How much protein is in 5 ounces of ground lamb?

January 1, 2026 •

3 min read

According to the USDA, a 3.5-ounce (100-gram) serving of cooked lamb contains about 25.6 grams of protein. This means a 5-ounce portion is a significant source of high-quality protein, providing all essential amino acids. The exact amount depends on whether the lamb is cooked or raw and its fat content, which is a crucial factor for accurate nutritional counting.

Quick Summary

A 5-ounce serving of ground lamb provides a substantial amount of protein, ranging from approximately 25 to 35 grams depending on fat percentage and cooking method. The article details the nutritional breakdown, comparing raw versus cooked values to help understand its place in a balanced diet.

Key Points

Protein Content Varies: The protein in 5 ounces of ground lamb ranges from 25-35 grams, depending on whether it's raw or cooked, and its fat percentage.
Cooking Concentrates Protein: As ground lamb cooks, it loses water and fat, concentrating the protein. A 5-ounce portion of cooked lamb therefore contains more protein than 5 ounces of raw lamb.
Choose Leaner Blends: Opting for a higher lean-to-fat ratio (e.g., 85/15) provides a higher protein concentration per ounce compared to fattier blends.
Packed with Nutrients: Ground lamb is a complete protein source, providing all nine essential amino acids, and is also rich in Vitamin B12, zinc, and iron.
Drain Excess Fat: Draining fat after cooking can increase the protein density and reduce the overall calorie count of your lamb serving.

Ground Lamb: A Protein Powerhouse

Ground lamb is a versatile and flavorful meat, often used in recipes ranging from burgers to meatballs. For those monitoring their macronutrient intake, knowing the protein content is key. A standard 5-ounce serving offers a significant portion of the daily protein requirement, but factors like the raw or cooked state and the meat's fat percentage can cause variation. For example, a leaner grind will have a higher protein-to-fat ratio once cooked, as less fat is rendered out.

The protein in lamb is a high-quality source, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent choice for muscle maintenance and growth, appealing to bodybuilders, athletes, and anyone recovering from surgery. Beyond protein, ground lamb also provides essential vitamins and minerals, including a substantial amount of Vitamin B12, zinc, and iron.

Raw vs. Cooked: How Processing Affects Protein

When calculating nutritional values, it's important to differentiate between raw and cooked meat. During cooking, ground lamb loses water and fat. This reduction in overall mass concentrates the remaining nutrients, including protein. A 5-ounce portion of raw ground lamb will weigh less after it's cooked, and the final 5-ounce portion of cooked lamb will therefore have a denser concentration of protein.

Let's consider an example: 5 ounces of raw ground lamb might contain around 23-25 grams of protein. If this raw meat is cooked until it weighs 5 ounces, the water loss would result in a higher protein count in the final, cooked product. Some nutritional sources cite a 5-ounce cooked portion of ground lamb as having closer to 35 grams of protein, reflecting this concentration.

The Impact of Fat Content on Protein per Ounce

The lean-to-fat ratio is another critical factor. Ground lamb is commonly available in different fat percentages, such as 80/20 (80% lean, 20% fat) or 85/15. The leaner the meat, the higher the percentage of protein by weight. While both options provide quality protein, a leaner cut is a better choice for those aiming for a high-protein, lower-fat meal.

For instance, if you cook 5 ounces of 80/20 ground lamb, more fat will cook off compared to a 90/10 blend. As a result, the cooked portion of the leaner lamb will provide a slightly higher protein content per ounce. This difference is minimal but can be relevant for those adhering to strict dietary plans.

Comparison Table: 5 oz Ground Lamb Nutrition


Nutrient	Raw (Approx.)	Cooked (Approx.)
Protein	23g	35g
Calories	398 kcal	398 kcal (depending on fat)
Total Fat	33g	28g
Saturated Fat	14g	11g
Sodium	83mg	550mg
Zinc	5mg	7mg
Iron	2mg	3mg

Note: Nutritional values can vary based on the specific cut of meat and cooking methods. The cooked value here reflects 5 oz of ground lamb that has already been cooked.

How to Maximize the Protein from Your Ground Lamb

To get the most out of your 5-ounce portion, preparation is key. Here are some tips to maximize your protein and nutrient intake:

Choose a leaner blend: Opt for 85/15 or higher to increase the protein-to-fat ratio per ounce.
Drain the fat: After cooking, drain the excess fat. This reduces the calorie density and leaves a higher concentration of protein in the meat.
Pair with nutrient-dense foods: Combine your ground lamb with vegetables, legumes, or whole grains to create a complete and balanced meal. For example, serve a 5-ounce lamb patty on a whole-wheat bun with plenty of fresh veggies.

Conclusion

In summary, 5 ounces of ground lamb is an excellent source of protein, delivering approximately 25 to 35 grams depending on cooking and fat content. Understanding the difference between raw and cooked nutritional data is crucial for accurate meal planning. By choosing a leaner cut and preparing it wisely, you can maximize the protein and other vital nutrients, making it a valuable addition to a healthy and balanced diet.

For more detailed nutritional data and comparison with other protein sources, consult the USDA FoodData Central database. Their comprehensive information can help you make the best dietary choices for your health goals. By integrating these strategies, you can confidently enjoy the rich flavor and nutritional benefits of ground lamb in your next meal.

Frequently Asked Questions

Compared to other meats, 5 ounces of cooked ground lamb provides a protein count similar to a comparable portion of ground beef, and slightly more than a similar serving of cooked chicken breast, due to its density after cooking.

Yes, ground lamb is a complete protein source. It provides all nine essential amino acids that your body requires but cannot produce on its own.

The number of calories in 5 ounces of ground lamb varies significantly based on its fat content. Leaner blends will have fewer calories, but generally, it can range from 350 to 400+ calories.

Cooking ground lamb concentrates the protein content per ounce because water and fat are cooked away. A 5-ounce portion of cooked ground lamb will have a higher protein value than the same weight of raw lamb.

For those seeking a higher protein-to-fat ratio, blends like 85/15 or 90/10 are ideal. These contain less fat, resulting in a more protein-dense product after cooking.

You can cook 5 ounces of ground lamb by pan-frying it for burgers or meatballs, or crumbling it into stews and sauces. Cooking it thoroughly is important for safety and to achieve the final nutritional profile.

Raw nutrition labels reflect the product in its uncooked state. Cooked nutrition data, however, accounts for the loss of moisture and fat during cooking, which concentrates the nutrients.