How Much Protein is in 1 Pound of Ground Lamb?

December 2, 2025 •

3 min read

According to USDA data, a single pound of raw ground lamb can yield approximately 77.47 grams of protein once cooked. The exact quantity of protein in 1 pound of ground lamb is impacted by factors such as fat content and preparation method, which can concentrate nutrients during cooking.

Quick Summary

The protein in ground lamb varies with its fat content and cooking method. A pound of raw meat yields significant protein once cooked, as water evaporates and fat is rendered away. The final protein concentration will be higher per ounce in the cooked product.

Key Points

Cooked Protein Amount: A single pound of raw ground lamb yields approximately 77.5 grams of protein after cooking, as moisture and fat are rendered off.
Fat Percentage Affects Yield: The final protein concentration in cooked ground lamb depends on its initial lean-to-fat ratio, with leaner cuts resulting in a higher protein-to-fat proportion per ounce.
Cooking Increases Concentration: The cooking process causes weight loss from water evaporation, meaning the protein becomes more concentrated per gram in the finished product.
Rich in Micronutrients: Beyond protein, ground lamb is an excellent source of essential micronutrients like Vitamin B12, zinc, iron, and selenium.
Cooking Method Matters: Cooking methods that render more fat, such as broiling or sautéing and draining, can increase the final protein density of the meat per serving.

Understanding the Protein in Ground Lamb

When calculating the protein content of ground lamb, it's crucial to distinguish between its raw and cooked state. The cooking process, especially techniques like broiling or sautéing, leads to a reduction in moisture and rendered fat. This loss of volume and weight concentrates the remaining nutrients, including protein, into a smaller, denser portion. For a complete understanding of how much protein is in 1 pound of ground lamb, you must consider both its initial composition and the effects of heat.

The Impact of Cooking on Ground Lamb Protein

During cooking, ground lamb releases a considerable amount of moisture and fat. As a result, a raw 1-pound (16 oz) portion will weigh less once it is fully cooked. However, the total protein content, which is a key nutritional component, remains largely intact. This means the concentration of protein per ounce or gram of the cooked meat will be higher than in its raw form. For example, data shows a 1-pound raw portion yields a cooked product containing approximately 77 grams of high-quality protein. This makes cooked ground lamb an extremely protein-dense food source.

Comparison of Protein and Fat in Ground Meats

The ratio of lean meat to fat significantly influences the final protein count per pound. Here's a comparative look at different ground meat options:


Meat Type (Raw)	Fat Content	Approximate Protein per Pound (Cooked)	Approximate Fat per Pound (Cooked)
Ground Lamb	Variable	77.5g	~61.5g
Ground Beef	80/20	~88g	~140g
Ground Turkey	Lean (93/7)	~90g	~40g
Ground Chicken	Lean (93/7)	~96g	~32g

Note: Protein and fat counts are approximate and vary based on the specific cut and cooking method. Beef, turkey, and chicken figures are based on 93/7 or 80/20 ratios for comparison.

As the table indicates, the protein yield from a pound of ground lamb is comparable to other popular ground meats, especially when factoring in the specific lean-to-fat ratio. However, lamb's fat content also provides a rich flavor and energy source, distinguishing its nutritional profile.

Optimizing Protein Intake from Ground Lamb

To get the most protein out of your ground lamb, consider these tips:

Choose a leaner cut: While less common, some butchers offer leaner ground lamb. A lower fat percentage means a higher concentration of protein per unit of weight in the raw product, leading to a higher protein concentration in the cooked portion.
Drain excess fat: After browning ground lamb, you can drain off the rendered fat to create a leaner final product without sacrificing its high protein content. This is particularly useful for those watching their fat intake.
Incorporate in high-protein dishes: Use ground lamb in recipes that already prioritize protein, like a mixed-meat chili or a stir-fry with added vegetables and legumes. This amplifies the meal's total protein value.

Beyond Protein: Lamb's Other Nutritional Benefits

In addition to being a powerful source of complete protein, ground lamb is rich in a variety of other essential nutrients. These include:

Iron: Crucial for blood production and oxygen transport, ground lamb is a good source of heme iron, which is highly bioavailable.
B Vitamins: Lamb provides significant amounts of B vitamins, especially B12 and niacin, which are vital for energy metabolism and neurological function.
Zinc: An essential mineral that supports the immune system and cellular metabolism, found in high concentrations in ground lamb.
Selenium: A powerful antioxidant, selenium helps protect the body from oxidative damage.

Properly cooking and preparing ground lamb allows you to maximize its nutritional benefits while enjoying its distinct flavor. Understanding the yield from the raw product helps in accurately tracking your macronutrient intake for your dietary goals.

Conclusion

In conclusion, 1 pound of raw ground lamb can be expected to yield a cooked portion with approximately 77.5 grams of high-quality protein, based on official nutritional data. This calculation accounts for the reduction in weight from moisture and fat loss during the cooking process. Ground lamb's protein-rich profile makes it a valuable and versatile component of a healthy diet, providing not only muscle-building amino acids but also essential vitamins and minerals. By understanding how cooking affects its final nutritional content, you can better utilize ground lamb for your dietary needs and culinary creations. For more on the nutritional benefits of lamb, see resources provided by the American Lamb Board.

Frequently Asked Questions

Cooking does not destroy the protein in ground lamb. Instead, it removes water and fat, which results in a smaller, lighter portion of meat with a higher concentration of protein per ounce.

Yes, ground lamb is a complete protein source. This means it contains all nine essential amino acids that your body cannot produce on its own, making it beneficial for muscle growth and repair.

While similar, the exact protein content per pound can vary based on the lean-to-fat ratio. Generally, cooked ground lamb yields around 77 grams of protein, comparable to many common lean-to-fat ratios of cooked ground beef.

A 100-gram serving (about 3.5 ounces) of cooked ground lamb contains approximately 25 to 26 grams of high-quality protein.

Yes, with its high content of complete protein, ground lamb is an excellent food for those looking to build or maintain muscle mass, especially when combined with a balanced diet and regular exercise.

The lean-to-fat ratio directly impacts the protein concentration. A leaner cut of ground lamb will have more protein per ounce than a fattier cut in its raw state. When cooked, both will be high in protein, but the leaner option will be denser.

As part of a balanced diet, ground lamb is a very healthy protein option. It provides not only high-quality protein but also essential vitamins and minerals like iron, zinc, and B vitamins.