How much protein is in 350g of lamb steak?

December 6, 2025 •

3 min read

According to nutritional data, a typical lean, cooked lamb steak contains approximately 25-26 grams of protein per 100g. By extension, knowing how much protein is in 350g of lamb steak is essential for meal planning, especially for athletes or those monitoring their macro intake. This calculation depends on the cut and how the steak is prepared, as cooking changes the meat's water content and, consequently, its nutrient density.

Quick Summary

This guide calculates the protein content of a 350g lamb steak, discussing variables like cut and cooking method. It provides a detailed nutritional comparison and practical tips for maximizing protein intake from red meat.

Key Points

Protein Content: A 350g cooked, lean lamb steak provides approximately 91 grams of high-quality protein.
Cooking Effect: Meat shrinks during cooking due to water loss, which concentrates the protein in the final, cooked portion.
Cut Matters: Leaner cuts like the leg or loin have a higher protein-to-fat ratio than fattier cuts.
Weighing Accuracy: For the most precise macro tracking, it is best to weigh meat after it is cooked.
Nutrient-Rich: Lamb is also a great source of essential nutrients like zinc, selenium, iron, and B vitamins.
Preparation Method: Grilling or roasting lean cuts helps maximize protein intake while minimizing added fats.

Calculating the Protein in Your 350g Lamb Steak

To determine the protein content of a 350g lamb steak, a good starting point is the average protein concentration per 100 grams of cooked lamb. Lean, cooked lamb typically contains between 25-26 grams of protein per 100g. By using this figure, we can make a simple calculation:

$$(26 \text{ g of protein per } 100\text{ g}) \times 3.5 = 91 \text{ g of protein}$$

This indicates that a 350g cooked lean lamb steak contains approximately 91 grams of protein. However, this is an estimate, as the exact protein content can vary. This variation is influenced by the specific cut of meat and whether the nutritional value is measured before or after cooking.

The Impact of Cut and Cooking on Protein

Leaner Cuts Versus Fattier Cuts

The cut of lamb significantly affects its protein-to-fat ratio. Cuts like the loin or leg tend to be leaner, meaning they have a higher protein concentration per 100g compared to fattier cuts like the shoulder or breast. A leaner cut will lose less fat during cooking and will therefore have a more consistent protein density. Conversely, a fattier cut may have a lower initial protein percentage, and while cooking will render out some fat and concentrate the protein, it's generally best to stick with lean cuts for a high-protein, lower-fat meal.

Raw vs. Cooked Measurement

Another crucial factor is whether the weight is measured before or after cooking. Meat shrinks by approximately 25% during the cooking process due to water and fat loss. This means that 350g of raw lamb will yield a significantly smaller, and therefore more protein-dense, piece of cooked lamb. The 91g figure assumes the steak was cooked first, as most people consume and measure meat in its cooked state. If you start with 350g of raw lamb, the final protein total will be more concentrated in a smaller portion. For instance, if 350g of raw lamb yields 262.5g of cooked meat (assuming 25% shrinkage), the total protein might be similar to a 350g cooked steak, but the density would be different.

Comparison Table: Protein by Lamb Cut (Per 100g, Cooked)

To illustrate how the cut affects protein content, here is a general comparison based on average values. Note that values can vary depending on farming and preparation methods.


Lamb Cut (Cooked)	Approximate Protein per 100g	Estimated Protein in 350g serving
Lean Leg	26g	91g
Loin Chop	27g	94.5g
Shoulder (lean)	25g	87.5g
Ground Lamb (lean)	25g	87.5g
Fattier Cuts (Breast/Ribs)	19-22g	66.5-77g

Optimizing Your Lamb for Protein

To maximize the protein from your lamb steak, consider the following points:

Choose Lean Cuts: Opt for lean leg, loin, or sirloin cuts over fattier options like the shoulder or breast.
Trim Excess Fat: Before cooking, trim away any visible, excess fat to reduce overall fat content and improve the protein-to-calorie ratio.
Use Healthy Cooking Methods: Grilling, roasting, or pan-searing with minimal oil are excellent ways to prepare lamb without adding unnecessary fat. These methods also help preserve the meat's texture and tenderness.
Monitor Portion Size: Accurate portion control is key. Weighing your meat after it's cooked gives you the most precise protein measurement for your macros.

The Nutritional Context of Lamb

Beyond just protein, lamb is a valuable source of other essential nutrients. A typical 3-ounce (around 85g) serving is an excellent source of zinc, selenium, iron, and a range of B-vitamins, especially B12. These nutrients are vital for immune function, energy production, and red blood cell formation, making lamb a beneficial addition to a balanced diet.

Conclusion

In summary, a 350g portion of cooked, lean lamb steak contains approximately 91 grams of high-quality protein. This figure is influenced by the cut of meat and whether it is measured raw or cooked. To get the most accurate result, weigh your lamb after cooking and choose leaner cuts like the leg or loin. Lamb is not only a fantastic source of protein but also offers a wealth of other essential nutrients for overall health and muscle maintenance. Making informed choices about your lamb cut and preparation method can help you better meet your dietary goals.

Frequently Asked Questions

The main factors affecting the protein content are the specific cut of meat (e.g., leg versus shoulder) and the cooking method, which can cause moisture and fat loss, thereby concentrating the protein.

The protein concentration per 100g is higher in cooked lamb because the cooking process removes water, which reduces the overall weight and makes the remaining nutrients, including protein, more concentrated.

Generally, leaner cuts like the lamb loin and leg have the highest protein content per 100g compared to fattier cuts.

To get the most accurate number, find the protein per 100g for your specific cut and multiply it by the final cooked weight in grams, then divide by 100. For example, (26g protein / 100g) x 350g = 91g protein.

Yes, lamb is considered a complete protein source, as it provides all nine essential amino acids necessary for the body's growth and repair.

Yes, lamb is also rich in important vitamins and minerals such as Vitamin B12, niacin, zinc, iron, and selenium, which contribute to overall health and immune function.

A 350g lamb steak provides a substantial amount of protein, but your total daily needs depend on your age, weight, and activity level. Athletes, for instance, may require more protein than the general population.