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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.

Two lean red meats.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173996 and 174452

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Beef, top round, lean only, raw; Lamb loin, lean only, raw (New Zealand).
NutrientLean beefserving: 125 g (4.5 oz)Lean lambserving: 125 g (4.5 oz)Difference
Calories124 kcal per 100 g (3.5 oz)155 kcal per serving120 kcal per 100 g (3.5 oz)150 kcal per serving−4 kcal per 100 g (3.5 oz)−5 kcal per serving
Protein23.6 g per 100 g (3.5 oz)29.5 g per serving21.5 g per 100 g (3.5 oz)26.9 g per serving−2.1 g per 100 g (3.5 oz)−2.6 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat3.3 g per 100 g (3.5 oz)4.1 g per serving3.8 g per 100 g (3.5 oz)4.7 g per serving+0.5 g per 100 g (3.5 oz)+0.6 g per serving
of which saturated1.3 g per 100 g (3.5 oz)1.6 g per serving1.2 g per 100 g (3.5 oz)1.5 g per serving−0.1 g per 100 g (3.5 oz)−0.1 g per serving
Water72.7 g per 100 g (3.5 oz)90.9 g per serving74.5 g per 100 g (3.5 oz)93.1 g per serving+1.8 g per 100 g (3.5 oz)+2.3 g per serving
Protein per 100 kcal19 g17.9 g−1.1 g
Estimated satiety (1 to 5)5 / 55 / 50
Holt satiety index (white bread = 100)176not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Lean lamb minus Lean beef. Source: USDA FDC 173996 and 174452.

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.

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).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

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.

These are general guidelines, not medical advice: everyone tolerates foods differently.

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

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw (FDC ID 173996).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lamb, New Zealand, imported, loin, boneless, separable lean only, raw (FDC ID 174452).accessed .