How healthy is lamb?
Is lamb healthy? Yes, in moderate amounts. Lamb scores 42/100 on the HowHealthyIs Score: 100 g provides 191 kcal, 28 g protein and 2.1 mg iron. Lean roast leg of lamb is rich in protein, zinc, iron and vitamin B12. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lamb ranks higher than 42% of them.
Counts in favor (% daily value per 100 kcal)
- Protein30%
- Iron6%
- Potassium4%
- Magnesium3%
- Vitamin E1%
- Calcium0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 44 minus 9 = 35. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in lamb?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 191 kcal | 162 kcal | |
| Protein | 28 g | 24 g | 48% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.7 g | 6.6 g | 8% |
| Saturated fat | 2.8 g | 2.3 g | 12% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 8 mg | 6.8 mg | 1% |
| Iron | 2.1 mg | 1.8 mg | 10% |
| Potassium | 338 mg | 287 mg | 6% |
| Magnesium | 26 mg | 22 mg | 5% |
| Sodium | 68 mg | 58 mg | 3% |
Source: USDA FoodData Central, "Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted" (FDC 174314). Values rounded.
Why is lamb good for you?
- 24 g protein in 3 oz roasted, 48% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.8 mg iron in 3 oz roasted, 10% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Roasts and kebabs
- Stews with vegetables
What should you watch out for?
- Red meat: keep to a few portions a week. Fattier cuts like chops and ribs are much higher in saturated fat.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.