Is sheep meat healthier than beef? A nutritional comparison

November 11, 2025 •

4 min read

While beef is widely consumed, lamb (sheep meat) contains significantly higher amounts of certain beneficial fats, particularly omega-3 fatty acids. The question of is sheep meat healthier than beef ultimately depends on your individual nutritional needs and the specific cut of meat, as both offer high-quality protein and essential nutrients.

Quick Summary

Lamb is generally higher in fat and calories but provides more omega-3s and conjugated linoleic acid (CLA), whereas beef is typically leaner and higher in protein, iron, and zinc. Grass-fed lamb and beef offer enhanced nutritional profiles compared to grain-fed options. The ideal choice depends on factors like dietary goals, cooking methods, and preference.

Key Points

Omega-3s: Grass-fed lamb typically has a higher content of anti-inflammatory omega-3 fatty acids compared to beef.
Protein and Fat: Beef generally offers more protein per serving and is leaner, while lamb is higher in total fat and calories.
Micronutrients: Beef is a better source of zinc and vitamin B12, whereas lamb contains more selenium and other B vitamins.
Source Matters: The nutritional quality of both meats, especially fat composition, is greatly influenced by whether the animal was grass-fed or grain-fed.
Cooking Method: Healthy cooking methods like roasting or grilling minimize added fats and maximize the health benefits of both lamb and beef.
Personal Goals: The 'healthier' option depends on individual dietary needs, such as weight management, muscle building, or increasing intake of specific fats.
Sustainability and Cost: Beef is generally more affordable and widely available, while lamb may have a lower environmental impact depending on farming methods.

A head-to-head nutritional breakdown

Both lamb and beef are valuable sources of high-quality protein, vitamins, and minerals, but their nutritional profiles vary in key areas. For example, a 100g serving of cooked lamb generally contains more calories and total fat than an equivalent serving of cooked beef. However, this is largely dependent on the specific cut, and lean cuts of either can offer a very similar nutritional breakdown.

Protein and amino acids

Beef is slightly richer in total protein content per 100g serving. A cooked 100g portion of beef provides approximately 25.93g of protein, compared to lamb's 24.52g. However, lamb is richer in several essential amino acids, including tryptophan. The protein found in both is complete, meaning it contains all nine essential amino acids needed for muscle growth and repair. Beef also contains higher levels of carnitine and creatine, which are beneficial for athletic performance and heart health, though lamb is still an excellent source.

A deeper look at fats

The fat content and composition are among the most significant differences between lamb and beef. On average, a 100g serving of cooked lamb has a higher fat content (around 21g) than cooked beef (around 15.4g). However, the type of fat is where lamb offers a distinct advantage.

Omega-3s: Grass-fed lamb is a superior source of heart-healthy omega-3 fatty acids compared to both grain-fed and grass-fed beef. For a land-based animal, lamb contains a substantial amount of omega-3s, which are crucial for brain and cardiovascular health.
Conjugated Linoleic Acid (CLA): Lamb contains higher levels of CLA than beef. This beneficial ruminant trans-fat has been linked to a variety of health benefits, including reduced body fat and improved immune function.
Saturated Fats: Both types of meat contain saturated fats, though the levels and types vary. Lamb fat, or tallow, typically has a slightly higher level of saturated fat than beef. The overall effect of dietary saturated fat is a complex topic, and many studies suggest that moderate intake from quality sources may not have the adverse effects once believed.

Vitamins and minerals

Both lamb and beef are nutrient-dense and excellent sources of vitamins and minerals. Beef, however, tends to have higher levels of zinc, vitamin B12, and iron. Specifically, beef provides more highly bioavailable heme iron, making it particularly beneficial for preventing anemia. Conversely, lamb often provides more selenium, copper, and a wider array of B vitamins like folate and thiamine. The nutrient profile can also be significantly impacted by the animal's diet, with grass-fed animals often boasting more antioxidants and other beneficial compounds.

Comparison table: Lamb vs. Beef (per 100g, cooked)


Nutrient	Lamb (average)	Beef (average)	Key Difference
Calories	~294 kcal	~250 kcal	Lamb is typically higher in calories due to higher fat content.
Protein	~24.5g	~25.9g	Beef has a slightly higher protein concentration per 100g.
Total Fat	~21g	~15.4g	Lamb generally has more total fat, though this varies by cut.
Omega-3s	Significantly Higher	Lower	Grass-fed lamb is richer in beneficial omega-3 fatty acids.
CLA	Higher	Lower	Lamb contains a higher concentration of conjugated linoleic acid.
Iron (Heme)	Lower	Higher	Beef is a better source of highly bioavailable heme iron.
Zinc	Lower	Higher	Beef is a superior source of zinc.
Selenium	Higher	Lower	Lamb provides more selenium than beef.
Vitamin B12	Lower	Higher	Beef contains more B12 than lamb.

Which is the healthier choice?

Based on nutritional content alone, there isn't a definitive winner for every scenario. Lean beef is a better choice for those focusing on maximizing protein with fewer calories and less total fat, such as those on a low-calorie diet. However, lamb offers a more favorable fatty acid profile, with higher levels of anti-inflammatory omega-3s and CLA, making it a strong contender for those on higher-fat diets or looking to boost their intake of these specific nutrients.

The most important factor is often the farming practice. Grass-fed varieties of both meats are widely considered more nutritious, with a better fat composition and higher levels of micronutrients and antioxidants compared to their grain-fed counterparts. Cooking methods are also key. Grilling, roasting, and braising with minimal added fats are healthier options than frying.

Ultimately, both lamb and beef are nutrient-dense red meats that can fit into a healthy diet when consumed in moderation. A balanced diet should also include other varied protein sources, such as poultry, fish, and plant-based options.

Considerations beyond nutrition

Beyond the macronutrient and micronutrient profiles, other factors may influence your choice:

Sustainability: Lamb often has a lower environmental impact, depending on farming practices. Opting for ethically-sourced, grass-fed meats can support more sustainable agriculture.
Cost: Beef is generally more affordable and widely available, offering a greater range of cuts and price points. Lamb is often more expensive due to supply and seasonality.
Taste and Texture: Lamb has a distinctive, bold flavor, whereas beef's flavor is more varied and generally milder in leaner cuts. Taste is subjective and comes down to personal preference.

Conclusion

Choosing between lamb and beef is not a matter of one being universally healthier than the other; rather, it depends on a balance of your health goals, preferences, and ethical considerations. Beef is a slightly better option if your primary focus is higher protein and lower fat and calories, while lamb has the advantage with its superior omega-3 and CLA content. For either choice, opting for grass-fed, pasture-raised meats and using healthy cooking methods will provide the most nutritional value. Ultimately, a well-rounded diet can incorporate both of these nutrient-rich red meats, consumed in moderation. For more detailed nutritional information and comparisons, consult databases like the USDA FoodData Central.

Frequently Asked Questions

For weight loss, lean cuts of beef might be the better option, as they typically offer a higher protein-to-calorie ratio with less fat than most cuts of lamb. However, lamb's higher fat and calorie content can also provide greater satiety, which might reduce overall snacking and food intake.

Yes, grass-fed farming practices can significantly enhance the nutritional value of both lamb and beef. Grass-fed meats generally contain higher levels of beneficial omega-3 fatty acids, CLA, and antioxidants like vitamin E compared to grain-fed versions.

Beef is generally a better source of heme iron, which is the most easily absorbed form of iron. While lamb also contains heme iron, cooked beef typically has a slightly higher iron concentration per serving.

Some evidence suggests that lamb may be easier to digest than beef. This could be because lamb comes from younger sheep, resulting in more tender meat with a lower protein concentration that may be processed more easily by the digestive system.

Lamb, particularly grass-fed lamb, has a more favorable fatty acid profile for heart health. It is richer in omega-3s and Conjugated Linoleic Acid (CLA), both of which are considered beneficial for cardiovascular health.

Yes, the cooking method is very important. To maximize health benefits, opt for grilling, roasting, or braising, which use minimal added fat. Overcooking meat at high temperatures can form heterocyclic amines, which may increase cancer risk.

Beef is typically higher in zinc, vitamin B12, and iron, while lamb tends to provide higher levels of selenium and copper.