Lamb Meat: Nutrition, Is Lamb Healthy and Lamb vs Beef

Lamb meat comes from young sheep and is sold as leg roasts, loin and rib chops, shoulder cuts and ground lamb; meat from older sheep is called mutton. Is lamb healthy? Lean lamb is rich in protein, vitamin B12 and zinc: a 3-ounce serving of roasted lean leg has about 162 calories, 24 grams of protein and nearly all of the Daily Value for vitamin B12 in USDA data. The catch is fat. Lamb fat is high in saturated fat, so a rib chop eaten with its fat has about 50% more calories than the lean meat alone. This guide covers lamb nutrition by cut, lamb vs beef, and how to cook it safely.

Peptide Labs does not sell lamb or other meat products. This article is general nutrition information, not medical advice.

Lamb meat nutrition by cut

These USDA FoodData Central (SR Legacy) values are for 3 ounces of cooked domestic lamb trimmed to a quarter inch of fat before cooking, with the percent Daily Value in brackets. “Lean only” means the separable fat was not eaten.

Leg and loin are the leanest common cuts, rib and shoulder carry more marbling, and the fat cap is where most of the saturated fat sits. Across all lean lamb cuts combined, USDA’s composite entry (174308) lists about 175 calories and 8.1 grams of fat per 3 ounces; the same composite eaten with its fat (172480) rises to about 250 calories and 17.8 grams of fat. In the rib chop with fat, saturated fat makes up a larger share of the total fat than in pork spareribs.

Minerals and vitamins in lean lamb

Beyond protein, roasted lean leg provides about 38% of the DV for zinc, 47% for selenium, 34% for niacin and 10% for iron per serving in USDA data. Imported New Zealand lamb has its own SR Legacy entry (174339) with similar protein and fat, slightly more vitamin B12 and a much lower selenium value. Lamb liver is a very different food: the braised liver entry (172532) lists about seven times the DV for vitamin A and many times the DV for vitamin B12 per 3 ounces. SR Legacy’s only mutton entry is a Navajo-style roasted mutton (167634), so this guide does not give mutton numbers.

Lamb vs beef and other red meats

How does lean lamb compare with other red meats? The table puts it next to lean beef top sirloin and roasted pork tenderloin, per 3 ounces cooked.

In short, lean lamb and lean beef are close in calories, lamb carries a little more fat and more vitamin B12, and beef a little more zinc. Pork stands apart for thiamin; see our sibling guide to pork nutrition. Goat, which is common in many cuisines, is leaner still in USDA’s roasted goat entry (175304), with about 122 calories and 2.6 grams of fat per 3 ounces. For more on beef, see our guides to grass-fed beef and bison.

If vitamin B12 or zinc is your focus, our guides to vitamin B12 in foods, zinc in foods and iron in foods compare lamb with fish, dairy and plant sources. Our protein foods guide puts meat in a wider context.

Is lamb healthy? The red meat context

Lamb is a red meat: the World Health Organization defines red meat as all mammalian muscle meat, including lamb, mutton, beef, pork and goat. In 2015 the International Agency for Research on Cancer (IARC) classified red meat as probably carcinogenic to humans (Group 2A), with the strongest but still limited evidence for colorectal cancer, and processed meat as carcinogenic (Group 1). A classification reflects the strength of evidence, not the size of the risk for an individual. Lamb sausages such as merguez are processed meats and usually higher in sodium; check the label.

The Dietary Guidelines for Americans list lamb among the meats in the protein foods group, and the 2025-2030 edition suggests roasting, broiling, grilling or baking over deep-frying. Because lamb fat is high in saturated fat, choosing lean cuts and trimming visible fat are the simplest ways to lower it. Cholesterol in lamb is similar to other meats, about a quarter of the DV per serving; our dietary cholesterol guide explains the context.

How to cook lamb safely

CDC and the FoodSafety.gov chart list the same targets for lamb as for beef, checked with a food thermometer in the thickest part of the meat:

• Lamb steaks, chops and roasts: 145°F, then rest for 3 minutes before carving or eating.
• Ground lamb, burgers and kofta: 160°F.
• Handling: keep raw lamb cold, separate it from ready-to-eat foods, and wash hands, boards and knives after contact.

Undercooked meat can carry Toxoplasma, a parasite that CDC says is a particular concern for pregnant people and people with weakened immune systems; CDC advises cooking meat to a safe internal temperature with a thermometer. Some people also react to lamb because of alpha-gal syndrome, a potentially serious allergy linked mainly to lone star tick bites in the US. CDC says people with it may need to avoid red meats such as beef, pork and lamb. Symptoms after eating meat are a reason to see a clinician.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Pork Nutrition: Is Pork Healthy? Cuts, Protein and Safety, Grass-Fed Beef: Nutrition, Labels and Grass-Fed vs Grain-Fed, B12 Foods: Animal, Fortified and Vegan Sources Ranked, Goat Meat: USDA Nutrition, How It Compares and Cooking Safety.