Lamb

Q: How many calories in oz of lamb?

About 97 calories, with roughly 4.3g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

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

342

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.0 oz

Calories

Protein

4.3g

Carbs

Fat

8.7g

Protein 18% Carbs 0% Fat 82%

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Lamb is 82% 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 342 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.

Fiber0 g0%

Saturated fat13.43 g67%

Cholesterol74 mg25%

Sodium58 mg3%

Potassium201 mg4%

Calcium14 mg1%

Iron1.43 mg8%

Magnesium19 mg5%

Zinc2.87 mg26%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin B60.12 mg7%

Vitamin B122.14 mcg89%

Folate15 mcg4%

Niacin6.06 mg38%

How it stacks

Compared to its neighbors.

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

Lamb

Almost identical calories · +13g protein.

Cal345 Protein28.5 g Fat24.7 g

Lamb

Almost identical calories · +15g protein.

Cal346 Protein30.4 g Fat24 g

Lamb

59 fewer calories per 100g · +9g protein.

Cal283 Protein24.8 g Fat19.6 g

Common questions

The stuff people actually ask.

How many calories in oz of lamb?

About 97 calories, with roughly 4.3g of protein. oz weighs about 28.35g. 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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