Lamb is a common meat consumed around the world. As a type of red meat, it is highly nutrient-rich.
However, some concerns have also been raised about its potential health effects.
This article will analyze the complete nutritional values of lamb, its key nutritional benefits, and its potential downsides.
We will address these points by exploring recent scientific findings, nutritional data from the USDA, and guidance from public health organizations.
Important Note: The content in this article is for informational and educational purposes only. It should not replace medical advice from your healthcare provider.
Table of contents
What is Lamb Meat?
According to the U.S. Department of Agriculture, lamb refers to the meat of sheep under 14 months old (1).
Lamb is a type of red meat because it has a high myoglobin content. Myoglobin is an iron-rich protein found in the muscle of animal that contains heme, a red-pigmented molecule that gives meat its red color (2).
While all meat—and even poultry like chicken and turkey—contain myoglobin, red meat like beef and lamb contains much larger concentrations.
Related: Red Meat vs. White Meat: Which is Healthier?
Lamb vs. Mutton
As previously mentioned, whether meat is categorized as lamb or mutton depends on the age of the sheep.
According to the USDA, this categorization is as follows (1):
- Lamb: Meat from a sheep under 14 months old.
- Mutton: Meat from a sheep over the age of one year.
Lamb tends to be more popular than mutton due to its purported tenderness and milder flavor.
It appears that research supports this point. According to a study involving 90 samples of lamb shoulder roasts, “the overall texture of lamb deteoriated progressively with advancing age” (3).
Nutritional Profile
With nutritional data sourced from the USDA’s FoodData Central database, the following tables show the full nutritional values of lamb.
These data are presented for cooked loin lamb chop, both per three-ounce (85g) serving and per 100g (4).
Calories and Macronutrients
| Nutrient | Per 3 oz (85g) | Per 100g |
|---|---|---|
| Calories | 246 kcal | 290 kcal |
| Carbohydrate | 0g (0% DV) | 0g (0% DV) |
| Fiber | 0g (0% DV) | 0g (0% DV) |
| Sugars | 0g | 0g |
| Fat | 17.9g (23% DV) | 21.1g (27% DV) |
| Saturated fat | 7.72g (39% DV) | 9.08g (45% DV) |
| Monounsaturated fat | 7.35g | 8.65g |
| Polyunsaturated fat | 1.44g | 1.69g |
| Omega-3 | 0.32g | 0.37g |
| Omega-6 | 1.12g | 1.3g |
| Protein | 19.8g (40% DV) | 23.3g (47% DV) |
| Cholesterol | 79 mg (26% DV) | 93 mg (31% DV) |
Loin lamb chop is a relatively fatty cut of meat that is high in both fat and protein. The fat content primarily comes from saturated and monounsaturated fat.
While it doesn’t have an omega-3 content to match oily fish, lamb tends to be higher in omega-3 than most meats. This is because sheep naturally consume a high intake of grass, which is a rich source of an omega-3 fatty acid called alpha-linolenic acid (ALA).
Vitamins
| Vitamin | Per 3oz (85g) serving | Per 100g |
|---|---|---|
| Vitamin A (RAE) | 0 mcg (0% DV) | 0 mg (0% DV) |
| Vitamin C | 0 mg (0% DV) | 0 mg (0% DV) |
| Vitamin D | – | – |
| Vitamin E | – | – |
| Vitamin K | – | – |
| Thiamin (B1) | 0.09 mg (8% DV) | 0.1 mg (8% DV) |
| Riboflavin (B2) | 0.20 mg (15% DV) | 0.24 mg (18% DV) |
| Niacin (B3) | 5.99 mg (37% DV) | 7.05 mg (44% DV) |
| Pantothenic acid (B5) | 0.56 mg (11% DV) | 0.66 mg (13% DV) |
| Vitamin B6 | 0.11 mg (6% DV) | 0.13 mg (8% DV) |
| Folate (B9) | 17 mcg (4% DV) | 20 mcg (5% DV) |
| Vitamin B12 | 1.87 mcg (78% DV) | 2.2 mcg (92% DV) |
| Choline | – | – |
Minerals
| Mineral | Per 3oz (85g) serving | Per 100g |
|---|---|---|
| Calcium | 15.3 mg (1% DV) | 18 mg (1% DV) |
| Iron | 1.84 mg (10% DV) | 2.17 mg (12% DV) |
| Magnesium | 20.4 mg (5% DV) | 24 mg (6% DV) |
| Phosphorus | 157 mg (13% DV) | 185 mg (15% DV) |
| Potassium | 212 mg (5% DV) | 250 mg (5% DV) |
| Sodium | 54.4 mg (2% DV) | 64 mg (3% DV) |
| Zinc | 2.99 mg (27% DV) | 3.52 mg (32% DV) |
| Copper | 0.10 mg (11% DV) | 0.12 mg (13% DV) |
| Manganese | 0.02 mg (1% DV) | 0.02 mg (1% DV) |
| Selenium | 21.4 mcg (39% DV) | 25.2 mcg (46% DV) |
Nutritional Benefits
Based on its nutritional profile, lamb may offer several potential health benefits. In this section, we review these benefits alongside recent findings from scientific research.
Lamb Contains L-Carnosine
L-Carnosine is a compound made from the amino acids beta-alanine and histidine. It is thought to possess anti-inflammatory and antioxidant properties (5).
Red meat tends to be the primary dietary source of carnosine, and lamb contains it in high amounts. Lamb provides approximately 400 mg of carnosine per 100g, with only beef offering slightly more (6, 7).
Can Carnosine Have Health Benefits?
Carnosine is a non-essential nutrient, meaning dietary intake isn’t essential because our bodies produce it from amino acids.
However, recent research suggests that preformed carnosine intake may potentially offer benefits:
- A 2025 systematic review of randomized controlled trials found that carnosine supplementation may have benefits for prediabetes and type 2 diabetes. Based on eight trials involving 377 participants, carnosine supplementation significantly decreased blood glucose levels. “Significant improvements” were observed with doses higher than 1000 mg—the approximate amount found in 250g of lamb meat (7).
- A 2024 systematic review and meta-analysis of randomized controlled trials investigated carnosine’s impact on inflammation. The review found that it may lower some markers of inflammation and oxidative stress, potentially decreasing the risk of chronic, low-grade inflammation (8). Chronic inflammation has been linked to a higher risk of chronic diseases such as cardiovascular disease (9).
- A 2023 systematic review and meta-analysis found that carnosine supplementation may have benefits for some age-related diseases. Compared to control groups, carnosine supplementation had benefits for blood sugar control in participants with diabetes. Benefits were also seen for memory in individuals with neurodegenerative disorder. However, it was ineffective for improving cognition and depression (10).
Lamb is a Significant Source of Complete Protein
Protein is one of the primary nutritional benefits of lamb meat.
Lamb is a rich source of protein, providing at least around 20 grams per 100 grams, depending on the specific cut (4).
Maintaining a sufficient protain intake is vital for our health.
Among its many functions, it is has key roles in:
- Muscle: Protein helps to build and maintain lean muscle mass (11, 12).
- Cells: Protein plays a role in the growth and repair of all cells (13).
- Skeletal health: Protein helps with maintaining strong bones (14).
- Satiety levels: Protein may increase satiety levels, which helps with appetite regulation and discouraging food cravings. However, mixed research exists and further research is necessary, particularly for longer-term effects (15, 16, 17).
A Good Source of Omega-3 Fatty Acids
While most people equate omega-3 with seafood, land animals can also provide small to moderate amounts of this essential fatty acid.
As previously mentioned, sheep consume high amounts of grass, which leads to increased levels of omega-3 in lamb meat.
Also, research shows that forage (grass-fed) lamb meat contains significantly more omega-3 than grain-fed lamb (18).
An Important Source of Heme Iron
Many different foods contain iron and it is present in everything from spinach and kale to bananas and tomatoes.
However, just as the digestibility of protein differs, not all iron is made the same.
When it comes to digestion and absorption, heme iron is king.
In fact, we can absorb approximately 15–35% of heme iron (found in animal foods), but this absorption rate drops to 10–15% for non-heme sources of iron (plant foods) (19).
Over the period between 2004 and 2013, iron-deficiency anemia rates in the US population nearly doubled to 5.6%. During the same decade, red meat consumption fell by 19% (20, 21).
Importantly, lamb contains a rich source of heme iron in amounts similar to other red meat such as beef.
Lamb Contains Creatine
Creatine will be well known to anyone with interest in working out and/or sporting performance.
Markedly, creatine can help to boost muscular endurance, strength and—potentially—muscle mass (22).
While creatine supplements are very popular, this compound also occurs naturally in various foods.
Red meat is the most substantial dietary source of creatine, and lamb contains approximately 300-500 mg per 100 grams (23).
Although this is not close to the same level as creatine supplement dosages (3–5 grams per day), it should still have a physiological benefit — especially for those eating higher amounts of lamb and beef.
Lamb Contains Conjugated Linoleic Acid (CLA)
Lamb contains a source of the natural trans-fatty acid CLA.
Firstly, don’t worry about the name ‘trans fat’ because the naturally occurring version found in animal foods is much different from synthetic trans-fat (24).
In fact, it may potentially have some health benefits, although the research is mixed.
For instance, a meta-analysis of 18 controlled trials demonstrates that supplementing with isolated CLA “produces a modest fat loss in humans” (25).
Lamb meat is richer in CLA than most common meat and contains approximately 4–19 mg CLA per gram of fat content.
By comparison, beef typically contains 1.2–4.0 mg while pork and poultry contain less than 1.0 mg (26).
Potential Drawbacks
The potential downsides of lamb meat primarily revolve around its categorization as red meat and its saturated fat content.
Red Meat and Cancer Risk
Lamb is a type of red meat, which research has linked to an increased risk of cancer.
This has led the World Health Organization to classify red meat as a Group 2A carcinogen, signifying it’s “probably carcinogenic to humans” (27).
For a comprehensive analysis of this issue, please refer to the article below:
Is Steak a Healthy Choice? An Objective Guide To Red Meat
High Levels of Saturated Fat
Lamb meat contains relatively high amounts of saturated fat, with approximately 9 grams of saturated fat per 100 grams (4).
Diets high in saturated fat can lead to elevated LDL cholesterol (LDL-C) levels (28). Furthermore, consistent, high-level evidence has demonstrated that high LDL-C is a causal risk factor for developing cardiovascular disease (29).
Summary
Lamb is a nutrient-rich food that is full of protein and a wide range of micronutrients. However, it is also a form of red meat and contains high levels of saturated fat.
For this reason, public health guidelines acknowledge the nutrient provision of red meat, but advise limiting intake:
- The 2020–2025 Dietary Guidelines for Americans advise choosing lean or low-fat meats over high-fat meats. They also advise that “dietary patterns associated with positive health outcomes“ have “relatively lower consumption of red and processed meats” (30).
- World Cancer Research Fund International advises limiting red meat like lamb based on known mechanisms and observational research linking it to an increased risk of cancer. They advise those that eat red meat should limit their intake to “about 350–500g cooked weight” per week (31).
- The United Kingdom’s National Health service advise consuming less than 70 grams (cooked weight) per day of red meats like beef and lamb (32).
In summary, lamb meat can contribute large amounts of several essential nutrients to our diet. However, based on current research, we should limit our intake to lower potential health risks.
In this context, the evidence suggests that if we consume lamb, we should include it alongside other protein sources like poultry, seafood, and legumes
