What is the nutritional value of lamb per 100g?

According to the USDA, a 100g serving of cooked ground lamb contains approximately 283 calories, making it a nutrient-dense source of protein and essential micronutrients. This guide explores what is the nutritional value of lamb per 100g, breaking down its macronutrients and highlighting its rich vitamin and mineral content.

Quick Summary

This guide provides a comprehensive breakdown of the macronutrient profile and micronutrient content of lamb per 100g. It details the protein, fat, and calorie counts, along with a rich array of vitamins and minerals. The article also compares lamb to beef, discusses health benefits, and offers tips for incorporating it into a balanced diet.

Key Points

• Rich in High-Quality Protein: A 100g serving of lamb provides 25-27 grams of complete protein, which is essential for muscle growth and repair.

• Excellent Source of Iron: Lamb contains heme iron, which is highly bioavailable and effectively helps prevent iron deficiency anemia.

• High in B Vitamins: It is a powerful source of Vitamin B12 and other B vitamins that support nervous system health and energy metabolism.

• Contains Beneficial Fats: Especially in grass-fed varieties, lamb provides a healthy balance of fats, including anti-inflammatory omega-3s and conjugated linoleic acid (CLA).

• Packed with Vital Minerals: A 100g portion delivers significant amounts of zinc, selenium, and phosphorus, crucial for immune function and bone health.

• Calorie Count Varies by Cut: Leaner cuts like a loin chop have fewer calories (around 202-260 kcal per 100g) than fattier ground lamb (approx. 283 kcal per 100g).

The nutritional profile of lamb offers a wealth of essential nutrients, making it a valuable addition to a balanced diet. A typical 100g serving of cooked lamb is rich in high-quality protein, crucial for muscle repair and growth. Its fat content can vary significantly depending on the cut, but it provides a mix of saturated and monounsaturated fats, and notably, it contains a beneficial fat called conjugated linoleic acid (CLA). Beyond the major macronutrients, lamb is a powerhouse of vitamins and minerals vital for numerous bodily functions, from energy production to immune support.

Macronutrients per 100g of Lamb

Calories

On average, a 100g portion of cooked lamb provides between 250 and 290 calories, depending on the cut and fat content. Leaner cuts like a loin chop can be at the lower end of this spectrum, while ground lamb or fattier cuts will naturally have a higher caloric density. For example, a 100g serving of ground lamb is reported to contain around 283 calories.

Protein

Lamb is an excellent source of protein, offering approximately 25-27 grams per 100g serving of cooked meat. This protein is of high quality, meaning it contains all nine essential amino acids necessary for the body's growth and maintenance. This makes it an ideal food for athletes, those recovering from injury, or older adults focused on preserving muscle mass.

Fat

The fat content in lamb is highly dependent on the cut. Leaner cuts like a trimmed loin chop contain less fat than ground lamb or fattier pieces. The fat profile includes a mix of saturated and monounsaturated fats. Interestingly, grass-fed lamb is often richer in heart-healthy omega-3 fatty acids compared to grain-fed versions and contains higher levels of CLA, a fatty acid linked to several health benefits.

Carbohydrates

Lamb contains virtually no carbohydrates, fiber, or sugar, making it a suitable protein source for ketogenic, paleo, and low-carb diets.

Vitamins and Minerals in Lamb

Lamb is packed with an impressive array of micronutrients. A single 100g serving can contribute significantly to daily needs for several vitamins and minerals, including:

• Vitamin B12: Essential for blood formation and healthy nervous system function. Lamb is a particularly potent source of this vitamin.
• Zinc: Vital for immune function, wound healing, and hormone production.
• Iron: As a red meat, lamb is rich in heme iron, which is more readily absorbed by the body than the non-heme iron found in plants. This helps prevent iron-deficiency anemia.
• Selenium: A powerful antioxidant that supports thyroid function and protects the body from oxidative damage.
• Niacin (Vitamin B3): Plays a crucial role in energy metabolism and overall cellular function.
• Phosphorus: An essential mineral for bone health and energy production.
• Creatine: Found naturally in lamb, this compound is a critical energy source for muscles and is popular among bodybuilders.

A comparison of lamb vs. beef nutrition per 100g (cooked)

Nutrient	Lean Lamb (e.g., Loin Chop)	Lean Beef (e.g., Sirloin)	Notes
Calories	Approx. 202-260	Approx. 250	Depends heavily on the cut and trim.
Protein	Approx. 25-27g	Approx. 25-26g	Very similar protein content in lean cuts.
Fat	Approx. 10-15g	Approx. 15g	Lamb can be higher in total fat, but grass-fed lamb has more omega-3s.
Omega-3s	Higher, especially in grass-fed lamb	Lower, varies with feeding	Lamb is noted for its higher concentration of healthy fats.
CLA	Higher concentration	Lower concentration	A beneficial fatty acid found more abundantly in lamb.
Iron	Rich source of heme iron	Rich source of heme iron, often slightly higher	Both are excellent sources of bioavailable iron.
Zinc	Good source	Often slightly higher levels	Both are great for immune support.
B Vitamins	Excellent source of B12 and B3	Excellent source of B12 and B6	Both provide a robust B vitamin complex.

Potential Health Benefits of Lamb

Including lamb in your diet can contribute to several health benefits, particularly when consumed as part of a balanced diet and in moderation.

Supporting Muscle Growth and Maintenance

As a complete protein source, lamb provides the essential amino acids needed to build and repair muscle tissue effectively. This is particularly beneficial for athletes and those looking to maintain strength and muscle mass as they age.

Preventing Anemia

The highly bioavailable heme iron found in lamb makes it an excellent dietary choice for preventing iron deficiency anemia. Iron is crucial for red blood cell production and oxygen transport throughout the body.

Boosting Immune Function

Lamb is rich in zinc, a mineral that plays a central role in strengthening the immune system. Adequate zinc intake supports the production of white blood cells that fight off infections.

Contributing to Nervous System Health

With its high vitamin B12 content, lamb helps maintain the health of nerve cells and supports proper nervous system function. Deficiency in B12 can lead to neurological issues.

Other Bioactive Compounds

Beyond basic nutrition, lamb contains other valuable compounds like creatine and taurine, which support muscle energy and have antioxidant properties. Its CLA content is also being studied for its potential benefits related to body composition.

Conclusion

When considering what is the nutritional value of lamb per 100g, the answer is clear: it is a highly nutritious red meat packed with high-quality protein, essential vitamins, and vital minerals. While specific values vary by cut and preparation, a 100g serving consistently offers significant amounts of protein, B vitamins (especially B12), iron, and zinc. Its fat content can be controlled by choosing leaner cuts and trimming excess fat. As part of a varied and balanced diet, and especially from grass-fed sources, lamb is an excellent choice for supporting muscle health, preventing anemia, and boosting immune function. It's a flavorful and nutrient-dense option that provides a robust profile of beneficial compounds for overall health.

For more information on the broader health effects and detailed nutritional data of various foods, refer to the resource available at Healthline. (https://www.healthline.com/nutrition/foods/lamb)

Frequently Asked Questions

Is lamb considered a lean meat?

Lamb can be considered lean, especially certain cuts like the loin or leg that have been trimmed of excess fat. The USDA defines lean meat as having less than 10 grams of fat per 100 grams, and many cuts of lamb can meet this definition.

How do the nutrients in grass-fed lamb differ from grain-fed?

Grass-fed lamb tends to have a more favorable fatty acid profile than grain-fed lamb, with higher concentrations of healthy omega-3 fatty acids and conjugated linoleic acid (CLA).

Does eating lamb help with muscle building?

Yes, as a high-quality protein source, lamb provides all the essential amino acids needed for muscle growth and repair. It also contains creatine, which acts as an energy source for muscles.

What is the primary benefit of the iron found in lamb?

The iron in lamb is heme iron, which is more readily absorbed by the body compared to the non-heme iron found in plant-based foods. This helps prevent iron deficiency anemia.

Can lamb be part of a weight-loss diet?

Yes, lean cuts of lamb can be included in a weight-loss diet due to its high protein content, which promotes satiety and supports muscle maintenance. Portion control and preparation methods are key.

Is lamb a good source of vitamins for the immune system?

Lamb is a very good source of zinc and selenium. Zinc is critical for supporting the immune system and helping the body fight off infections.

Does lamb contain high levels of cholesterol?

While lamb does contain cholesterol, dietary cholesterol has a minor impact on blood cholesterol levels for most people. Lean cuts of lamb have moderate cholesterol levels that can fit into a healthy diet.