Lamb vs Steak: which is healthier?

Per 100g, Lamb has 236 calories, 17.5g protein, 0g fiber, and 18.6g fat, while Steak has 212 calories, 26g protein, 0g fiber, and 8g fat. Steak wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Lamb or Steak?

Per 100g, Lamb has 236 calories and Steak has 212 calories, a difference of 24 calories. In practical terms, 1 lamb chop (237 calories) of lamb compares with 3 oz sirloin, cooked (180 calories) of steak.

Which has more protein, Lamb or Steak?

Steak leads on protein with 26g per 100g; the gap is 8.5g per 100g (Lamb 17.5g vs Steak 26g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Lamb or Steak?

Lamb has 0g of carbs per 100g compared to 0g in Steak, making Lamb the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Lamb for Steak?

Often, yes. Swapping steak for lamb shifts your meal by about 24 calories and 8.5g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Lamb

Steak

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Lamb vs Steak

Steak

Wins in 3 of 6 categories

Compare Lamb and Steak calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Lamb has 236 calories vs Steak's 212. Steak has more protein (26g vs 17.5g) and less fat (8g vs 18.6g).

Sources: Lamb (FDC 2727570) · Steak (FDC 174760)

Nutrition Comparison (per 100g)

Nutrient	Lamb		Steak
Calories	236	vs	212
Protein	17.5g	vs	26g
Carbs	0g	vs	0g
Fat	18.6g	vs	8g
Fiber	0g	vs	0g
Sodium	53mg	vs	54mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Lamb: FDC 2727570 · Steak: FDC 174760.

When to Choose Each

Choose Lamb when:

A typical portion is 1 lamb chop (237 calories)
Lamb fits the dishes you already cook

See full Lamb nutrition

Choose Steak when:

You're cutting calories (212 vs 236 per 100g)
You need more protein (26g vs 17.5g per 100g)

See full Steak nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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