered fat drip away.
Stewing or boiling: Cooking at lower temperatures for longer periods retains moisture and nutrients. Consuming the broth can also help recover nutrients.

Avoiding nutrient loss and harmful compounds

Overcooking at very high temperatures, like deep frying, can lead to the formation of heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs). To minimize this, avoid charring and use moist-heat or moderate-heat methods. Using spices and marinades with antioxidants may also help.

Incorporating ground lamb into a healthy diet

Ground lamb can be part of a healthy diet when prepared mindfully. To maximize health benefits, consider these tips:

Pair with vegetables: Combine ground lamb with fiber-rich vegetables in dishes like shepherd's pie.
Control portion sizes: Due to its higher fat, controlling portion size is important for calorie management. A 3-4 oz cooked portion is reasonable.
Choose lean varieties: Look for leaner ground lamb or trim visible fat.
Use spices and herbs: Enhance flavor with herbs and spices like rosemary, mint, garlic, and cumin instead of excessive salt.

Conclusion

In summary, a 5 oz serving of raw ground lamb contains about 398 calories, varying with fat content and cooking method. It is nutrient-dense, providing protein, vitamin B12, zinc, and iron. Compared to beef and turkey, it has higher omega-3 in grass-fed options and a good mineral profile, though it is higher in fat. By using healthier cooking methods and controlling portions, ground lamb can be a flavorful and nutritious addition to a balanced diet.

Frequently Asked Questions

Yes, cooking ground lamb changes its calorie count. During cooking, fat renders and moisture is lost. If the rendered fat is drained, the final cooked product will have fewer calories from fat than the raw version.

Ground lamb is generally higher in fat and calories compared to poultry. Selecting leaner cuts and trimming visible fat can make it a leaner choice. Grass-fed lamb can also offer healthier fats.

While both are excellent sources of protein, zinc, and vitamin B12, ground lamb is often higher in total fat, especially saturated fat, and sometimes calories, than comparable ground beef cuts. Grass-fed lamb may have a more favorable omega-3 to omega-6 ratio.

Ground lamb is packed with essential nutrients, including significant amounts of vitamin B12, zinc, and iron. It is also a good source of selenium, phosphorus, and niacin.

To reduce fat, drain the rendered fat after browning. Grilling patties or roasting meatballs on a rack also allows fat to drip away.

Yes, lamb is commonly included in Mediterranean diets. It is often consumed in moderation and paired with plenty of vegetables, legumes, and herbs.

Grass-fed ground lamb is more nutrient-dense and typically contains higher levels of beneficial compounds like omega-3 fatty acids and conjugated linoleic acid (CLA), known for anti-inflammatory properties.