What are the Nutritional Facts about Lamb?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Lamb, also called mutton in India, is the meat of young sheep. It is a popular source of high-quality protein, essential vitamins, and minerals. Lamb is slightly higher in fat than chicken but contains nutrients like iron, zinc, and vitamin B12 that support immunity, energy, and muscle health.
Nutritional Value of Lamb (Per 100 g, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 294 kcal |
| Protein | 25 g |
| Total Fat | 21 g |
| Saturated Fat | 9 g |
| Cholesterol | 97 mg |
| Carbohydrates | 0 g |
| Iron | 2.6 mg |
| Zinc | 4.0 mg |
| Vitamin B12 | 2.7 mcg |
| Selenium | 20 mcg |
| Phosphorus | 200 mg |
| Omega-3 Fatty Acids | 0.1 g |
Values may vary slightly depending on cut and cooking method.
Key Nutritional Highlights of Lamb
1. High-Quality Protein
- Supports muscle growth and repair
- Helps maintain satiety
2. Rich in Iron and Zinc
- Prevents anaemia
- Boosts immunity
- Supports wound healing
3. Contains Vitamin B12
- Essential for nerve function
- Supports energy metabolism
4. Source of Healthy Fats
- Saturated fat present, so eat in moderation
- Provides energy
Health Benefits of Eating Lamb:
Supports Muscle and Bone Health
- High protein + phosphorus
- Strengthens muscles and bones
Improves Immunity
- Zinc and selenium support immune system
- Helps fight infections
Boosts Energy
- Iron supports red blood cell formation
- Reduces fatigue
Good for Brain Health
- Vitamin B12 supports nerve function and cognition
Lamb vs Chicken (Comparison)
| Feature | Lamb | Chicken |
|---|---|---|
| Calories | Higher | Lower |
| Protein | High | High |
| Fat | High | Low |
| Iron | High | Moderate |
| Cholesterol | Moderate | Lower |
Is Lamb Good for Weight Loss?
✔ Yes, in moderation:
- High protein keeps you full
- Portion control is important due to fat content
⚠️ Avoid fatty cuts or deep-fried preparations.
Best Ways to Eat Lamb
- Grilled or roasted with spices
- Added to curries with minimal oil
- Stews or soups
Who Should Limit Lamb?
- People with high cholesterol
- Weight-loss seekers (limit portion)
- Heart patients (watch saturated fat)
Final Thoughts
Lamb is a nutrient-rich meat providing high-quality protein, iron, zinc, and vitamin B12. It supports muscle growth, immunity, and energy levels. Eating lean cuts in moderation as part of a balanced diet is the healthiest approach.