What vitamins are in lamb? A Complete Nutritional Breakdown

January 10, 2026 •

4 min read

According to the American Lamb Board, a three-ounce serving of American lamb is naturally rich in nutrients and an excellent source of protein, zinc, selenium, riboflavin, niacin, and vitamin B12. Discover what vitamins are in lamb and how this nutrient-dense red meat supports your overall health and wellness.

Quick Summary

Lamb is a nutrient-dense red meat, particularly rich in essential B vitamins like B12, niacin, and riboflavin, which support energy metabolism and nerve function. It also supplies key minerals such as highly absorbable heme iron and immune-boosting zinc.

Key Points

Vitamin B12 Abundance: Lamb is a superb natural source of vitamin B12, essential for nerve function and red blood cell formation.
Immune-Boosting Minerals: The high zinc content in lamb is crucial for a healthy and robust immune system.
Superior Iron Absorption: Lamb contains heme iron, which is more easily absorbed by the body than the non-heme iron found in plants.
Metabolism and Energy Support: A variety of B vitamins, including Niacin and Riboflavin, assist in converting food into energy.
Muscle Maintenance: Rich in high-quality protein, lamb provides all nine essential amino acids needed for muscle growth and repair.
Overall Nutrient Density: Even small servings of lamb deliver a powerful dose of nutrients beyond vitamins, such as selenium and phosphorus.

The B-Vitamin Powerhouse in Lamb

Lamb is particularly renowned for its rich concentration of B vitamins. These water-soluble vitamins are crucial for many bodily functions, from energy production and brain function to the creation of red blood cells. Unlike fat-soluble vitamins, which can be stored in the body, water-soluble vitamins are not stored, so a consistent dietary intake is important. Lamb is a robust source, providing several B vitamins in significant quantities.

Vitamin B12: Essential for Nerve and Blood Health

Without a doubt, vitamin B12 is the shining star of lamb's vitamin profile. Animal-derived foods are the only reliable natural sources of this vitamin, making red meats like lamb vital for omnivores and especially critical for those with restrictive diets to monitor. A single serving can provide a substantial portion of the recommended daily intake. Vitamin B12 is essential for nerve function, the formation of red blood cells, and DNA synthesis.

Niacin (Vitamin B3): Supporting Energy Metabolism

Niacin is another B vitamin found in abundance in lamb. It plays a significant role in converting food into usable energy and is necessary for overall metabolism. Niacin is also involved in cellular signaling, DNA repair, and the production of hormones.

Other Important B Vitamins

Lamb also contains a host of other B vitamins that contribute to its nutritional value. These include:

Riboflavin (Vitamin B2): Crucial for cellular energy production and overall metabolism.
Vitamin B6: Important for brain development and function, as well as hormone regulation and immune function.
Pantothenic Acid (Vitamin B5): Plays a key role in energy metabolism and hormone production.

Beyond B-Vitamins: Essential Minerals

In addition to its strong vitamin profile, lamb is an excellent source of several key minerals. Its red meat status means it naturally contains higher levels of certain minerals compared to white meats like chicken.

Iron: A Highly Absorbable Source

Lamb is rich in heme iron, the type of iron that is more readily absorbed by the human body compared to the non-heme iron found in plant-based foods. This high bioavailability makes lamb an effective dietary strategy for preventing or addressing iron-deficiency anemia, which can cause fatigue and weakness. Iron is a fundamental component of hemoglobin, which transports oxygen in the blood.

Zinc: An Immune System Booster

Lamb is packed with immune-boosting zinc. This essential mineral is found in cells throughout the body and is critical for immune function, wound healing, protein synthesis, and growth and development. Adequate zinc intake is necessary for maintaining a healthy immune system, and the zinc from meat is better absorbed than from plants.

Selenium: Antioxidant Support

This trace mineral acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Selenium also plays a role in thyroid hormone metabolism and immune function. Lamb is a good source, contributing to your body's overall antioxidant defense system.

Nutritional Comparison: Lamb vs. Other Meats

For those comparing lamb to other common protein sources, the vitamin and mineral content can be a deciding factor. The following table provides a quick comparison of key nutrients based on typical serving sizes of cooked meat.


Nutrient (per 100g)	Lamb (Roasted Loin Chop)	Beef (Cooked)	Chicken Breast (Roasted)
Protein	27g	25.9g	31g
Vitamin B12	2.16 mcg	~2.6 mcg	~0.3 mcg
Vitamin B3 (Niacin)	~4.9 mg	~5.4 mg	11.7 mg
Vitamin B6	~0.4 mg	~0.38 mg	0.6 mg
Iron	2.4 mg	2.6 mg	~0.6 mg
Zinc	4 mg	6.3 mg	~0.9 mg

Note: Nutritional content can vary significantly based on cut, preparation method, and diet of the animal. Figures are for general comparison. While chicken offers high protein and niacin, lamb and beef provide significantly more of the more challenging-to-obtain nutrients like Vitamin B12, iron, and zinc.

The Health Benefits of Lamb's Vitamins

Consuming lamb in moderation as part of a balanced diet offers a range of health benefits attributable to its vitamin and mineral content. The high-quality protein, combined with a comprehensive B-vitamin profile, supports muscle growth, repair, and overall physical performance. The bioavailable iron is particularly beneficial for those at risk of anemia, while zinc strengthens the immune system. The interplay of these vitamins and minerals ensures your body has the raw materials needed for optimal functioning.

Conclusion

In summary, the question of what vitamins are in lamb can be answered definitively: a comprehensive array of essential nutrients. Lamb is particularly celebrated for being an excellent source of vitamin B12, a vitamin vital for nerve and blood health that is difficult to obtain from plant-based foods. It is also packed with other important B vitamins like niacin and riboflavin, as well as minerals such as highly absorbable heme iron and immune-boosting zinc. When choosing lean cuts and cooking it moderately, lamb can be a flavorful and nutrient-dense addition to a healthy diet that supports everything from energy metabolism to red blood cell formation. For more information on lamb's nutritional content and health effects, consider consulting authoritative resources like the Healthline article on the subject.

Frequently Asked Questions

Yes, lamb is an excellent source of vitamin B12. A three-ounce serving of cooked lamb can provide a significant portion of the recommended daily intake, which is crucial for nerve function and red blood cell formation.

Lamb does contain small amounts of vitamin D. For a more concentrated source, the organ meat, such as lamb liver, provides a slightly higher quantity. The vitamin D content in red meat can also be influenced by the animal's diet and sun exposure.

While both are rich in B vitamins, lamb often contains more B12 than beef. However, beef may contain higher levels of other nutrients like B6 and zinc, depending on the cut and other factors. It is best to review nutritional information for specific cuts.

Yes, the iron found in lamb is heme iron, which is the most readily absorbed form of iron by the body. This makes lamb a highly effective dietary source for preventing iron deficiency and anemia.

In addition to vitamin B12, lamb contains significant amounts of niacin (B3), riboflavin (B2), vitamin B6, and pantothenic acid (B5), all of which contribute to metabolic health.

Grass-fed lamb may have a more favorable omega-3 to omega-6 fatty acid ratio and higher antioxidant levels. While its vitamin profile is generally similar to grain-fed lamb, the overall nutritional quality can differ based on the animal's diet.

Yes, organ meats like lamb liver and kidneys are exceptionally rich in vitamins. For example, lamb liver contains very high concentrations of vitamin B12, vitamin A, and other minerals compared to muscle meat.