Is Lamb More Fatty Than Chicken? A Detailed Nutritional Comparison

November 7, 2025 •

3 min read

According to USDA data, a cooked, skinless chicken breast contains significantly less total fat than an equivalent serving of many lamb cuts. However, the question of whether is lamb more fatty than chicken is more complex than a simple red vs. white meat distinction, as the fat content is heavily influenced by the specific cut and preparation method.

Quick Summary

This article compares the nutritional profiles of lamb and chicken, focusing on their fat content across different cuts and preparations. It examines the health implications and offers guidance for choosing leaner options to support a balanced diet.

Key Points

Fat Content Hierarchy: Skinless chicken breast is consistently the leanest protein option when compared to typical cuts of lamb.
Cuts are Critical: The fat content in both lamb and chicken varies dramatically by cut; chicken thighs and lamb shoulders are fattier than chicken breast or lamb loin.
Saturated Fat Differences: Lamb typically has a higher saturated fat content than chicken, though the levels depend on the cut.
Healthy Fats in Lamb: Despite being fattier, pasture-raised lamb contains beneficial omega-3 fatty acids and CLA, offering different health advantages.
Cooking Methods Matter: Preparation significantly impacts final fat content; grilling or baking meat without skin or added oil is the healthiest method for both.
Nutrient Density: Lamb is a superior source of iron and Vitamin B12, while chicken breast provides more protein per calorie.

The Nutritional Breakdown: Lamb vs. Chicken

When comparing lamb and chicken, it's crucial to look beyond the broad categories of 'red meat' and 'white meat.' Both offer high-quality protein, but their fat content can differ significantly based on the cut. While chicken is often recommended for its low fat content, specific cuts of lamb can also be surprisingly lean. Understanding the nuances of each meat is key to making dietary choices that align with your health goals.

Fat Content Varies by Cut

One of the biggest factors influencing the fat content of both lamb and chicken is the specific cut of meat. For chicken, the leanest cut is the skinless breast, while darker meats like thighs and wings have considerably more fat. The skin of the chicken holds a large concentration of fat, and removing it can drastically reduce the total fat and calorie count. Similarly, lamb has a range of fat levels across its different cuts, with some meeting the FDA's definition of 'lean'. Cuts from the leg and loin are typically leaner than those from the shoulder or ribs. Trimming visible fat from lamb cuts before cooking is an effective way to further reduce fat intake.

Impact of Saturated Fat and Cooking Methods

Beyond total fat, the type of fat is also important. Both meats contain saturated, monounsaturated, and polyunsaturated fats. Lamb fat contains saturated fat, but it also provides beneficial conjugated linoleic acid (CLA), and pasture-raised lamb has higher levels of omega-3s, similar to some fish. Chicken, while lower in saturated fat overall, is often cooked in ways that can increase its fat content, such as frying. Cooking methods play a significant role in the final nutritional profile. For a healthier option, choose cooking methods that don't add extra fat, such as grilling, baking, or roasting.

Lamb vs. Chicken Nutrition at a Glance

To provide a clear comparison, here is a table detailing the approximate nutritional content per 100g (3.5 oz) serving of popular cooked, skinless cuts.


Nutrient per 100g	Lamb Loin Chop (Lean)	Chicken Breast (Skinless)
Calories	~250	~165
Total Fat	~17g	~3.6g
Saturated Fat	~7g	~1g
Protein	~22g	~31g
Iron	Rich source	Good source
Zinc	Rich source	Good source

Key Nutrients Beyond Fat

While fat content is a primary concern for many, both meats offer a wide array of other essential nutrients. Lamb is an exceptional source of heme iron, which is highly bioavailable, along with significant amounts of vitamin B12 and zinc. This makes it particularly beneficial for preventing anemia and supporting the nervous system. Chicken, especially the breast, provides a substantial amount of protein with fewer calories and is also a good source of niacin (B3) and selenium. Both meats contribute to a healthy, balanced diet when consumed in moderation and prepared appropriately.

Factors Influencing Fat Content and Health

Cut of Meat: Opting for leaner cuts like skinless breast or leg of lamb over higher-fat options like skin-on wings or ribs makes a significant difference.
Skin Removal: Removing the skin from chicken before cooking can dramatically reduce the fat and calorie count.
Cooking Method: Frying or cooking with added oils increases fat, while grilling, baking, or roasting are leaner methods.
Trimming Fat: For lamb, trimming visible fat prior to cooking helps to lower the overall fat content.
Animal Diet: Pasture-raised lamb has been shown to have higher levels of beneficial omega-3 fatty acids compared to conventionally raised meat.

Ultimately, for those seeking the lowest possible fat and calorie intake, skinless chicken breast is the clear winner. However, for a more nutrient-dense option that provides more iron and B12, lean lamb cuts offer a healthy alternative. Balancing your diet with a variety of protein sources, considering the cut and cooking method, is the most effective approach for overall health.

Conclusion

In conclusion, lamb is generally more fatty than chicken on a per-gram basis, especially when comparing standard cuts. However, a lean cut of lamb, such as a leg or loin, can be part of a healthy diet, particularly if excess fat is trimmed and it is cooked without added oils. For those prioritizing minimal fat intake, skinless chicken breast remains the leanest option. The key takeaway is that both meats offer high-quality protein and valuable nutrients, and the best choice depends on individual dietary needs, portion control, and preparation methods. Ultimately, variety and mindful consumption are the most important components of a healthy eating plan. For more in-depth nutritional comparisons of various foods, consider consulting a reliable source like the USDA's FoodData Central.

Frequently Asked Questions

Chicken breast is generally better for weight loss because it is lower in calories and fat while providing a high amount of protein, which promotes satiety. For lamb, choosing lean cuts like the leg and trimming fat is important for calorie control.

To make lamb healthier, opt for lean cuts like the leg or loin, and trim any visible fat before cooking. Use low-fat cooking methods such as grilling, baking, or broiling instead of pan-frying with excessive oil.

Lean lamb cuts (like loin or leg) can be comparable in fat content to dark meat chicken (like skinless thighs). However, lean lamb often provides higher levels of nutrients like iron and B12. The best choice depends on your specific nutritional needs.

Yes, removing the skin from chicken makes a significant difference in its fat and calorie content. The skin holds a large portion of the fat, especially on cuts like wings and thighs.

Lamb fat, or tallow, is composed of a mix of saturated and monounsaturated fats. Pasture-raised lamb also contains beneficial conjugated linoleic acid (CLA) and omega-3 fatty acids.

Not necessarily. While chicken is often leaner, lean cuts of red meat like lamb can be part of a healthy diet. The overall health impact depends on the specific cut, preparation, portion size, and overall dietary pattern.

Cooking methods that involve adding oil, such as deep-frying or pan-frying, will increase the fat content. Methods like grilling, baking, and roasting help to cook off fat and are generally healthier.