Is Lamb Higher in Fat Than Beef? A Nutritional Comparison

December 27, 2025 •

4 min read

While both are red meats packed with nutrients, a 100g serving of cooked lamb contains approximately 21g of total fat, while the same serving size of cooked beef provides about 15.4g. This indicates that, on average, lamb is indeed higher in fat than beef, though the exact amount is highly dependent on the specific cut and how the animal was raised.

Quick Summary

This article explores the fat content and overall nutritional differences between lamb and beef. It examines how specific cuts and farming practices influence fat levels and compares the meats' protein, vitamin, and mineral profiles. The guide helps consumers understand which option might best align with their dietary goals.

Key Points

Fat Content Varies: Lamb generally has a higher fat content than beef on average, but the specific cut and how the animal was raised are the most significant factors.
Healthy Fats in Lamb: Despite higher overall fat, lamb is a richer source of beneficial fats like conjugated linoleic acid (CLA) and omega-3 fatty acids, especially when grass-fed.
Lean Cuts are Key: For both lamb and beef, choosing lean cuts (e.g., loin, leg) and trimming visible fat can significantly reduce the overall fat and calorie content.
Rich in Nutrients: Both meats are excellent sources of high-quality protein, iron (especially the highly absorbable heme iron), zinc, and vitamin B12.
Cooking Matters: Cooking methods impact fat content. Grilling or roasting allows for fat to drip away, while slow-cooking fattier cuts can make them more tender.
Informed Choices: Neither meat is universally 'better.' The healthiest option depends on your dietary goals, the specific cut, and how it is prepared.

Is Lamb Higher in Fat Than Beef? Breaking Down the Differences

Many health-conscious consumers and meat enthusiasts often wonder about the nutritional differences between lamb and beef. The question "Is lamb higher in fat than beef?" is a common starting point for comparing these two popular red meats. While the general answer is yes, with lamb typically containing more total and saturated fat, the full picture is more nuanced and depends heavily on the specific cut, cooking method, and whether the animal was grass-fed or grain-fed.

The Role of Cut and Farming Methods

Not all cuts of meat are created equal. A lean cut of beef, like a sirloin or tenderloin, will have significantly less fat than a marbled ribeye or fatty ground beef. The same principle applies to lamb. A lean lamb tenderloin can have a similar or even slightly lower calorie count than a comparable beef tenderloin, though this is not representative of average fat content. Moreover, farming practices play a crucial role. Grass-fed lamb and beef generally have a healthier fatty acid profile, including higher levels of heart-healthy omega-3s, compared to their grain-fed counterparts.

Fat Composition: Quality over Quantity

While lamb may contain more total fat, the type of fat it provides is worth noting. Lamb fat includes a beneficial family of trans fats called conjugated linoleic acid (CLA), which has been associated with health benefits such as reduced body fat mass. In fact, studies show lamb can contain higher concentrations of CLA than beef. Lamb is also a particularly good source of omega-3 fatty acids for a land animal, sometimes earning it the nickname 'land salmon'. These healthier fats contribute to lamb's nutritional value, even if its overall fat percentage is higher.

Comparing Macronutrients: Protein, Vitamins, and Minerals

Beyond fat, both lamb and beef are nutritional powerhouses, providing essential macronutrients and micronutrients. They are both excellent sources of high-quality protein, providing all nine essential amino acids needed for muscle growth and repair. While a 100g serving of beef might have slightly more protein overall, lamb's protein is considered of high quality due to its favorable essential amino acid profile, with particularly high levels of tryptophan.


Nutrient Comparison: Lamb vs. Beef (per 100g cooked)	Nutrient	Lamb (e.g., ground)	Beef (e.g., ground 85:15)	Commentary
Total Fat	~21g	~15.4g	Lamb is generally higher in fat, but quality of fat differs.
Saturated Fat	~8.1g	~5.8g	Lamb is higher, but this varies significantly by cut.
Protein	~24.5g	~25.9g	Beef has slightly more protein, but lamb's amino acid quality is higher.
Omega-3s	Higher, especially grass-fed	Lower, varies with diet	Lamb often provides a richer source of heart-healthy omega-3s.
Iron	Excellent source (Heme iron)	Excellent source (Heme iron)	Both are great for preventing iron deficiency anemia.
Zinc	Good source	Very good source	Beef tends to have slightly higher zinc levels.
Selenium	Good source	Good source	Both contain selenium, an important antioxidant.
Vitamin B12	Excellent source	Excellent source	Both are top dietary sources of B12, vital for nerve function.

How to Choose and Prepare Your Meat

Making the right choice between lamb and beef often comes down to personal health goals and culinary preferences. If your primary goal is to minimize fat and calorie intake, selecting leaner cuts of beef is often the simplest path. However, if you are more focused on nutrient density and a broader spectrum of healthy fats, incorporating grass-fed lamb can be highly beneficial.

Here are some tips for choosing and preparing:

Prioritize lean cuts: For both meats, opt for lean cuts like loin, leg, or tenderloin to reduce overall fat content.
Consider farming practices: Choosing grass-fed varieties, especially for lamb, can provide a more favorable fat profile with higher omega-3s.
Use healthy cooking methods: Grilling, roasting, and pan-searing with minimal oil are excellent choices. For lamb, avoid overcooking, as it can become tough and dry due to its leaner nature. Slow-cooking methods like braising are ideal for tougher cuts of both meats, such as shoulder or chuck.
Watch the portion size: As with any food, moderation is key. A standard serving size is about 3-4 ounces.
Enhance flavor naturally: Lamb pairs well with herbs like rosemary and garlic, which can enhance flavor without adding excess fat.

Conclusion

In summary, while lamb is typically higher in total and saturated fat than beef, this does not automatically make it an unhealthy choice. The nutritional value is determined by the cut, cooking method, and farming practices. Lean beef is a solid choice for those focused on lower fat and calories, while grass-fed lamb offers a uniquely rich nutrient profile, including healthy omega-3s and CLA. By understanding the differences and making informed choices based on individual needs, both meats can be a part of a healthy, balanced diet. It's not about one being definitively 'better' but rather which one best fits your specific dietary goals.

Frequently Asked Questions

Not necessarily. While grass-fed lamb often has a healthier fat profile with more omega-3s, grain-fed beef can still be leaner depending on the cut. A lean cut of grain-fed beef can have less total fat than many cuts of grass-fed lamb.

For those strictly counting calories and fat, leaner cuts of beef are generally a better choice for weight loss as they offer high protein with fewer calories. However, lamb's higher fat content can increase satiety, which might help control appetite.

On average, yes. Because lamb is typically higher in fat, it is also denser in calories than beef. For example, a 100g serving of lamb has about 294 calories, compared to 250 calories for beef, though this varies by cut.

Both lamb and beef are excellent sources of heme iron, which is the most easily absorbed type by the body. While iron levels can be similar, beef is sometimes cited as having a slight edge, but the difference is minimal.

No. While lamb contains saturated fat, it also offers beneficial fats like CLA and omega-3s, particularly in grass-fed varieties. The saturated fat's role in heart disease is not as straightforward as once thought, and dietary cholesterol is not a major concern for most people.

You can reduce fat by trimming visible fat before cooking, using healthy cooking methods like grilling or roasting, and draining rendered fat during cooking. This can make a richer cut of lamb a healthier option.

This depends on the cut and age of the animal. Lamb is meat from younger sheep and tends to be more tender. However, leaner, tender cuts of lamb can become tough if overcooked, while tougher beef cuts require slow-cooking to tenderize.