Lamb

Q: How many calories in oz of lamb?

About 39 calories, with roughly 5.8g 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."

139

cal per 100 g

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= 1.0 oz

Calories

Protein

5.8g

Carbs

0.5g

Fat

1.4g

Protein 61% Carbs 5% Fat 34%

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Lamb is basically 61% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 139 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 fat1.94 g10%

Cholesterol371 mg124%

Sodium70 mg3%

Potassium313 mg7%

Calcium7 mg1%

Iron7.37 mg41%

Magnesium19 mg5%

Zinc4.66 mg42%

Vitamin C4 mg4%

Vitamin A7391 mcg821%

Vitamin B60.9 mg53%

Vitamin B1290.05 mcg3752%

Folate230 mcg57%

Niacin16.11 mg101%

How it stacks

Compared to its neighbors.

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

Lamb

Almost identical calories.

Cal133 Protein20.4 g Fat5.1 g

Game Meat

17 fewer calories per 100g.

Cal122 Protein21.5 g Fat3.3 g

Lamb

53 more calories per 100g · +5g protein.

Cal192 Protein25.5 g Fat9.3 g

Common questions

The stuff people actually ask.

How many calories in oz of lamb?

About 39 calories, with roughly 5.8g 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: high protein, low fat, near zero sugar. Hard to argue with.

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