Is Lamb More Fatty Than Beef? A Detailed Nutritional Comparison

December 23, 2025 •

3 min read

On average, a 100-gram serving of cooked lamb contains more total fat than the same amount of cooked beef. This fact is key when considering: is lamb more fatty than beef? However, the full story involves much more than a simple comparison of total grams, including the type of fat and the specific cuts used.

Quick Summary

This article compares the fat content, types of fat, and nutritional profiles of lamb and beef. It explores how cuts, sourcing, and diet influence health impacts.

Key Points

Fat Content: Lamb generally contains more total fat and saturated fat than beef, though this varies greatly by cut and trimming.
Beneficial Fats: Grass-fed lamb is richer in heart-healthy omega-3 fatty acids and conjugated linoleic acid (CLA) compared to beef.
Lean Cuts: The leanest cuts of lamb (leg, tenderloin) can have less fat and fewer calories than fattier cuts of beef (ribeye).
Sourcing Matters: The animal's diet (grass-fed vs. grain-fed) significantly impacts the fat composition and nutritional profile of both lamb and beef.
Nutrient Density: Both meats are excellent sources of protein, iron, zinc, and B vitamins, with slight variations in mineral concentration.
Dietary Choice: The healthier option depends on your dietary goals, with lean beef suitable for calorie control and lamb favored for higher satiety and beneficial fats.

Most people assume lamb is the fattier option when comparing it to beef, and on a simple, gram-for-gram basis, this is often true. Yet, this simple comparison overlooks crucial nuances about the types of fat, specific cuts, and overall nutritional profiles that differentiate these two popular red meats. This article delves into the details to help you make an informed choice for your dietary needs.

Overall Fat Content: A Head-to-Head Look

Generally, lamb has a higher total fat content and, consequently, more calories than beef. A 100g serving of cooked lamb may contain around 21g of fat, while the same amount of cooked beef might have 15.4g. This difference is largely due to the animal's age and diet. The fat in lamb is often found in distinct, trimmable layers, whereas beef is prized for its internal marbling, though this varies significantly by cut. Sourcing also plays a role; grass-fed varieties of both meats tend to have a healthier fat composition compared to grain-fed animals.

The Quality of Fat: Omega-3s and CLA

While lamb might have a higher total fat percentage, the type of fat offers some compelling health benefits. Lamb is notably richer in beneficial fats, such as omega-3 fatty acids and conjugated linoleic acid (CLA), particularly when the animal is pasture-raised and grass-fed. Some farmers even refer to grass-fed lamb as "land salmon" due to its significant omega-3 content. CLA, a type of healthy trans fat unique to ruminant animals like sheep and cattle, has been linked to improved body composition and metabolic health. A study found that lamb had significantly higher CLA concentrations than beef.

Beyond Fat: Protein, Vitamins, and Minerals

Beyond the fat content, both meats are excellent sources of high-quality protein and essential nutrients. While beef might offer slightly more protein per 100g (25.93g vs 24.52g for lamb), lamb's protein has a richer profile of essential amino acids.

Protein: Both provide complete proteins essential for muscle growth and repair.
Iron & Zinc: Beef is a better source of bioavailable heme iron and zinc.
Selenium & Copper: Lamb offers higher levels of selenium and copper.
Vitamins: Both are rich in B vitamins like B12, crucial for neurological function and energy metabolism.

Choosing the Leanest Cut: Lamb vs. Beef

When managing fat intake, the specific cut you choose is more important than the animal itself. Both lamb and beef offer a wide spectrum of cuts ranging from very lean to highly marbled. Trimming visible fat before cooking can also significantly reduce the final fat content.

Lean Lamb Cuts: Leg, loin chop, and tenderloin are excellent low-fat options.
Lean Beef Cuts: Sirloin steak, tenderloin, and eye of round are well-known for their low fat content.

Cooking Methods for Healthier Choices

Your cooking method can make a big difference. Grilling, broiling, and roasting on a rack allow excess fat to drip away, lowering the fat content of the final dish. For tougher, fattier cuts like lamb shoulder, slow cooking or braising helps break down connective tissue, resulting in tender meat, but it may retain more fat unless skimmed from the sauce.

Comparison Table: Lamb vs. Beef (Average Cooked 100g)


Nutrient	Lamb	Beef (85:15)
Calories	~294 kcal	~250 kcal
Total Fat	~21g	~15.4g
Saturated Fat	~8.8g	~5.9g
Omega-3s	Higher, especially grass-fed	Lower
CLA	Higher, especially grass-fed	Lower
Protein	~24.5g	~25.9g

Conclusion: Is Lamb More Fatty Than Beef? It Depends

Ultimately, the question "is lamb more fatty than beef?" has a layered answer. On average, lamb typically has a higher fat and calorie content than beef. However, this is not a one-size-fits-all rule and depends heavily on the specific cuts, the animal's diet, and cooking methods. For those prioritizing lower fat intake, lean cuts of beef might be the better choice. For individuals following high-fat diets like keto or seeking more beneficial omega-3s and CLA, grass-fed lamb offers a nutritious and satisfying option. Both meats are nutritional powerhouses, providing essential proteins, vitamins, and minerals. Understanding these differences allows for a more personalized and balanced dietary approach. For more information on the nutrient profiles of different red meats, consult nutritional resources like the USDA National Nutrient Database.

Frequently Asked Questions

Generally, ground lamb is fattier than most standard ground beef. A 3.5oz (100g) serving of ground lamb has approximately 19.7g of fat, while an 85:15 ground beef has around 15.3g.

Lamb typically contains more saturated fat than beef. For example, 3.5oz (100g) of cooked lamb has about 8.8g of saturated fat, while a comparable cut of beef contains less.

Lean cuts of lamb, such as the tenderloin or leg, can be a healthier choice than a fatty cut of beef like a ribeye. The fat content depends on the specific cut, not just the type of animal.

No, grass-fed lamb doesn't necessarily have less fat overall, but it typically has a healthier fat composition. It is richer in beneficial fats like omega-3s and CLA than grain-fed lamb and beef.

For low-calorie, low-fat diets aimed at weight loss, lean beef is often the better choice. However, lamb's higher fat content can lead to greater satiety, which may help reduce overall food intake.

Some sources suggest lamb might be easier to digest than beef, possibly because it comes from younger animals, resulting in more tender meat.

Lamb, especially grass-fed lamb, is consistently richer in omega-3 fatty acids than beef. This gives it an advantage for those seeking more of this heart-healthy fat.

Yes. Lamb's fat is often concentrated in layers on the exterior of the meat, making it easier to trim off than the marbled fat found within some cuts of beef. This allows you to control the final fat content more easily.