Meat, fish, and eggs
Lean lamb
Lean lamb provides 21.5 g of protein for 120 kcal per 100 g (3.5 oz), or 17.9 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 120 kcal/100 g | +1 |
| Protein: 17.9 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 74.5 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 11 primary
- Data
- USDA FDC 174452
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 150 kcal per serving
- 120 kcal per 100 g (3.5 oz)
- Protein
- 26.9 g per serving
- 21.5 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 4.7 g per serving
- 3.8 g per 100 g (3.5 oz)
- of which saturated
- 1.5 g per serving
- 1.2 g per 100 g (3.5 oz)
- Water
- 93.1 g per serving
- 74.5 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Lamb, New Zealand, imported, loin, boneless, separable lean only, raw (FDC ID 174452), accessed September 23, 2026.
A typical 125 g (4.5 oz) serving provides about 150 kcal, 26.9 g of protein, and 0 g of fiber.
What it is and how to eat it
The Dictionary of the Spanish Language calls the young of the sheep, and its meat, cordero (lamb), and a lamb that is still suckling, lechal. This page uses USDA's boneless New Zealand lamb loin, lean only and raw, with 120 kcal, 21.5 g of protein and 3.77 g of fat per 100 g.
A 125 g (4.4 oz) raw serving provides 26.9 g of protein and 150 kcal with 4.7 g of fat; once roasted it loses water, and USDA gives it 29 g of protein and 156 kcal per 100 g. The 2025 nutrition advisory on GLP-1 therapy prioritizes fish, eggs, dairy, legumes and lean poultry, asks people to moderate red and processed meats, and notes that when appetite is low, red meat is often less appealing than a smoothie or soup. It also suggests avoiding fatty foods in the first few days of treatment, so in those days it usually sits better trimmed of visible fat, as thin medallions grilled or baked, than as fried chops or fatty stews. In the weeks after a dose increase half a serving, with 13.4 g of protein, may be enough.
What the evidence says
The International Agency for Research on Cancer (IARC) includes lamb in red meat, which it classified in 2015 as "probably carcinogenic to humans" (Group 2A) because of its association with colorectal cancer, and explains that if that association were causal, the risk could rise by 17% for every 100 g portion eaten daily. With 1.12 µg of vitamin B12 per 100 g it exceeds the 0.75 µg the EU requires for a "high in vitamin B12" claim, and with 2.1 mg of zinc, 21% of the 10 mg reference value, it is a "source of zinc", so it qualifies for the authorized claim that zinc contributes to the normal function of the immune system (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). The USDA Food Safety and Inspection Service sets a minimum internal temperature of 145 °F (62.8 °C) for lamb chops and whole cuts, with a 3-minute rest, and 160 °F (71.1 °C) for ground lamb.
Satiety
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.
What to keep in mind on a GLP-1 medication
Frequently asked questions about lean lamb
How much protein is in a 125 g (4.5 oz) serving of lean lamb?
100 g (3.5 oz) of lean lamb has 21.5 g of protein. A typical 125 g (4.5 oz) serving has about 26.9 g of protein. That is 17.9 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many calories does a 125 g (4.5 oz) serving of lean lamb have?
100 g (3.5 oz) of lean lamb has 120 kcal. A typical 125 g (4.5 oz) serving has about 150 kcal. That is a low energy density.
Is lean lamb filling?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. 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. It is an estimate based on its composition, not a measurement in people.
What should I know about lean lamb on a GLP-1 medication?
Based on our tags, this is what matters about lean lamb on a GLP-1 medication. “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.
What counts as a normal serving of lean lamb?
We use 125 g (4.5 oz) as a typical serving. That amount provides about 150 kcal, 26.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lamb, New Zealand, imported, loin, boneless, separable lean only, raw (FDC ID 174452).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "cordero" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "lechal" (in Spanish).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted (FDC ID 174451).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionInternational Agency for Research on Cancer (IARC/WHO).Q&A on the carcinogenicity of the consumption of red meat and processed meat (IARC Monographs, Volume 114).accessed .
- InstitutionThe Lancet Oncology.Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorU.S. Department of Agriculture, Food Safety and Inspection Service (USDA FSIS).Safe Minimum Internal Temperature Chart.accessed .