Lamb vs pork chop: which is healthier?

They are about equally nutrient-dense: lamb scores 42/100 and pork chop 40/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Lamb

42/100Moderate nutrient density

191 kcal per 100 g. 3 oz roasted: 85 g

Pork chop

40/100Moderate nutrient density

180 kcal per 100 g. 1 chop: 140 g

Which to pick for your goal

Fewer caloriesAbout even191 vs 180 kcal per 100 g
More proteinAbout even28 vs 27 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumAbout even338 vs 356 mg per 100 g
Less saturated fatPork chop2.8 vs 2.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Lamb, 100 g	Pork chop, 100 g	Lamb, 85 g	Pork chop, 140 g
Calories	191 kcal	180 kcal	162 kcal	252 kcal
Protein	28 g	27 g	24 g	37 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	7.7 g	7.3 g	6.6 g	10 g
Saturated fat	2.8 g	2.2 g	2.3 g	3 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	338 mg	356 mg	287 mg	498 mg
Iron	2.1 mg	0.8 mg	1.8 mg	1.1 mg
Calcium	8 mg	23 mg	6.8 mg	32 mg
Magnesium	26 mg	26 mg	22 mg	36 mg
Sodium	68 mg	56 mg	58 mg	78 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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