Food · Lamb, Veal, and Game Products

Lamb nutrition facts

A typical portion of lamb (3 oz; 85 g, foreshank, braised) has 210 calories and 24g of protein (USDA FoodData Central). USDA lists 92 descriptions of it: per 100 g they range from 68 calories (new Zealand, imported, testes, raw) to 703 (new Zealand, imported, subcutaneous fat, raw).

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories210

% Daily Value*

Total Fat 11g15%

Saturated Fat 5g24%

Trans Fat not declared

Cholesterol 90mg30%

Sodium 60mg3%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars not declared

Includes Added Sugars not declared

Protein 24g48%

Vitamin D not declared

Calcium 20mg1%

Iron 1.8mg10%

Potassium 220mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised, scaled to the portion. Check the USDA record.

Protein per 100 g: 28.4g; more than 93% of 8,218 USDA reference foods
Calories per 100 g: 243; more than 63% of reference foods
Sodium per 100 g: 72mg; more than 50% of reference foods

3 oz weighs 85 g in USDA's record for Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised (FDC 174371).

Where the calories come from: 0% carbohydrate, 52% fat and 48% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin B121.9 µg in 3 oz (85 g), 81% of the Daily Value
Zinc6.5 mg in 3 oz (85 g), 59% of the Daily Value
Selenium26 µg in 3 oz (85 g), 47% of the Daily Value
Niacin4.6 mg in 3 oz (85 g), 29% of the Daily Value
Riboflavin0.2 mg in 3 oz (85 g), 12% of the Daily Value
Copper0.1 mg in 3 oz (85 g), 12% of the Daily Value
Phosphorus141 mg in 3 oz (85 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 174371), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of lamb USDA describes

Subcutaneous fat (FDC 174435) has the most calories per 100 g (703); the fewest: Testes (68)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 92 USDA descriptions of lamb, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braisedSame values: Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised	243	28.4 g	13.5 g	72 mg
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised	223	33.7 g	8.8 g	70 mg
Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised	209	33.3 g	8.4 g	77 mg
Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised	196	32.5 g	7.4 g	72 mg
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised	255	31.1 g	14.6 g	59 mg
Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	187	31 g	6 g	74 mg
Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised	256	30.4 g	15 g	74 mg
Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised	247	29.6 g	14.2 g	69 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked	206	29.6 g	8.9 g	50 mg
Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked	206	28.2 g	9.5 g	76 mg
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled	186	28.1 g	7.3 g	76 mg
Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted	244	28 g	14.6 g	67 mg
Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised	234	27.9 g	13.6 g	54 mg
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, cooked, braised	165	27.5 g	5.2 g	100 mg
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised	258	27 g	15.8 g	47 mg
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, cooked, braised	322	26.8 g	23.9 g	57 mg
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, cooked	201	26.7 g	9.6 g	80 mg
Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, roasted	175	26.5 g	7.6 g	72 mg
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, cooked, fast fried	162	26.3 g	6.4 g	67 mg
Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	291	26 g	20.8 g	65 mg
Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, roasted	193	26 g	9.9 g	71 mg
Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked	271	25.5 g	18 g	72 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked	270	25.3 g	18 g	46 mg
Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised	236	24.8 g	14.4 g	93 mg
Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked	294	24.5 g	20.9 g	72 mg
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked	256	24.5 g	16.8 g	76 mg
Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted	193	24.4 g	10.6 g	72 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked	305	24.4 g	22.3 g	46 mg
Lamb, New Zealand, imported, rack - fully frenched, separable lean only, cooked, fast roasted	173	24.4 g	8.4 g	67 mg
Lamb, NS as to cut	292	24.3 g	20.8 g	379 mg
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, cooked, fast fried	212	24.3 g	12.8 g	65 mg
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, raw	147	24.1 g	5.6 g	71 mg
Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted	142	23.7 g	5.3 g	61 mg
Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, cooked, fast roasted	195	23.6 g	11.2 g	67 mg
Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, cooked, fast roasted	253	22.1 g	18.3 g	69 mg
Lamb, New Zealand, imported, fore-shank, separable lean only, raw	122	22.1 g	3.8 g	82 mg
Lamb, New Zealand, imported, flap, boneless, separable lean only, raw	180	21.7 g	10.3 g	87 mg
Lamb, New Zealand, imported, chump, boneless, separable lean only, raw	121	21.7 g	3.8 g	62 mg
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw	237	21.3 g	16.9 g	69 mg
Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered	144	21.1 g	6.6 g	52 mg
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw	126	21.1 g	4.6 g	64 mg
Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw	120	21.1 g	3.3 g	79 mg
Lamb, New Zealand, imported, testes, cooked, soaked and fried	125	21 g	4.6 g	118 mg
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw	123	20.8 g	3.8 g	106 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, raw	128	20.8 g	4.4 g	46 mg
Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw	160	20.7 g	8.6 g	67 mg
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw	164	20.6 g	9.1 g	82 mg
Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw	147	20.6 g	7.1 g	63 mg
Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised	376	20.5 g	32.6 g	51 mg
Lamb, New Zealand, imported, hind-shank, separable lean only, raw	115	20.4 g	3.4 g	82 mg
Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw	134	20.3 g	5.3 g	66 mg
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, raw	142	20.3 g	6.2 g	83 mg
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw	134	20.2 g	5.3 g	65 mg
Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw	183	20.1 g	11.4 g	76 mg
Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw	169	19.9 g	10 g	62 mg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried	112	19.8 g	3.6 g	199 mg
Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, rawSame values: Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, choice, raw	201	18.9 g	13.4 g	72 mg
Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, raw	195	18.9 g	12.7 g	96 mg
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw	206	18.6 g	14.5 g	59 mg
Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw	186	18.4 g	12.1 g	76 mg
Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw	240	18.1 g	18.5 g	61 mg
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw	223	18 g	16.2 g	45 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw	232	18 g	17.2 g	41 mg
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw	229	17.8 g	17 g	74 mg
Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw	243	17.5 g	18.7 g	59 mg
Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered	272	17.5 g	22 g	52 mg
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw	275	17 g	22.8 g	71 mg
Lamb, Australian, imported, fresh, external fat, cooked	538	16.9 g	52.3 g	58 mg
Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw	267	16.9 g	21.6 g	58 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw	277	16.7 g	22.7 g	39 mg
Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw	337	16.2 g	30.1 g	69 mg
Lamb, Australian, imported, fresh, seam fat, raw	459	15.7 g	44 g	55 mg
Lamb, New Zealand, imported, kidney, raw	84	15.2 g	2.5 g	168 mg
Lamb, New Zealand, imported, tongue - swiss cut, raw	225	14.3 g	18.6 g	77 mg
Lamb, New Zealand, imported, brains, cooked, soaked and fried	154	14 g	10.9 g	101 mg
Lamb, Australian, imported, fresh, seam fat, cooked	554	13.8 g	54.7 g	53 mg
Lamb, Australian, imported, fresh, external fat, raw	487	12.6 g	48.5 g	69 mg
Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked	586	12.2 g	59.2 g	58 mg
Lamb, New Zealand, imported, testes, raw	68	11.4 g	2.4 g	119 mg
Lamb, New Zealand, imported, brains, raw	118	11.3 g	8 g	117 mg
Lamb, New Zealand, imported, sweetbread, raw	72	11 g	3.2 g	39 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked	586	9.7 g	60.4 g	35 mg
Lamb, Australian, imported, fresh, separable fat, cooked	639	9.4 g	66.4 g	51 mg
Lamb, New Zealand, imported, Intermuscular fat, cooked	596	8.5 g	62.4 g	52 mg
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw	640	6.9 g	67.6 g	22 mg
Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw	665	6.7 g	70.6 g	31 mg
Lamb, Australian, imported, fresh, separable fat, raw	648	6.3 g	68.9 g	33 mg
Lamb, New Zealand, imported, subcutaneous fat, cooked	674	5.2 g	72.3 g	43 mg
Lamb, New Zealand, imported, Intermuscular fat, raw	640	4.6 g	68.5 g	34 mg
Lamb, New Zealand, imported, subcutaneous fat, raw	703	3.9 g	76.2 g	28 mg

Every nutrient in this record (63)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	24.1 g	28.4 g	48%
Total lipid (fat)	11.4 g	13.5 g	15%
Carbohydrate, by difference	0 g	0 g	0%
Ash	0.77 g	0.91 g
Energy	207 kcal	243 kcal
Water	48.3 g	56.8 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	90.1 mg	106 mg	30%
Fatty acids, total saturated	4.79 g	5.63 g	24%
Fatty acids, total monounsaturated	4.83 g	5.68 g
Fatty acids, total polyunsaturated	0.82 g	0.97 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	17.0 mg	20.0 mg	1%
Iron, Fe	1.82 mg	2.14 mg	10%
Magnesium, Mg	18.7 mg	22.0 mg	4%
Phosphorus, P	141 mg	166 mg	11%
Potassium, K	218 mg	257 mg	5%
Sodium, Na	61.2 mg	72.0 mg	3%
Zinc, Zn	6.54 mg	7.69 mg	59%
Copper, Cu	0.10 mg	0.12 mg	12%
Manganese, Mn	0.021 mg	0.025 mg	1%
Selenium, Se	26.0 µg	30.6 µg	47%

Vitamins (13)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.043 mg	0.050 mg	4%
Riboflavin	0.16 mg	0.19 mg	12%
Niacin	4.64 mg	5.46 mg	29%
Pantothenic acid	0.54 mg	0.63 mg
Vitamin B-6	0.085 mg	0.10 mg	5%
Folate, total	14.4 µg	17.0 µg
Vitamin B-12	1.94 µg	2.28 µg	81%
Folic acid	0 µg	0 µg
Folate, food	14.4 µg	17.0 µg
Folate, DFE	14.4 µg	17.0 µg	4%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.28 g	0.33 g
Threonine	1.03 g	1.21 g
Isoleucine	1.16 g	1.37 g
Leucine	1.88 g	2.21 g
Lysine	2.13 g	2.50 g
Methionine	0.62 g	0.73 g
Cystine	0.29 g	0.34 g
Phenylalanine	0.98 g	1.16 g
Tyrosine	0.81 g	0.95 g
Valine	1.30 g	1.53 g
Arginine	1.43 g	1.69 g
Histidine	0.76 g	0.90 g
Alanine	1.45 g	1.71 g
Aspartic acid	2.12 g	2.50 g
Glutamic acid	3.50 g	4.12 g
Glycine	1.18 g	1.39 g
Proline	1.01 g	1.19 g
Serine	0.90 g	1.05 g

Fatty acids (11)

Nutrient	Per portion	Per 100 g
SFA 10:0	0.025 g	0.030 g
SFA 12:0	0.051 g	0.060 g
SFA 14:0	0.44 g	0.52 g
SFA 16:0	2.44 g	2.87 g
SFA 18:0	1.55 g	1.82 g
MUFA 18:1	4.39 g	5.16 g
PUFA 18:2	0.62 g	0.73 g
PUFA 18:3	0.16 g	0.19 g
PUFA 20:4	0.043 g	0.050 g
MUFA 16:1	0.33 g	0.39 g
MUFA 20:1	0 g	0 g

Source: USDA FoodData Central, FDC 174371: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in lamb?

210 in 3 oz (85 g) of foreshank, braised; 68 to 703 per 100 g across USDA's descriptions.

How much protein is in lamb?

24g in 3 oz; 28.4 g per 100 g.

How much sodium is in lamb?

60mg in 3 oz; 72 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov