Lamb, ground, raw
Whole food · Lamb, Veal, and Game Products
Ground lamb is a richly flavored, succulent red meat with a tender, slightly coarse texture and a distinctive, savory depth that sets it apart from beef or pork. It is exceptionally high in protein (16.56g per 100g) and contains a significant amount of fat (23.41g per 100g), making it a dense source of energy and essential nutrients like iron and B12.
Calorie split: 24% protein · 0% carbs · 76% fat
↓ Full nutrition💚 Why it's loved
People love ground lamb for its robust, slightly gamey flavor that carries spices like cumin, coriander, and mint exceptionally well. Its versatility allows it to be shaped into everything from juicy burgers and meatballs to intricate kebabs and stuffed vegetables, making it a centerpiece in diverse global cuisines.
⚠️ Watch-outs & how to enjoy it better
The high fat content (over 23g per 100g) can be a concern for those monitoring saturated fat intake or calorie density. To counteract this, choose leaner grinds (e.g., 85/15 or 90/10), drain excess fat after cooking, and pair it with fiber-rich vegetables like roasted cauliflower or a large salad to balance the meal and enhance satiety without excessive calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and growth.
- Rich in bioavailable iron and vitamin B12, crucial for red blood cell formation and energy metabolism.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential metabolic benefits.
- Provides essential minerals like zinc and selenium for immune function and antioxidant defense.
- Naturally zero in carbohydrates, making it suitable for low-carb and ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ground lamb is a key ingredient in traditional British 'Scotch eggs,' where it's wrapped around a hard-boiled egg, breaded, and deep-fried, a dish that dates back to the 18th century.
Full nutrition (USDA data · scales with serving)
| Water | 59.5 g |
| Energy | 282 kcal |
| Energy | 1180 kj |
| Protein | 16.6 g |
| Total lipid (fat) | 23.4 g |
| Ash | 0.87 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 18.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 69.3 mg |
| Betaine | 10.2 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.93 g |
| SFA 16:0 | 5.1 g |
| SFA 18:0 | 3.2 g |
| Fatty acids, total monounsaturated | 9.6 g |
| MUFA 16:1 | 0.68 g |
| MUFA 18:1 | 8.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.42 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.71 g |
| Isoleucine | 0.80 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.42 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.56 g |
| Valine | 0.89 g |
| Arginine | 0.98 g |
| Histidine | 0.52 g |
| Alanine | 1.00 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.81 g |
| Proline | 0.69 g |
| Serine | 0.61 g |
FAQ
Is ground lamb fattier than ground beef?
Yes, generally. Standard ground lamb is typically around 20-25% fat, while common ground beef is often 15-20% fat. However, you can find leaner ground lamb (e.g., 90/10) if desired.
How should I store and freeze ground lamb?
Store raw ground lamb in the coldest part of the refrigerator for 1-2 days. For longer storage, freeze it in airtight packaging or freezer bags for up to 3-4 months. Thaw in the refrigerator before cooking.
What spices pair best with ground lamb?
Ground lamb's robust flavor pairs beautifully with warm spices like cumin, coriander, cinnamon, and smoked paprika. Fresh herbs like mint, parsley, and rosemary are also classic and complementary.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.82 kcal/g · 23% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.