How many calories in a lamb shoulder chop?

December 17, 2025 •

4 min read

According to nutrition data, a cooked lamb shoulder chop with both lean meat and fat typically contains around 274 calories per 100-gram serving. However, the total number of calories can fluctuate significantly depending on the cut's size, the amount of fat consumed, and the cooking method used.

Quick Summary

The calorie count of a lamb shoulder chop varies based on serving size, trim, and preparation. A standard 100-gram cooked serving with fat has approximately 274 calories. Leaner cuts or braising can reduce this value, while richer preparations increase it. Lamb is a high-protein, nutrient-rich meat.

Key Points

Variable Calorie Count: The calorie content of a lamb shoulder chop varies greatly based on serving size, trim, and cooking method.
Lean vs. Fat Intake: Eating only the lean meat significantly reduces the calorie count, from approximately 274 kcal/100g (with fat) to 202 kcal/100g (lean only).
Rich Nutrient Source: Lamb is an excellent source of high-quality protein, B vitamins (especially B12), iron, and zinc.
Cooking Method Matters: Grilling, broiling, and braising are healthier cooking methods that help reduce overall fat and calorie content.
Health Benefits of Lamb: Moderate consumption of lamb can support muscle growth, boost the immune system, and help prevent anemia.
Manage Saturated Fat: While lamb contains beneficial fats like CLA, it is also high in saturated fat, so portion control and trimming visible fat are recommended.
Pair with Vegetables: For a balanced meal, serve lamb with low-calorie, high-fiber vegetables to complement its richness.

Understanding the Calorie Count of a Lamb Shoulder Chop

When counting calories, a single number for a food item can be misleading. This is especially true for meat like a lamb shoulder chop, where factors like the specific cut, trim, and preparation significantly influence the final calorie count. The broad average of 274 calories per 100 grams for a cooked chop including lean and fat is a useful starting point, but let's delve deeper into what affects this number.

Factors Affecting Calorie Content

Several key factors determine how many calories are in your meal. The first is whether you consume both the lean meat and the fat. Lamb shoulder is a more flavorful but also fattier cut compared to leaner options like the leg or tenderloin. Consuming only the lean portion of the meat will dramatically reduce the calorie intake. Second is the cooking method. Methods like grilling or broiling allow fat to drip away, lowering the total calories, whereas pan-frying or braising in extra oil adds more fat and calories. Lastly, serving size is critical. A small chop versus a large one can have a calorie difference of over 100 calories.

Nutritional Comparison: Lean vs. Lean and Fat

For those who are more calorie-conscious, the decision to trim the fat is an important one. The following table provides a clear comparison based on a 100-gram cooked portion.


Nutrient Breakdown (per 100g)	Lamb Shoulder Chop (Lean & Fat)	Lamb Shoulder Chop (Lean Only)
Calories	274 kcal	202 kcal
Protein	22.32 g	~25 g
Total Fat	19.8 g	10.68 g
Carbohydrates	0 g	0 g
Saturated Fat	~8.37 g	~4.05 g

This comparison clearly shows that by trimming the visible fat, you can save a significant number of calories and reduce your saturated fat intake, making it a much leaner protein source.

Health Benefits of Lamb

Despite its fat content, lamb is a nutrient-dense red meat that offers several health benefits when consumed in moderation.

Rich in High-Quality Protein: Lamb provides all nine essential amino acids needed for muscle maintenance and growth.
Excellent Source of Vitamin B12: Just a 3-ounce serving can provide half of your daily B12 needs, which is crucial for nervous system function and red blood cell formation.
Packed with Iron and Zinc: Lamb contains heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. It also provides a significant amount of zinc for immune function.
Source of Healthy Fats: Grass-fed lamb contains anti-inflammatory omega-3 fatty acids and conjugated linoleic acid (CLA), which has been linked to reduced body fat mass.

Cooking Methods for a Healthier Lamb Chop

To manage the calorie and fat content of your lamb shoulder chop, consider these cooking methods:

Grilling or Broiling: Cooking over direct heat allows the fat to render and drip away. This is a quick and flavorful method that is ideal for reducing fat content.
Braising or Stewing: While a slower cooking method, starting by searing the meat and then simmering it in a liquid, like broth, results in incredibly tender meat. You can then skim the fat off the top of the cooking liquid before serving.
Roasting: Trimming visible fat before roasting and placing the chops on a rack allows the fat to drain during cooking.

Serving Suggestions for a Balanced Meal

Serving lamb shoulder chops with nutritious, lower-calorie side dishes is key to creating a healthy, balanced meal. Consider pairing your chops with:

A large portion of roasted vegetables like bell peppers, zucchini, and onions.
Steamed asparagus or green beans.
Fluffy quinoa or brown rice instead of heavier starches.
A fresh salad with a light vinaigrette to complement the rich flavor of the lamb.

Conclusion: Making Informed Choices

In conclusion, the answer to "how many calories in a lamb shoulder chop?" isn't a single number but depends on several variables. By being mindful of the cut's trim and your cooking method, you can effectively manage the calorie and fat content. Consuming only the lean portion reduces the calorie count significantly, making it comparable to other lean protein sources. Moreover, lamb offers valuable nutrients like iron, B vitamins, and zinc, making it a healthy addition to a balanced diet when prepared thoughtfully. For those monitoring calorie intake, an average of 200-275 calories per 100 grams is a reasonable estimate, but the final count is within your control. For more in-depth nutritional information on lamb, you can consult sources like the USDA FoodData Central.

How to Estimate Calories at Home

For accurate calorie tracking, especially with varying cuts and preparations, consider these tips:

Use a food scale: Weighing your cooked, boneless portion is the most accurate way to estimate calories based on nutritional data per 100g.
Trim fat generously: Remove all visible fat before cooking to ensure you're consuming a leaner portion.
Adjust for cooking method: If pan-frying in oil or butter, remember to account for the calories from the added fat.

By following these simple steps, you can confidently fit a delicious and nutritious lamb shoulder chop into your dietary plan.

Frequently Asked Questions

Yes, lamb shoulder is generally considered a fattier cut of lamb compared to leaner options like the leg or tenderloin. This higher fat content gives it a rich flavor, but it also means it contains more calories per serving if the fat is not trimmed.

You can effectively reduce the calorie count by trimming all visible fat before cooking. Choosing a low-fat cooking method like grilling, broiling, or roasting on a rack also allows excess fat to drip away, further lowering the calories.

A 100-gram serving of cooked lamb shoulder chop (lean and fat) contains approximately 22.32 grams of high-quality protein. The protein content is slightly higher per gram in the lean-only portion because of the reduced fat content.

Yes, lamb can be part of a healthy diet when consumed in moderation. It is rich in protein, essential B vitamins, iron, and zinc. To keep it healthy, it is recommended to choose leaner cuts or trim excess fat, and use healthy cooking methods.

Cooking methods affect calorie count by influencing fat retention. Grilling and broiling allow fat to drain, reducing calories. Braising or stewing can be lower-calorie if excess fat is skimmed. Pan-frying, however, can add more calories from cooking oil.

A 100-gram serving of cooked lamb shoulder chop with only the lean meat eaten contains approximately 202 calories. This is a significant reduction compared to eating the chop with the fat included.

While grass-fed lamb may have a different fat composition, often with more omega-3s, it doesn't necessarily have fewer overall calories than grain-fed lamb. The primary factor influencing calorie density is the amount of fat in the cut, not the animal's diet.