Calories in Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted
Generic food Cooked Meat
Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted contains 309 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (269 g) provides about 831 kcal.
Roughly 70% of its calories come from fat, with 30% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in lamb, veal, and game products on FoodFactly, where the median is 196 kcal per 100 g across 465 foods.
100 g provides 92% of the Daily Value for Vitamin B12, 45% of the Daily Value for selenium and 44% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 309 kcal | |
| Total fat ? | 23.6 g | 30% |
| Saturated fat ? | 10.2 g | 51% |
| Cholesterol ? | 95 mg | 32% |
| Sodium ? | 64 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 22.6 g | 45% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.1 µg | 0.5% |
| Vitamin E ? | 0.11 mg | 0.7% |
| Vitamin K I | 4.7 µg | 4% |
| Thiamin (B1) ? | 0.1 mg | 8% |
| Riboflavin (B2) ? | 0.24 mg | 18% |
| Niacin (B3) ? | 7.1 mg | 44% |
| Pantothenic acid (B5) ? | 0.65 mg | 13% |
| Vitamin B6 ? | 0.11 mg | 6% |
| Folate (B9) C | 19 µg | 5% |
| Vitamin B12 ? | 2.2 µg | 92% |
| Choline I | 88.4 mg | 16% |
| Calcium ? | 18 mg | 1% |
| Iron ? | 2.1 mg | 12% |
| Magnesium ? | 23 mg | 5% |
| Phosphorus ? | 180 mg | 14% |
| Potassium ? | 246 mg | 5% |
| Zinc ? | 3.4 mg | 31% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.02 mg | 0.9% |
| Selenium C | 24.6 µg | 45% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 30%
- Fat 70%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein22.6 gbelow the median for lamb, veal, and game products (median 22.8 g)
- Fat23.6 gin the top quarter of lamb, veal, and game products (median 9.3 g)
- Saturated fat10.2 gin the top quarter of lamb, veal, and game products (median 3.5 g)
- Sodium64 mgbelow the median for lamb, veal, and game products (median 72 mg)
- Protein per 100 kcal7.3 gprotein density, useful for comparing foods with different calorie levels
- Water52.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 9.7 g |
|---|---|
| Polyunsaturated fat ? | 1.9 g |
Amino acids (18)
| Tryptophan ? | 0.26 g |
|---|---|
| Threonine ? | 0.97 g |
| Isoleucine ? | 1.1 g |
| Leucine ? | 1.8 g |
| Lysine ? | 2 g |
| Methionine ? | 0.58 g |
| Cystine ? | 0.27 g |
| Phenylalanine ? | 0.92 g |
| Tyrosine ? | 0.76 g |
| Valine ? | 1.2 g |
| Arginine ? | 1.3 g |
| Histidine ? | 0.71 g |
| Alanine ? | 1.4 g |
| Aspartic acid ? | 2 g |
| Glutamic acid ? | 3.3 g |
| Glycine ? | 1.1 g |
| Proline ? | 0.95 g |
| Serine ? | 0.84 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.4 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.06 g |
| SFA 12:0 ? | 0.1 g |
| SFA 14:0 ? | 0.93 g |
| SFA 16:0 ? | 5.2 g |
| SFA 18:0 ? | 3.2 g |
| MUFA 18:1 ? | 8.7 g |
| PUFA 18:3 ? | 0.42 g |
| PUFA 20:4 ? | 0.08 g |
| MUFA 16:1 ? | 0.69 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units M | 2 IU |
| Vitamin D3 (cholecalciferol) M | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water ? | 52.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.2 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,293 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 19 µg |
| Betaine I | 11.6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Lamb
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked lamb?
100 g of cooked lamb has 309 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (269 g): about 831 kcal. 3 oz (85 g): about 263 kcal.
Is cooked lamb high in protein?
Cooked lamb contains 22.6 g of protein per 100 g (45% of the 50 g Daily Value), or 60.7 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (269 g). About 30% of its calories come from protein. Compared with other lamb, veal, and game products, that is below the median (median 22.8 g).
How many carbs are in cooked lamb?
Cooked lamb has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked lamb?
Cooked lamb contains 23.6 g of fat per 100 g, of which 10.2 g is saturated (51% of the Daily Value).
What vitamins and minerals does cooked lamb contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (92% DV), selenium (45% DV), Niacin (B3) (44% DV), zinc (31% DV) and Riboflavin (B2) (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked lamb?
100 g contains 64 mg of sodium, 3% of the 2,300 mg Daily Value.
Does lamb have the same nutrition cooked and raw?
No. Per 100 g, lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted has 309 kcal, while lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw has 267 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172490. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.