Informational side-by-side cooked comparison of beef and lamb for calories, protein, fat, iron, zinc, vitamin B12 per 100g serving.
| Nutrient (cooked) | Sirloin | Lamb Loin | Diff |
|---|---|---|---|
| Calories | 187 kcal | 229 kcal | -42 kcal |
| Protein | 29.5g | 25.5g | +4g |
| Total Fat | 6.7g | 13.5g | -6.8g |
| Saturated Fat | 2.6g | 5.7g | -3.1g |
| Cholesterol | 81mg | 87mg | -6mg |
| Iron | 2mg | 2mg | — |
| Zinc | 5.6mg | 4.1mg | +1.5mg |
| Vitamin B12 | 1.6µg | 2.7µg | -1.1µg |
USDA SR Legacy cooked broiled reference
USDA FDC 172559 — lamb loin, roasted
Data and methodology
Raw and cooked references are kept separate to prevent mixing preparation states.
Raw beef uses the same shared dataset as the rest of the site.
Lamb nutrition values come from USDA FoodData Central for raw and cooked preparations.
Last reviewed: 2026-06-30. Values from USDA FoodData Central.
Frequently asked
Both are excellent sources of complete protein, iron, and vitamin B12. Lamb tends to have slightly more omega-3 fatty acids (especially grass-fed lamb), while beef generally offers a wider range of lean cuts. The best fit depends on your specific dietary preferences and goals.
They are comparable. Both lamb and beef provide significant heme iron, with most cuts falling in the 1.5–2.5mg per 100g range. Specific cut choices matter more than the species difference.
Lamb is generally more expensive because sheep produce fewer offspring, grow more slowly, and yield less meat per animal compared to cattle. Lamb also has a smaller market share, which limits economies of scale.
Lamb has a more distinctive, slightly gamey flavor due to its branched-chain fatty acid content. Beef has a more neutral, broadly appealing flavor. People who enjoy lamb often describe it as richer and more complex.
Scale both proteins to the same gram or ounce serving before comparing nutrition.
Toggle between raw and cooked references so you never accidentally mix preparation states.
All nutrition values are maintained from USDA FoodData Central source records.
