Lamb

Q: How many calories in serving (4 oz) of lamb?

About 288 calories, with roughly 19.4g of protein. serving (4 oz) weighs about 113g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

255

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.0 oz

Calories

288

Protein

19.4g

Carbs

Fat

23.4g

Protein 27% Carbs 0% Fat 73%

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Lamb is 73% fat by calorie — almost all of it saturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 255 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Saturated fat9.926 g50%

Cholesterol73 mg24%

Sodium77 mg3%

Calcium9 mg1%

Iron1.41 mg8%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Lamb

Almost identical calories.

Cal259 Protein16.6 g Fat20.9 g

Lamb

Almost identical calories.

Cal260 Protein16.8 g Fat20.9 g

Lamb

11 fewer calories per 100g.

Cal244 Protein17 g Fat19 g

Common questions

The stuff people actually ask.

How many calories in serving (4 oz) of lamb?

About 288 calories, with roughly 19.4g of protein. serving (4 oz) weighs about 113g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is lamb actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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