How Many Calories Are in an Ounce of Ground Lamb?

November 8, 2025 •

4 min read

According to USDA data, a single ounce of raw ground lamb typically contains around 80 calories. However, the exact caloric value of ground lamb can fluctuate depending on several factors, including its fat-to-lean meat ratio and whether it is cooked or raw. This guide breaks down the nutritional details so you can make informed decisions for your diet.

Quick Summary

An ounce of ground lamb contains approximately 80 calories when raw, with the number changing slightly once cooked. The total calorie count is directly influenced by the fat percentage and cooking method used.

Key Points

Raw vs. Cooked Calories: An ounce of raw ground lamb contains around 80 calories, while a cooked ounce, with some fat drained, also has approximately 80 calories, but with a different macro breakdown.
Fat-to-Lean Ratio: The exact calorie count depends on the fat content; a leaner cut like 90/10 has fewer calories per ounce than a fattier one like 85/15.
Nutrient-Dense Protein: Ground lamb is a high-quality protein source, containing all essential amino acids for muscle growth and repair.
Rich in Micronutrients: It is an excellent source of essential vitamins and minerals, including vitamin B12, iron, and zinc.
Healthy Cooking Techniques: Using methods like draining fat after cooking or baking on a rack can help reduce the overall calorie and fat content.
Flavorful Addition: Lamb can be a delicious and nutritious part of a balanced diet when prepared mindfully.

Understanding the Calories in Ground Lamb

When calculating the caloric impact of ground lamb on your diet, it's crucial to consider the state of the meat and its fat content. The process of cooking significantly affects the final nutritional profile, as much of the fat can be rendered and drained away. This is a key distinction many people overlook when planning meals.

Calorie Breakdown: Raw vs. Cooked

The most straightforward way to look at the calorie content is to compare the raw and cooked states. An ounce of raw, general ground lamb is typically around 80 calories, with a high proportion of those calories coming from fat. When that same ounce is cooked, some moisture and fat are lost. According to some sources, a cooked ounce can still contain around 80 calories, but the percentage of calories from protein increases while the fat percentage decreases, assuming some fat was drained. For example, an ounce of raw ground lamb might have 76% of its calories from fat, while a cooked ounce from the same cut might see that drop to 64% with the protein content rising from 24% to 36%.

This shift is important for those on specific diets, such as high-protein or low-fat plans. The fat drained during cooking represents a caloric reduction that is not accounted for in raw measurements. Therefore, to get the most accurate count for your meal, it's best to measure and calculate after cooking.

The Impact of Lean-to-Fat Ratios

Not all ground lamb is created equal. The lean-to-fat ratio plays a huge role in determining the caloric density. Common ratios, such as 85/15 (85% lean, 15% fat) and 90/10 (90% lean, 10% fat), have different calorie counts per ounce. A leaner cut will have fewer calories and less fat per ounce, while a fattier cut will have more. For example, a 4-ounce serving of raw 85/15 ground lamb contains 288 calories, equating to 72 calories per ounce. In comparison, a 90-gram serving (roughly 3.17 ounces) of raw 90/10 ground lamb contains 254 calories, which is about 80 calories per ounce. While these numbers can fluctuate, the trend remains clear: a higher fat content means more calories per ounce.

Tips for Cooking Ground Lamb Healthily

To minimize the fat and calorie intake from ground lamb, your cooking technique is key. Here are some strategies:

Pan-sear and drain: Brown the lamb in a pan and, once cooked, use a colander to drain off the rendered fat. A quick rinse with hot water can remove even more fat.
Baking or broiling: Cook ground lamb patties or meatballs on a baking rack over a sheet pan. This allows the fat to drip away, rather than pooling around the meat.
Flavor with herbs and spices: Instead of adding extra oils or fats for flavor, use a variety of herbs like mint, oregano, and cumin to create delicious and healthy meals.
Combine with vegetables: Stretch your ground lamb further by mixing it with finely chopped vegetables, such as onions, carrots, and celery, to increase volume and nutritional value without adding excess calories.

Comparison Table: Calories in Various Ground Meats (Cooked)


Meat Type (Cooked)	Calories per 1 oz	Protein (per 1 oz)	Fat (per 1 oz)
Ground Lamb (approx.)	80	7g	6g
Ground Beef (Lean, approx.)	83	7.6g	5.3g
Ground Pork (Lean, approx.)	71	7.8g	4g
Ground Turkey (Lean, approx.)	41	7.1g	1.1g

Note: Values are approximate and can vary based on the specific lean-to-fat ratio and preparation.

Nutritional Benefits of Ground Lamb

Beyond just calories, ground lamb offers a host of nutritional benefits. It is an excellent source of high-quality protein, which is essential for building and repairing muscle tissue. Lamb is also rich in a number of important vitamins and minerals:

Vitamin B12: Crucial for blood formation and brain function.
Zinc: Supports immune function and helps with hormone production.
Iron: Particularly rich in highly bioavailable heme iron, which helps prevent anemia.
Selenium: An important antioxidant.
Niacin (B3): Plays a role in energy metabolism.

For those seeking a complete and nutritious protein source, ground lamb is a worthy addition to a balanced diet. Its nutrient density provides a significant contribution to daily vitamin and mineral needs.

Conclusion

An ounce of ground lamb contains approximately 80 calories, with the precise number depending on factors like its lean-to-fat ratio and whether it's raw or cooked. By understanding these variables and utilizing healthier cooking methods, you can easily incorporate ground lamb into a well-rounded diet. The meat is not only a flavorful ingredient but also a valuable source of protein, iron, zinc, and B vitamins, making it a robust choice for meal planning. Moderation and mindful preparation are key to enjoying its full nutritional benefits.

For further information on nutritional content, consult resources like the USDA's FoodData Central. This authoritative database provides comprehensive nutritional information for thousands of food items, including different cuts and preparations of lamb.

Frequently Asked Questions

An ounce of raw ground lamb typically contains about 80 calories. The number of calories can change slightly depending on the fat content and whether it is cooked or not.

Yes, cooking ground lamb can change its calorie count. As the meat cooks, fat renders out. If this fat is drained, the calorie count for the same weight of meat will be lower, and the protein concentration will be higher.

Lean ground lamb has fewer calories per ounce than regular ground lamb because it has a lower fat percentage. For example, a 4-ounce serving of 85/15 ground lamb is 288 calories, or 72 calories per ounce.

Ground lamb is a rich source of high-quality protein, iron, zinc, and vitamin B12. It also contains other important vitamins and minerals.

Yes, in moderation, ground lamb can be a healthy part of a balanced diet. Its high protein and micronutrient content provides numerous health benefits, particularly when leaner cuts are chosen and prepared healthily.

To reduce fat and calories, you can brown the ground lamb in a pan and then drain the rendered fat. Baking patties on a rack is another effective method. You can also mix the lamb with finely chopped vegetables to increase volume and nutrients.

The calorie count per ounce is comparable, but can vary based on fat content. A standard cooked ounce of ground lamb is around 80 calories, while a lean ground beef cooked ounce is about 83 calories, though a very lean beef cut could be lower.