Lamb
A richly flavoured red meat with high zinc, B12 and haem iron.
Nutrition per 100 g
Standardised to 100 g of lamb, cooked for fair comparison. Typical serving: 100 g cooked leg — 206 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 206 kcal | 206 kcal | 100 kcal |
| Protein | 28.3 g | 28.3 g | 13.7 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 9.5 g | 9.5 g | 4.6 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of lamb, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 8 µg | 8 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.05 µg | 0.05 µg | <1% |
| Vitamin E | 0.4 mg | 0.4 mg | 3% |
| Thiamin | 0.02 mg | 0.02 mg | 2% |
| Riboflavin | 0.15 mg | 0.15 mg | 12% |
| Niacin | 3.3 mg | 3.3 mg | 21% |
| Vitamin B6 | 0.13 mg | 0.13 mg | 8% |
| Vitamin B12 | 0.96 µg | 0.96 µg | 40% |
| Pantothenic acid | 0.1 mg | 0.1 mg | 2% |
| Minerals | |||
| Calcium | 4 mg | 4 mg | <1% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Magnesium | 15 mg | 15 mg | 4% |
| Phosphorus | 122 mg | 122 mg | 10% |
| Potassium | 162 mg | 162 mg | 3% |
| Sodium | 34 mg | 34 mg | 1% |
| Zinc | 3.4 mg | 3.4 mg | 31% |
| Selenium | 6.8 µg | 6.8 µg | 12% |
| Copper | 0.1 mg | 0.1 mg | 11% |
| Manganese | 0.002 mg | 0.002 mg | <1% |
Source: USDA FoodData Central — Lamb, New Zealand, imported, ground lamb, cooked, braised
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat lamb?
- Excellent zinc and B12 per serving.
- Grass-fed lamb has a slightly better fatty acid profile.
- Strong flavour means smaller portions still satisfy.
How to include it
- Slow-roast shoulder with garlic and rosemary until it shreds.
- Griddle leg steaks and serve with yogurt and mint.
- Mince into kofta with parsley, cumin and onion.
Things to consider
- Higher in saturated fat than beef sirloin or pork tenderloin.
- Counts towards weekly red meat limits.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Lean Beef, cooked
Sirloin and similar lean cuts: 29 g protein per 100 g with highly absorbable iron and zinc.
- kcal
- 183
- protein
- 29 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked sirloin
Aubergine, cooked
A meaty vegetable with fibre and skin polyphenols — the trick is not drowning it in oil.
- kcal
- 35
- protein
- 0.8 g
- fibre
- 2.5 g
per 100 g · Typical serving: 1 cup cooked, cubed (99 g)
Bulgur Wheat, cooked
Parboiled cracked wheat that needs only soaking — 8 g fibre per cooked cup.
- kcal
- 83
- protein
- 3.1 g
- fibre
- 4.5 g
per 100 g · Typical serving: 1 cup cooked (182 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.