Lamb: Calories, Nutrition Facts, and Health Benefits (2026)

Lamb provides 250 calories and 21.3 g of protein per 3 oz cooked (85 g), with 0 g of carbs and 0 g of sugar. It is notable for its iron, zinc, and vitamin B12 content, offering 2.21 mcg of B12 and 3.8 mg of zinc per serving.

This page explores the nutritional profile of lamb, focusing on its benefits per serving size. We will examine its impact on health and how it compares to other protein sources.

Lamb Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for lamb, highlighting its key components.

Values are for 3 oz cooked (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	250	294	12%
Protein	21.3 g	25.0 g	43%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	17.9 g	21.0 g	23%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	264 mg	310 mg	6%
Saturated Fat	7.5 g	8.8 g	37%
Vitamin B12	2.21 mcg	2.60 mcg	92%
Zinc	3.8 mg	4.5 mg	35%

About 0% of lamb calories come from carbohydrates, 35% from protein and 65% from fat.

Lamb by Health Goal

Here, we evaluate lamb's nutritional profile against common dietary goals to determine its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Good	250 calories per serving; leaner cuts are better for weight loss
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Fair	Higher in saturated fat; leaner cuts are better for the heart
Muscle gain	Excellent	High-quality complete protein at 21.3 g per serving

Lamb and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Lamb contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Lamb Compares to Other Protein Foods

The comparison table below illustrates how lamb stacks up against other protein foods in terms of calories, protein, and fat content.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Lamb	294	25.0	21.0	8.8
Steak	206	27.0	10.0	3.8
Ground Beef	250	26.0	17.0	6.5
Pork Chop	231	26.0	13.0	4.5

Lamb Myths, Checked

Lamb is far fattier than beef , Misleading. Lamb is comparable to beef; trimmed cuts are reasonably lean.

Lamb has no benefit over other meats , False. Lamb is rich in iron, zinc and B12, similar to beef.

How to Track Lamb

With lamb, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log lamb accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of lamb?

A 3 oz serving of lamb contains 250 calories, making it a moderate-calorie protein option.

Is lamb good for weight loss?

Lamb can be part of a weight loss diet when consumed in moderation, as it is high in protein and can promote satiety.

Can people with diabetes eat lamb?

People with diabetes can eat lamb since it contains no carbohydrates, which means it does not raise blood sugar levels.

How much protein is in lamb?

Lamb is rich in protein, providing 21.3 g per 3 oz serving, which supports muscle maintenance and growth.

Is lamb high in sugar?

Lamb is not high in sugar, containing 0 g of sugar per serving, making it suitable for low-sugar diets.

Is lamb healthy?

Lamb is considered healthy due to its high protein content and essential nutrients like iron, zinc, and vitamin B12.

Key Takeaways

• Lamb contains 250 calories per 3 oz cooked.
• It provides 21.3 g of protein per serving.
• There are 0 g of carbohydrates and sugar in lamb.
• Lamb offers 2.21 mcg of vitamin B12 per serving.
• It contains 3.8 mg of zinc, supporting immune health.
• Lamb has 7.5 g of saturated fat per 3 oz serving.