Lamb is one of the most nutrient-dense red meats, but its calorie count varies widely depending on the cut, how much fat is trimmed, and how it is cooked. This lamb calories per 100g calculator takes the guesswork out of portion planning by using standard USDA-derived values for common cuts, from lean roasted leg to richer rib chops.
Just enter your portion size, choose a cut and preparation method, and the tool will return total calories plus a full macronutrient breakdown — protein, fat, and carbohydrate — for both your portion and a 100g reference serving.
Whether you are tracking calories for weight management, building a high-protein meal plan, or simply curious about how lamb compares to other meats, this calculator gives you a fast, consistent benchmark.
🥩 Lamb Calories per 100g Calculator
Step-by-Step Guide
Enter your portion size and choose grams, ounces, or pounds — the calculator converts it to grams automatically. Next pick the cut and preparation that matches your meal. The default leg, lean only, roasted is the lowest-fat option. Press Calculate to see total calories, protein, fat, and carbs, plus a per-100g comparison. The quick-fill buttons (150 g, 4 oz, 1 lb) are handy for common serving sizes.
For best accuracy, weigh the cooked meat after trimming visible fat and before serving. A typical palm-sized cooked portion is about 85–100 g.
Reference Calories by Cut
The table shows the USDA-derived values used in this calculator. All values are for cooked edible lamb without added oil, breading, or sauce. Source: USDA FoodData Central.
| Cut & Preparation | kcal / 100 g | Protein (g) | Fat (g) |
|---|---|---|---|
| Leg, lean only, roasted | 191 | 28.6 | 7.7 |
| Leg, lean & fat, roasted | 241 | 24.8 | 15.5 |
| Ground lamb, cooked | 241 | 24.6 | 15.5 |
| Shank, lean & fat, braised | 250 | 27.4 | 15.1 |
| Loin chop, lean & fat, broiled | 263 | 24.9 | 17.8 |
| Shoulder, lean & fat, braised | 280 | 26.4 | 19.0 |
| Rib chop, lean & fat, broiled | 297 | 22.9 | 22.5 |
Plain cooked lamb is essentially zero-carb, so carbs are listed as 0 g per 100 g.
How the Calculation Works
The formula is: Calories = (portion grams ÷ 100) × calories per 100 g. The same scaling is applied to protein and fat.
Example: 120 g of broiled loin chop at 263 kcal/100g works out to (120 ÷ 100) × 263 = 315.6 kcal, with about 29.9 g protein and 21.4 g fat.
Fat provides about 9 kcal per gram, while protein provides about 4 kcal per gram. That is why fattier cuts such as rib chops and untrimmed shoulder deliver noticeably more calories per 100 g.
If you want to break calories down by macronutrient separately, try the protein calorie calculator.
Worked Examples
85 g portion of roasted leg (lean only):
(85 ÷ 100) × 191 = 162 kcal; protein 24.3 g; fat 6.5 g.
200 g portion of cooked ground lamb:
(200 ÷ 100) × 241 = 482 kcal; protein 49.2 g; fat 31.0 g.
Factors That Affect Accuracy
- Fat trimming is the biggest variable — "lean only" assumes visible fat is removed; "lean & fat" means it is eaten.
- Cooking method: roasting and grilling let fat melt off; braising adds cooking fat if oil or butter is used.
- Packaged ground lamb often shows a lean/fat ratio (85/15, 90/10); use the package label for more precise numbers.
- Raw vs cooked weight differ because cooking removes water. Weigh the cooked portion to match the table values.
If tracking strictly, do not treat the raw weight as cooked weight — 100 g of raw lamb typically yields roughly 75–80 g cooked. Using raw weight can overestimate portion calories by 25% or more.
Frequently Asked Questions
Is lamb high in calories? It depends on the cut. Lean roasted leg has about 191 kcal per 100 g, while untrimmed rib chops can reach nearly 300 kcal per 100 g. Choosing lean cuts and trimming fat makes lamb a calorie-reasonable red meat.
How much protein is in 100 g of lamb? Most cooked cuts provide 23–29 g of protein per 100 g, making lamb a strong source of complete protein, B vitamins, zinc, and heme iron.
Can I include lamb on a low-carb or keto diet? Yes. Plain cooked lamb has 0 g carbs per 100 g. Just skip sweet glazes, mint jelly, and sugary marinades.
How does lamb compare with chicken? Skinless chicken breast is leaner (about 165 kcal per 100 g cooked), but lean lamb offers more iron and zinc. Use the chicken calorie calculator to compare portions side by side.