Lamb is an excellent source of protein, vitamins, and minerals. Lamb has a low-fat content compared with other red meats. On average, it contains just 175 calories in a 3-ounce serving.
Only about 36% of the fat in lamb is saturated. The remainder is mono or polyunsaturated fat, which is considered a healthy fat.
Ruminant trans fats are a type of fat found in lamb tallow. In contrast to trans fats found in processed meals, ruminant trans fats are thought to be beneficial to health. Conjugated linoleic acid (CLA) is the most common ruminant trans fat. CLA levels in lamb are higher than those in beef or veal.
The quantity of fat in lamb varies based on how much the carcass has been trimmed, as well as the diet, age, sex, and feed of the lamb.
What is the nutritional profile of lamb?
As with any other red meat, lamb meat is considered nutritionally complete in regards to protein, as it contains all 8 necessary amino acids in the proper ratios. A 3-ounce serving of lamb contains 43% of an adult male's daily protein intake.
Lamb is rich in B vitamins, zinc, and iron. Red meat, particularly lamb and beef, is an excellent source of absorbable iron (heme iron). Lamb contains no carbs, which is ideal for those watching their carb consumption.
| Nutrient | Shank, roasted | Shoulder arm chop, braised | Shoulder blade chop, braised | Rib roast, roasted | Loin chop, braised | Leg (whole), roasted |
|---|---|---|---|---|---|---|
| Calories | 180 | 280 | 280 | 290 | 250 | 200 |
| Calories from fat | 90 | 170 | 180 | 210 | 160 | 110 |
| Total fat |
10 grams 15% DV |
19 grams 29% DV |
20 grams 31% DV |
23 grams 36% DV |
17 grams 27% DV |
12 grams 19% DV |
| Saturated fat |
4 grams 19% DV |
8 grams 39% DV |
8 grams 41% DV |
10 grams 49% DV |
7 grams 36% DV |
5 grams 25% DV |
| Cholesterol |
75 mg 25% DV |
100 mg 34% DV |
95 mg 32% DV |
80 mg 27% DV |
85 mg 28% DV |
75 mg 26% DV |
| Sodium |
55 mg 2% DV |
60 mg 3% DV |
65 mg 3% DV |
60 mg 3% DV |
65 mg 3% DV |
52 mg 2% DV |
| Protein | 22 grams | 26 grams | 24 grams | 18 grams | 22 grams | 22 grams |
| Iron | 10% DV | 10% DV | 10% DV | 8% DV | 8% DV | 10% DV |
**DV = Daily Value
Is lamb good for you?
Lamb can be a healthy alternative to other types of meat as long as consumed in moderation. It is leaner and more nutritious. Farming of lamb for meat and milk in the United States is usually done without the use of hormones.
Lamb meat has less fat, more iron, and roughly the same amount of protein as beef, pork, or chicken.
Cholesterol
Cholesterol levels in the lamb are much lower than in other meats, which means it is better for heart health.
Fat
Since lamb has a lower total fat content than other red meats, it also has fewer calories. Lamb has less saturated fat and more of the required unsaturated fats. Furthermore, lamb contains fatty acids that are beneficial to health:
- Omega-3: Lamb meat from pasture-raised animals has anti-inflammatory omega-3 fatty acid levels comparable to some fish.
- Oleic acid: This monounsaturated fatty acid is commonly regarded as a heart-healthy fat. Oleic acid is linked to decreased levels of inflammation and improved health indicators in studies.
Protein
Lamb is an excellent source of lean protein. The protein in lamb contains all of the necessary amino acids required for the health and growth of bones, muscles, skin, and blood.
Minerals
Lamb contains nutrients that the body requires for optimal health.
- Iron: Lamb meat is high in iron, which is necessary for your body to produce hemoglobin in the blood. Red blood cells cannot transport oxygen from the lungs to the rest of the body without hemoglobin. Many women develop iron deficiency anemia during pregnancy as a result of not consuming enough iron-rich foods.
- Sodium: Lamb is naturally low in sodium, and low-sodium diets have been shown to aid in blood pressure regulation.
- Potassium: Lamb is high in potassium, which helps in the stabilization and regulation of the heartbeat.
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What to Know About Lamb Nutrition: https://www.webmd.com/diet/what-to-know-about-lamb-nutrition
Pork & Lamb: https://www.fsis.usda.gov/sites/default/files/import/Pork_Lamb_Nutrition_Facts.pdf
Chemical composition and fatty acid content in lamb and adult sheep meat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7405649/
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