Is lamb healthier than steak? A detailed nutritional breakdown

November 25, 2025 •

3 min read

According to nutritional data, grass-fed lamb contains significantly higher levels of heart-healthy omega-3 fatty acids and conjugated linoleic acid (CLA) than most cuts of beef. But is lamb healthier than steak overall? The answer is nuanced and depends heavily on the cut and farming methods.

Quick Summary

This article provides a comprehensive comparison of lamb and steak, breaking down macronutrients, micronutrients, and fat content to determine which is the better choice for your health goals. It explores key differences related to sourcing, cut, and cooking methods.

Key Points

Superior Fat Profile: Grass-fed lamb typically has higher levels of anti-inflammatory omega-3 fatty acids and beneficial Conjugated Linoleic Acid (CLA) than beef.
Lean Steak for Lower Calories: Lean cuts of steak, like sirloin, generally contain fewer total calories and fat per serving compared to many lamb cuts.
Protein Quality vs. Quantity: While beef might offer slightly more protein per ounce, lamb is praised for a richer profile of essential amino acids, including higher tryptophan content.
Sourcing is Key: The animal's diet matters significantly; grass-fed versions of both lamb and steak are nutritionally superior to their grain-fed counterparts.
Micronutrient Benefits: Both are excellent sources of vitamin B12, zinc, and bioavailable heme iron, with lamb providing more selenium and beef offering slightly more zinc.
Preparation Affects Health: Healthy cooking methods like grilling or roasting and choosing lean cuts are more important than the choice between lamb or steak for managing calories and fat.

Nutritional Profile: Lamb vs. Steak

Comparing lamb and steak is complex, as their nutritional profiles can vary widely based on the cut of meat and the animal's diet. While both are excellent sources of high-quality protein, vitamins, and minerals, several key differences are worth noting.

Macronutrient Comparison: Protein, Fat, and Calories

On average, lamb tends to be higher in calories and total fat than lean cuts of beef steak. For example, a 100g serving of cooked lamb may contain more fat and calories than the same portion of a lean sirloin or tenderloin steak. However, comparing a fatty ribeye steak to a lean lamb tenderloin can reverse these figures, showing that the specific cut is a major factor. In terms of protein, beef often provides slightly more per gram, but lamb is praised for its rich profile of essential amino acids, including higher levels of tryptophan.

Micronutrient Differences: Vitamins and Minerals

Both lamb and steak are powerhouses of micronutrients vital for bodily function. They are rich in B vitamins (especially B12), zinc, and highly absorbable heme iron, which is critical for preventing anemia. However, some key distinctions exist:

Selenium: Lamb often contains higher levels of selenium, an important antioxidant.
Zinc: Beef typically contains slightly more zinc per serving.
Other vitamins: Lamb may also offer higher amounts of some B vitamins, such as B1 and folate, and small amounts of vitamin D.

The Fatty Acid Factor: Omega-3s and CLA

The most significant nutritional advantage often cited for lamb is its superior fat profile, especially when grass-fed. Lamb consistently contains higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA) compared to beef. CLA has been linked to potential health benefits such as reduced body fat mass and improved metabolic health. This difference is particularly pronounced when comparing grass-fed lamb to conventionally raised, grain-fed beef.

The Importance of Sourcing: Grass-Fed vs. Grain-Fed

The animal's diet plays a crucial role in its meat's nutritional quality. Grass-fed meat, whether lamb or beef, offers a healthier fat composition, including higher omega-3 levels and more antioxidants like vitamin E. Since lamb is more frequently raised on pasture than beef, its superior nutritional profile is often more accessible to consumers. Choosing grass-fed options significantly elevates the health benefits of either meat.

Lamb vs. Steak: At-a-Glance Comparison


Feature	Lamb (General)	Steak (Lean Beef Cut)
Calories (per 100g cooked)	~294 kcal	~168 kcal (Lean tenderloin)
Protein (per 100g cooked)	~24.5g	~25.9g
Fat (per 100g cooked)	~21g	~15.4g (Lean cut)
Saturated Fat	Higher	Lower (in lean cuts)
Omega-3s	Higher (especially grass-fed)	Lower (but higher in grass-fed)
CLA	Higher (especially grass-fed)	Lower (but higher in grass-fed)
Iron	Excellent source	Excellent source (often slightly more)
Zinc	Excellent source	Excellent source (often slightly more)
Selenium	Higher	Lower
Essential Amino Acids	Richer profile, more tryptophan	Complete protein

How Your Choice and Preparation Method Matter

Making the healthiest choice goes beyond a simple head-to-head comparison. Here are some crucial factors:

Choose Wisely: Opt for lean cuts of either lamb (e.g., tenderloin, loin chop) or steak (e.g., sirloin, tenderloin) to minimize fat intake.
Trim the Fat: Trim any visible fat before cooking to further reduce calorie and saturated fat content.
Cook Healthily: Use cooking methods like grilling, roasting, or steaming rather than frying, which adds unhealthy fats. Avoid overcooking either meat, as high heat can create potentially harmful compounds.

Conclusion: Which is the Healthier Choice?

Ultimately, determining if lamb is healthier than steak is not a matter of one being universally superior. A lean cut of grass-fed lamb offers more beneficial omega-3s and CLA, while a lean cut of grass-fed steak provides slightly higher protein and fewer calories. For those focused on weight loss and calorie management, lean steak may be a better option. However, if your goal is to maximize the intake of anti-inflammatory fats and antioxidants, and you don't mind a slightly higher fat content, grass-fed lamb holds the advantage. The healthiest red meat option is an informed one, based on your personal health goals, the specific cut, and how it was raised. For a comprehensive overview of lamb's nutritional content, consider this resource: Healthline on Lamb.

Final Verdict: Incorporating both lean lamb and lean steak into a balanced diet provides excellent nutrition. The best approach is to moderate your intake of red meat overall and prioritize high-quality, pasture-raised options when possible.

Frequently Asked Questions

Yes, on average, lamb contains more total fat, especially saturated fat, than leaner cuts of steak like sirloin or tenderloin. However, comparing lamb to a very fatty steak like a ribeye can change this dynamic.

Lamb, particularly grass-fed lamb, is consistently higher in heart-healthy omega-3 fatty acids than both grain-fed and grass-fed beef. Some call grass-fed lamb 'land salmon' due to its rich omega-3 content.

Both lamb and steak offer complete, high-quality protein. While beef may have slightly more protein per serving, lamb has a richer profile of essential amino acids, including more tryptophan, which some consider higher quality.

For weight loss focused on calorie and fat reduction, lean cuts of steak are generally the better choice due to their lower fat and calorie content compared to most lamb cuts. However, lamb's satiety-inducing fat content can also help control appetite.

Yes, the animal's diet is a critical factor. Grass-fed lamb and beef have a healthier fat composition, with higher levels of beneficial omega-3s and CLA, than conventionally raised, grain-fed meats.

Both lamb and steak are excellent sources of bioavailable heme iron. Some sources suggest beef might contain slightly more, while others indicate they are comparable. Ultimately, both are highly effective at boosting iron intake.

Opt for cooking methods that don't add extra fat, such as grilling, roasting, or broiling. Always choose lean cuts and trim any visible fat. Avoid overcooking, as high heat can produce potentially harmful compounds.