Sheep Meat Calories & Nutrition Calculator

Lamb calories span from 128 kcal (leg, lean only) to 264 kcal (shoulder, lean+fat) per 100g — a 106% variation driven by fat content ranging from 4.5g (leg lean) to 21.5g (shoulder). This range exceeds beef's 82% variation (sirloin lean 160 to ribeye 291 kcal) because lamb deposits intramuscular fat more unevenly than beef ^[1][2].

Loin chops at 231 kcal with 16.8g fat and rack ribs at 230 kcal with 17.0g fat are both high-fat cuts, while shank at 168 kcal with 9.0g fat provides a middle-ground option. The leg (lean only) stands apart: at 128 kcal and 20.6g protein, it achieves a protein efficiency of 6.2 kcal/g protein — competitive with skinless chicken breast ^[1].

For food journaling, cut selection is the most impactful variable in lamb tracking. Choosing leg lean over shoulder saves 136 kcal and 17g fat per 100g — a 340 kcal difference in a standard 250g serving.

Lamb liver at 139 kcal per 100g delivers 7,391mcg vitamin A (821% DV) — approximately 49% more than beef liver (4,968mcg) and nearly twice as much as pork liver (~4,500mcg estimated). Iron at 7.37mg (41% DV) is also 50% higher than beef liver (4.9mg). Selenium reaches 82.4mcg (150% DV), double beef liver's 39.7mcg ^[1][3].

Niacin at 14.1mg (88% DV) and folate at 230mcg (58% DV) are both substantial. B12 is estimated at approximately 90mcg (3,750% DV) — among the highest B12 concentrations in any food. A single 85g serving provides approximately 6,282mcg vitamin A, 6.26mg iron, and 70mcg selenium ^[1].

The tolerable upper intake for vitamin A is 3,000mcg/day. A single 85g serving of lamb liver already provides 2.1x this limit. For food journaling, lamb liver should be tracked as an occasional, nutrient-dense food rather than a daily addition.

Lamb kidney provides 95 kcal per 100g with 15.7g protein and 3.0g fat — the leanest and lowest-calorie lamb organ meat. Its defining nutrient is selenium at 127mcg (231% DV), comparable to beef kidney (141mcg) and confirming that kidneys across ruminant species concentrate selenium through their filtration function ^[1][3].

Iron at 7.3mg (41% DV) exceeds even lamb liver (7.37mg). Thiamine at 0.49mg (41% DV) is the highest among all lamb products. Vitamin C at 11.0mg (12% DV) is unusual for meat and reflects the kidney's metabolic activity. Folate at 26mcg is moderate compared to liver (230mcg) ^[1].

Cholesterol at 337mg per 100g (112% DV) is high but lower than liver (371mg) or brain (2,043mg). Lamb kidneys are traditionally used in British cuisine (steak and kidney pie) and Middle Eastern preparations.

Lamb leg (lean only) provides 3.8mg zinc (35% DV) and 2.7mcg B12 (112% DV) per 100g — delivering over a full day's B12 requirement in a single serving. This B12 concentration is slightly higher than beef sirloin (2.6mcg) and substantially higher than chicken breast (0.3mcg) or pork loin (0.58mcg) ^[1][2].

Shank has the highest zinc among lamb muscle cuts at 5.0mg (45% DV) and the highest niacin at 7.6mg (48% DV). Rack has the highest zinc among premium cuts at 4.5mg (41% DV). Across all cuts, lamb's B-vitamin profile is strong: riboflavin ranges from 0.21–0.59mg, niacin from 5.7–7.6mg, and B6 from 0.13–0.58mg ^[1].

Iron in lamb muscle cuts (1.5–2.4mg per 100g) is lower than goat (2.83mg) and comparable to beef (2.0–3.0mg). For iron-focused food journaling, lamb liver (7.37mg) or kidney (7.3mg) are far more efficient sources than any muscle cut.

Lamb leg lean (128 kcal, 4.5g fat) vs. goat lean (109 kcal, 2.3g fat): goat has 49% less fat and 15% fewer calories. However, lamb provides 23.5mcg selenium (43% DV) vs. goat's 8.8mcg (16% DV) — a 2.7x advantage. Lamb's B12 at 2.7mcg (112% DV) also exceeds goat's 1.13mcg (47% DV) ^[1][4].

Zinc is comparable: lamb leg 3.8mg vs. goat 4.0mg per 100g. Iron is slightly lower in lamb (1.8mg vs. 2.83mg). Potassium is substantially lower in lamb (289mg vs. 385mg). Each meat has distinct micronutrient strengths that make them nutritionally complementary rather than interchangeable ^[1].

In many cuisines, 'mutton' can refer to either sheep or goat. In South Asia, 'mutton' typically means goat; in Europe and Australia, it means sheep. For food journaling, always clarify the species — the fat and calorie difference between goat and untrimmed lamb can exceed 100 kcal per 100g.