How many calories are in a cooked Lamb Chop?

Quick Answer

A 3 ounce cooked lamb chop contains around 275 calories. The exact calorie count can vary depending on factors like the cut of meat, cooking method, and degree of fat trimming. But on average, a 3 ounce serving of cooked lamb chop provides roughly:

  • 275 calories
  • 16 grams of fat
  • 0 carbs
  • 25 grams of protein

So a 6 ounce lamb chop would contain about 550 calories, and a 12 ounce chop would have around 1100 calories.

Calories in Different Cuts of Lamb Chop

There are a few different cuts of lamb chops, each with slight differences in fat and calorie content:

Cut Calories (3 oz cooked)
Loin chop 245
Rib chop 285
Shoulder chop 290

As you can see, loin chops tend to be the leanest and lowest in calories, while shoulder and rib chops have a bit more fat and calories due to coming from more marbled areas of the lamb.

But calories can vary even within the same cut depending on the specific chop. A fattier rib chop may have 300+ calories while a leaner one may have 270 or so.

Calories by Cooking Method

How you cook your lamb chop also impacts its final calorie content. The different cooking methods result in varying levels of fat loss:

Cooking Method Calories (3 oz cooked)
Grilled 260
Broiled 275
Pan-fried 290
Baked 270
Roasted 285
Sous vide 295

Grilling, broiling, baking, and roasting allow excess fat to drip off, resulting in a leaner lamb chop. Pan frying, sautéing, or cooking sous vide retains more of the fat, increasing calories.

So trimming lamb chops of external fat prior to cooking can lower calories, especially for higher fat cooking methods.

Calories With and Without Bone

Bones are low in calories, so lamb chops cooked with the bone in will generally be slightly lower in calories than boneless chops of an equivalent weight.

However, the bone doesn’t make a huge difference. There’s usually only an extra 10-30 calories per bone.

Here’s a general estimate:

Lamb Chop Calories (3 oz cooked)
With bone 265
Boneless 275

So you can use the approximate 275 calorie count for a 3 ounce boneless lamb chop as a standard reference regardless of bone or not.

Nutrition Facts for 3 Ounce Lamb Chop

Here are the full nutrition facts for a typical 3 ounce cooked lamb chop:

Nutrient Amount
Calories 275
Fat 16g
Saturated fat 6g
Protein 25g
Carbohydrates 0g
Fiber 0g
Sugar 0g
Iron 2mg
Sodium 63mg
Calcium 6mg
Potassium 203mg

As you can see, lamb chops are high in protein and also provide a good amount of fat, mostly from heart-healthy unsaturated sources. They are very low in carbs and a good source of important minerals like iron, potassium, and some calcium.

Calories in Entire Lamb Chop

To determine how many calories are in an entire lamb chop, you need to weigh it and do a simple calculation:

* 3 oz lamb chop = 275 calories
* 1 oz lamb chop = about 90 calories

So for example:

* 6 oz lamb chop = 550 calories (6 x 90 calories per oz)
* 8 oz lamb chop = 720 calories
* 10 oz lamb chop = 900 calories

The weight of a single lamb chop can range quite a bit, from 4 ounces up to 12 ounces for an extra thick cut chop.

A typical single restaurant portion chop may be around 8-10 ounces. So expect 700-900 calories for a full average sized lamb chop.

Daily Calorie Needs

To put the calories of lamb chops into context, here are some estimates for daily calorie needs:

Group Daily Calories
Sedentary women 1,600 to 2,000
Active women 2,000 to 2,400
Sedentary men 2,000 to 2,600
Active men 2,400 to 3,000

As you can see, one average 8-10 ounce lamb chop would provide around 35-45% of daily calorie needs for an active woman or 25-35% for an active man.

For a less active person who requires fewer calories, a full lamb chop may provide 40-55% of daily calorie requirements.

So a lamb chop can make a satisfying main protein source for a meal without breaking the calorie bank, especially for active individuals and those with higher calorie needs. Petite or sedentary women may prefer a smaller portion size.

Comparing to Other Protein

How do the calories in lamb chops compare to other popular protein foods?

Here are the calories in 3 ounces of cooked lean proteins:

Protein Calories (3 oz)
Skinless chicken breast 140
Pork tenderloin 122
Tilapia 94
Shrimp 84
Sirloin steak 175
Salmon 175
Lean ground beef 217
Lamb chop 275

Lamb chops are on the higher end for calories compared to other protein sources, containing about twice as many calories as skinless chicken breast or shrimp per 3 ounce serving.

This is due to their higher fat content, which provides added flavor but also more calories.Still, lamb chops are similar in calories to fattier cuts of beef or salmon.

So enjoying lamb chops in moderation can fit into a healthy diet with a mix of leaner and fattier proteins.

Low Calorie Serving Ideas

Here are some tips to enjoy lamb chops as part of a low calorie meal:

– Request an American-style 6 ounce portion rather than a large 10+ ounce chop at restaurants

– Ask for lean loin chops instead of higher fat shoulder or rib chops

– Trim off any external lamb fat before cooking to reduce calories

– Grill, roast or broil chops to allow fat to drip off

– Pair with a side salad or steamed veggies instead of starchy sides like potatoes or rice

– Watch portion sizes of high calorie sauces and condiments

– Share a chop as part of a mixed grill or surf ‘n turf

– Leftovers can be sliced up and used in lower calorie dishes like salads, wraps or stir fries

Health Benefits

While lamb chops are moderately high in calories and fat compared to some other proteins, they provide a very nutrient-dense choice in return.

Some of the potential health benefits associated with consuming lamb include:

– High quality complete protein for muscle repair and maintenance

– Abundant iron to prevent anemia and support metabolism and energy

– Zinc and vitamin B12 for immune function and cell processes

– Selenium, zinc, and vitamins for antioxidant activity

– Conjugated linoleic acid (CLA) and omega-3 fats that may improve heart health

– Nutrients like iron, zinc and protein especially important for teenage and childhood growth

Lamb is a powerhouse source of protein and key vitamins and minerals. Enjoying it in moderation can be part of an overall healthy diet.


A 3 ounce cooked lamb chop contains approximately 275 calories, with the exact amount dependent on factors like the cut of meat, cooking method, and degree of fat trimming.

On average, a typical 8-10 ounce restaurant-sized lamb chop provides 700-900 calories total.

While lamb chops are moderately high in calories and fat compared to leaner proteins, they remain a healthy and nutritious choice when consumed in reasonable portions as part of an overall balanced diet. Their high protein, iron, and zinc content provide valuable nutrients.

Watch your serving sizes, select leaner cuts of meat, and use healthy cooking methods to keep lamb chops as part of a low calorie meal. Then enjoy the full flavor and nutritional benefits that lamb has to offer.

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