Calories in Lamb Chops: Nutrition Facts & Serving Sizes
Per 4 oz (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4oz lamb chop (113g) contains 337 calories with 17.4g of protein and 29.6g of fat. Per 100g, lamb chop provides 298 calories, 15.4g of protein, 26.2g of fat, and just 0.2g of carbs. Lamb chop is a high-fat, moderate-protein red meat that is popular in Mediterranean and Middle Eastern cuisines. The fat content is primarily a mix of saturated fat (11.2g per 100g) and monounsaturated fat (7.5g per 100g). Key micronutrients include zinc at 2.1mg per 100g (about 19% daily value), vitamin B12 at 1.5mcg (63% daily value), and iron at 1.2mg per 100g. Zinc is essential for testosterone production and immune function, making it particularly relevant for active adults. The selenium content at 4.4mcg per 100g adds antioxidant protection. Note that lamb chop contains 1.4g of naturally occurring trans fat per 100g (conjugated linoleic acid), which differs from industrial trans fats. Lamb chop is best suited for individuals on low-carb, keto, or carnivore diets who are not strictly monitoring fat intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 336.7 | 17.4g | 0.2g | 29.6g | 0g |
| 1 serving (115g) | 342.7 | 17.7g | 0.2g | 30.1g | 0g |
| 100g | 298 | 15.4g | 0.2g | 26.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 298 | 15% |
| Protein | 15.4g | 31% |
| Total Fat | 26.2g | 34% |
| Saturated Fat | 11.2g | 56% |
| Trans Fat | 1.4g | |
| Total Carbohydrates | 0.2g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 63mg | 3% |
| Cholesterol | 69mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 11.2g | 4% |
| Trans Fat | 1.4g | 0% |
| Cholesterol | 69mg | 23% |
| Calcium | 14mg | 1% |
| Iron | 1.2mg | 7% |
| Potassium | 262mg | 6% |
| Vitamin A | 16mcg | 2% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.5mcg | 63% |
| Magnesium | 18mg | 4% |
| Phosphorus | 149mg | 12% |
| Zinc | 2.1mg | 19% |
| Selenium | 4.4mcg | 8% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 4.2mg | 26% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lamb Chops
Lamb chop is one of the most nutrient-dense red meats available. The zinc content at 2.1mg per 100g is particularly important for active adults. Zinc is a critical mineral for testosterone synthesis and immune defense. Most people consume adequate zinc, but those eating low amounts of meat may fall short.
Vitamin B12 at 1.5mcg per 100g covers a significant portion of the 2.4mcg daily requirement. B12 is exclusively found in animal products and is essential for red blood cell production, nerve function, and DNA synthesis. Low B12 is associated with fatigue and impaired cognitive function.
The iron content at 1.2mg per 100g is heme iron, the most bioavailable form. Heme iron from red meat is absorbed at a rate of 15 to 35%, compared to 2 to 20% for non-heme iron from plants. For athletes who train hard, adequate iron ensures oxygen delivery to muscles during exercise.
Lamb provides 262mg of potassium per 100g, supporting electrolyte balance and muscle function. The protein at 15.4g per 100g contributes to muscle protein synthesis, particularly important during bulking phases.
Lamb chop has a naturally high fat content. For calorie-conscious individuals, trimming visible fat before cooking significantly reduces the calorie load.
Dietary Considerations
Lamb chop is naturally gluten-free, dairy-free, and zero-carb. It is excellent for keto and carnivore diets due to the high fat and protein content with essentially no carbohydrates. It is not suitable for vegetarians or vegans. For weight loss, lamb chop is calorie-dense at 298 per 100g, so portion control matters. A 4oz portion at 337 calories is manageable within a calorie deficit if paired with low-calorie vegetables. The high saturated fat content (11.2g per 100g) means it should be eaten in moderation if you are managing cardiovascular health markers.
Daily Intake (100g)
100g of lamb chop provides 15% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a lamb chop?
A 4oz lamb chop (113g) contains 337 calories. Per 100g, lamb chop has 298 calories. A single 115g serving has about 343 calories. The calorie count depends heavily on fat content and how much fat is trimmed before eating.
Is lamb chop good for weight loss?
Lamb chop is calorie-dense at 298 calories per 100g, so portions need to be managed carefully on a calorie deficit. A 4oz chop with 337 calories provides 17.4g of protein, which supports satiety. Trimming visible fat reduces calories significantly.
How much protein in a lamb chop?
A 4oz lamb chop (113g) has 17.4g of protein. Per 100g, lamb chop provides 15.4g of protein. The protein quality is high with a complete amino acid profile. Lamb is a solid muscle-building protein source.
Is lamb chop keto-friendly?
Yes, lamb chop is extremely keto-friendly. It contains just 0.2g of carbs per 100g and is high in fat (26.2g per 100g) and protein (15.4g per 100g). It fits perfectly into a ketogenic macronutrient ratio.
How much zinc is in lamb chop?
Lamb chop provides 2.1mg of zinc per 100g. A 4oz serving (113g) delivers about 2.4mg, covering roughly 22% of the 11mg daily recommendation for adults. Zinc from red meat is highly bioavailable compared to plant sources.
How does lamb chop compare to beef steak?
Lamb chop and beef steak are nutritionally similar. Both are high in protein, zinc, B12, and iron. Lamb chop is typically higher in fat than lean cuts of beef like sirloin (182 cal/100g vs 298 cal/100g for lamb). Lamb has a distinctly richer flavor due to its branched-chain fatty acids.
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