Compare foods
Lean beef vs lean lamb
Lean beef and lean lamb have the same estimated satiety score: 5 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.
- Lean beefEstimated satiety: 5 out of 5 · 124 kcal and 23.6 g of protein per 100 g (3.5 oz)
- Lean lambEstimated satiety: 5 out of 5 · 120 kcal and 21.5 g of protein per 100 g (3.5 oz)
Key differences
- They provide similar protein per calorie: 19 g per 100 kcal for lean beef and 17.9 g for lean lamb.
- Their energy density is similar: 124 kcal per 100 g for lean beef and 120 for lean lamb.
- Neither provides any fiber.
Comparison per 100 g
| Nutrient | Lean beef, per 100 g (3.5 oz) | Lean lamb, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 124 kcal | 120 kcal |
| Protein | 23.6 g | 21.5 g |
| Carbohydrates | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Fat | 3.3 g | 3.8 g |
| of which saturated | 1.3 g | 1.2 g |
| Water | 72.7 g | 74.5 g |
| Protein per 100 kcal | 19 g | 17.9 g |
| Estimated satiety (1 to 5) | 5 | 5 |
| Holt satiety index (white bread = 100) | 176 | not measured |
Per typical serving
With typical servings, 125 g (4.5 oz) of lean beef has about 155 kcal and 29.5 g of protein, and 125 g (4.5 oz) of lean lamb about 150 kcal and 26.9 g.
| Nutrient | Lean beef, 125 g (4.5 oz) | Lean lamb, 125 g (4.5 oz) |
|---|---|---|
| Calories | 155 kcal | 150 kcal |
| Protein | 29.5 g | 26.9 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Fat | 4.1 g | 4.7 g |
To get 20 g of protein you would need about 85 g of lean beef (105 kcal) or about 93 g of lean lamb (112 kcal).
Which is more filling?
Lean beef and lean lamb have the same estimated satiety score: 5 out of 5.
Only lean beef was measured in people, in the Holt satiety index (1995): 176 versus 100 for white bread.
- Lean beef: Low energy density; a lot of protein per calorie; high water content.
- Lean lamb: Calculation: 1 (base) + 1 (low energy density: 120 kcal/100 g) + 2 (protein: 17.9 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 74.5 g of water) = 5.
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.
When to choose each one
Lean beef
On the numbers it does not stand out from lean lamb in protein, calories, or fiber, so taste, price, or habit can decide.
Lean lamb
On the numbers it does not stand out from lean beef in protein, calories, or fiber, so taste, price, or habit can decide.
On a GLP-1 medication
Lean beef. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less.
Lean lamb. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less.
Full food pages
- Lean beef: every nutrient, frequently asked questions, and similar foods.
- Lean lamb: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
- USDA FoodData Central: Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw (FDC ID 173996). U.S. Department of Agriculture, Agricultural Research Service.
- Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed).
- USDA FoodData Central: Lamb, New Zealand, imported, loin, boneless, separable lean only, raw (FDC ID 174452). U.S. Department of Agriculture, Agricultural Research Service.