Is Lamb Chop Healthier Than Beef? A Nutritional Deep Dive

November 7, 2025 •

4 min read

While both lamb and beef are nutrient-dense red meats, a 100g serving of cooked lamb generally contains more total fat and calories compared to a similar portion of beef. The question of is lamb chop healthier than beef depends on the specific cut and how the animals were raised, with factors like fat content, fatty acid profile, and mineral composition playing a crucial role.

Quick Summary

A nutritional comparison of lamb chops and beef reveals differences in fat, protein, and micronutrient levels. Lamb often contains more omega-3s and selenium, particularly when grass-fed, while beef typically has higher protein, zinc, and iron per serving. The healthier choice depends on dietary priorities.

Key Points

Fat Profile Varies: Lamb typically has more total fat and saturated fat than beef, but often contains higher levels of beneficial omega-3 fatty acids and CLA, especially when grass-fed.
Grass-Fed Matters: The animal's diet is a key factor; grass-fed lamb and beef are more nutritious than grain-fed, with lamb often having a superior fat profile in its grass-fed form.
Protein and Minerals: Beef generally offers more protein and zinc per 100g, while lamb is a richer source of the antioxidant mineral selenium.
Calorie Difference: Due to its higher fat content, lamb is more calorie-dense than beef, making leaner cuts of beef a better option for those focused on calorie control.
Prioritize Goals: The 'healthier' choice depends on your specific dietary goals, such as managing saturated fat (favoring beef) or boosting omega-3 intake (favoring grass-fed lamb).
Moderation is Key: As with all red meats, both lamb and beef should be consumed in moderation as part of a balanced diet.

Lamb vs. Beef: Understanding the Nutritional Differences

When comparing lamb chops to beef, many assume the fattier lamb is the unhealthier option, but a deeper look at the nutritional profile reveals a more nuanced story. Both are excellent sources of high-quality protein, but the differences in their fat content and micronutrient profiles can influence which is better for certain dietary goals. Understanding these distinctions is key to making an informed choice for your health.

Fat Content and Fatty Acids

One of the most significant differences between lamb and beef lies in their fat composition. Lamb typically has a higher fat and calorie content than beef, especially saturated fat. However, this isn't the full picture. The type of fatty acids matters, and lamb often contains higher levels of beneficial fats, particularly when it comes from grass-fed animals.

Omega-3s: Lamb, especially grass-fed lamb, is known for its higher concentration of omega-3 fatty acids, which are crucial for heart and brain health. Some farmers even call lamb "land salmon" due to its rich omega-3 content.
Conjugated Linoleic Acid (CLA): Lamb also contains more CLA, a type of healthy fat linked to improved body composition and other health benefits.
Saturated Fat: While lamb does have more saturated fat, both meats contain stearic acid. In fact, one study noted that lamb has a slightly higher percentage of stearic acid within its total saturated fat content, which some research suggests may have less impact on cholesterol levels.

Protein, Vitamins, and Minerals

Both meats are nutritional powerhouses, providing complete proteins and a host of essential vitamins and minerals. However, their concentrations vary slightly.

Protein: Beef generally has a slightly higher protein content per 100g compared to lamb. It is an ideal source of protein for muscle-building diets.
Zinc and Iron: Beef typically contains higher levels of zinc, an important mineral for immune function. While both are excellent sources of heme iron (the more bioavailable type), some reports indicate beef may contain slightly more.
Selenium: Lamb tends to have a greater concentration of selenium, an essential antioxidant mineral that helps protect against cell damage.
B Vitamins: Both meats are rich in B vitamins, including B12, B3 (niacin), and B6.

Comparison Table: Lamb Chop vs. Beef Steak (per 100g, cooked)


Nutrient	Lamb Chop (average)	Beef Steak (average)	Key Differences	Key Takeaway
Calories	~290-305 kcal	~250-260 kcal	Lamb is higher in calories due to higher fat content.	Beef offers a lower calorie count for the same serving size.
Protein	~28g	~35g	Beef typically contains more protein per 100g.	Both are excellent protein sources, but beef has a slight edge.
Total Fat	~21g	~15g	Lamb has a notably higher total fat content.	Trimmed beef can offer a leaner profile.
Saturated Fat	~11g	~5.2g	Lamb has a significantly higher level of saturated fat.	Beef is the better choice for those monitoring saturated fat intake.
Omega-3s	Higher, especially in grass-fed lamb.	Lower, though higher in grass-fed beef.	Lamb provides a more significant amount of anti-inflammatory omega-3s.	Lamb is superior for omega-3 fatty acids, especially ALA.
Zinc	Good source (~82% DV).	Excellent source (~77% DV per 100g).	Beef contains more zinc per serving.	Beef is a better source of zinc for immune health.
Selenium	Higher concentration.	Good source.	Lamb contains more of this antioxidant mineral.	Lamb offers a boost of selenium.

The Importance of How the Animal is Raised

The nutritional breakdown can change dramatically depending on the animal's diet. Grass-fed lamb is more common and tends to have a more favorable fat profile, with healthier omega-3 and CLA content, compared to grain-fed beef. However, grass-fed beef is also more nutritious than its grain-fed counterpart, narrowing the nutritional gap with lamb. Therefore, comparing grass-fed lamb to grain-fed beef is not an apples-to-apples comparison.

Health Considerations and Dietary Goals

The choice between lamb chop and beef ultimately depends on your individual health goals. If you are looking to manage your overall calorie and saturated fat intake, leaner cuts of beef, like sirloin or eye of round, might be a more suitable choice. If you prioritize higher levels of beneficial omega-3 fatty acids and CLA, and are less concerned with total fat, grass-fed lamb could be the better option. Both are healthy additions to a balanced diet, provided they are consumed in moderation.

Conclusion

Is lamb chop healthier than beef? The answer is not a simple yes or no, but a reflection of specific dietary needs. While beef often wins on the protein and zinc front with fewer calories and less saturated fat, lamb provides a richer source of omega-3s and selenium, especially when grass-fed. A balanced approach involves considering the cut of meat, the animal's diet, and your personal health priorities to determine which red meat best serves your nutritional needs. Moderation and a varied diet remain the cornerstones of healthy eating.

Outbound Link for Further Reading

For a deeper dive into the health benefits of beef and its nutritional composition, you can refer to the detailed analysis provided by BeefResearch.ca: https://www.beefresearch.ca/topics/nutritional-qualities-of-beef/.

Frequently Asked Questions

Lamb typically contains more total fat, including saturated fat, than beef. However, this can vary significantly depending on the specific cut of meat and how it was trimmed.

Comparing grass-fed varieties, lamb often has an edge with higher omega-3 fatty acid content. While both are very nutritious, the 'better' option depends on which nutrients you prioritize.

Both lamb and beef are excellent sources of highly absorbable heme iron. Some sources suggest beef might have slightly more iron, but the difference is minimal, and both are beneficial for preventing iron deficiency.

Lamb is often slightly higher in cholesterol than beef. For example, a 100g serving of cooked lamb contains about 97mg of cholesterol, while beef has around 88mg.

Leaner cuts of beef, such as sirloin or eye of round steak, are generally a leaner choice than most lamb chops. You can also trim the fat from lamb chops to reduce the fat content.

Yes, lamb can be part of a heart-healthy diet, especially when choosing lean cuts and consuming it in moderation. The higher omega-3 content, particularly in grass-fed lamb, is beneficial for heart health.

Lamb, especially grass-fed lamb, is significantly richer in omega-3 fatty acids compared to beef. This makes it a standout choice among red meats for anti-inflammatory benefits.