Lamb chop calories come to 238 for one cooked 90 g chop and 264 per 100 g. Fat drives that total: it supplies 57% of the calories, protein the other 43%, and there are no carbs at all. How many chops you eat, and whether you eat the fat rim, matters more than anything else on the plate.
238kcal
1 chop · 90 g, cooked
43%protein
25 gProtein
0 gCarbs
14.6 gFat
How to burn off 238 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked · per 90 g
Calories
238 kcal
Protein
25 g
Carbohydrate
0 g
Fat
14.6 g
Saturated fat
5.9 g
Cholesterol
87 mg
Sodium
348 mg
Potassium
314 mg
Iron
1.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Lamb chop: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 chop (90 g)
238
24.6 g
0 g
14.6 g
348 mg
12%
3 oz portion (85 g)
224
23.3 g
0 g
13.8 g
329 mg
11%
Lean only, grilled (85 g)
199
27.3 g
0 g
9.9 g
72 mg
10%
100 g
264
27.4 g
0 g
16.3 g
387 mg
13%
3 × 1 chop (90 g)
713
73.9 g
1,045 mg
5 × 1 chop (90 g)
1,188
123.1 g
1,742 mg
One chop is 238 calories, three are 713
A single cooked chop weighs about 90 g and lands at 238 calories, 24.6 g of protein and 14.6 g of fat. That is 12% of a 2,000-calorie daily value, which sounds modest until you remember that chops rarely come alone. Restaurants and home cooks usually plate them in pairs or threes.
Two chops (180 g) bring you to 475 calories and 49.2 g of protein. Three chops (270 g) reach 713 calories, and five chops (450 g), a realistic share of a rack at a dinner party, add up to 1,188 calories. The jump is steady because there is nothing on the bone but meat and fat.
If you weigh your food, the standard 3 oz portion (85 g) is 224 calories, close enough to one chop that you can treat them as the same entry. The bigger risk is counting bone weight. The 90 g figure refers to the cooked meat you actually eat, so a heavy chop on the plate can carry less edible meat than it looks.
Fat supplies 57% of the calories
Per 100 g, cooked lamb chop carries 27.4 g of protein and 16.3 g of fat, with 0 g of carbs, sugar and fiber. Because fat holds more than twice the energy of protein per gram, that smaller fat number ends up supplying 57% of the calories. Protein covers the remaining 43%.
That split puts lamb chop in the rich-meat camp rather than the lean one. The protein is genuinely high: one chop covers 49% of the daily value for protein, and 100 g covers 55%. But you pay for it with fat, and 6.6 g of every 100 g is saturated fat, against a daily value of 20 g.
Cholesterol sits at 97 mg per 100 g, set against a 300 mg daily value. If you track either saturated fat or cholesterol, lamb chops belong in the occasional column, not the weekly staple list. If you mainly track protein and carbs, they fit easily.
Lean-only grilled lamb drops to 199 calories
The USDA lists a lean-only, grilled portion of 85 g at 199 calories, compared with 224 calories for the standard 3 oz portion. Fat falls to 9.9 g and protein rises to 27.3 g, or 55% of the daily value. Cutting off the visible fat rim before eating is the single easiest way to lighten a chop.
Sodium tells a similar story. The standard chop entry shows 348 mg per chop, 15% of the daily value, and 387 mg per 100 g. The lean grilled portion lists just 72 mg, or 3%. The gap suggests the default figures reflect seasoned meat, so your own salt shaker decides much of this row.
Watch sodium as portions grow. Three chops carry 1,045 mg and five chops reach 1,742 mg, against a daily value of 2300 mg. If you salt generously or serve chops with a salty rub or sauce, that total climbs further.
Pair chops with low-fat sides
Since a chop brings no carbs and plenty of fat, the smartest sides add fiber and volume without more fat. Roasted or steamed vegetables, a green salad with a light dressing, or a portion of beans or grains round out the plate. Buttery potatoes and creamy sauces stack fat on top of fat.
One or two chops make a protein-heavy dinner that fits most calorie budgets. Past that, the meat alone starts to crowd the rest of the day. BodyPal can log lamb chops from a photo, which helps when you eat them off a shared platter and lose count.
How does lamb chop compare?
Here is how lamb chop stacks up against pork chop, filet mignon and flank steak, per 100 g and per usual serving.
Verdict: For weight loss, pick pork chop at 183 calories per 100 g or flank steak at 192, since both deliver the same protein as lamb with about half the fat. Lamb chop at 264 calories sits next to filet mignon at 273, so choose it for flavor, not for a lighter meal.
Lamb chop FAQs
How many calories are in one lamb chop?
One cooked lamb chop of 90 g is about 238 calories. A 3 oz portion (85 g) is 224 calories, and 100 g is 264 calories.
Is lamb chop good for weight loss?
A 90 g chop is 238 calories with 24.6 g protein and 14.6 g fat. Trimmed lean rib chop runs lower at 234 calories and 11.7 g fat per 100 g, against 264 calories and 16.3 g fat for the standard chop.
Lamb chop vs pork chop: which has more calories?
Lamb chop has 264 calories per 100 g and pork chop 183, so lamb is 81 calories higher for the same weight.
How much protein is in a lamb chop?
A 90 g lamb chop has about 24.6 g protein, or 27.4 g per 100 g. A 3 oz portion (85 g) gives 23.3 g, with 0 g carbs.
How many calories are in lamb chops per 100 g?
Cooked lamb chop has 264 calories per 100 g. That portion carries 27.4 g of protein, 16.3 g of fat and 0 g of carbs, so fat supplies 57% of the calories.
How much does one lamb chop weigh?
One cooked lamb chop is about 90 g of edible meat, which works out to 238 calories. A standard 3 oz portion is 85 g and comes to 224 calories.
How many calories are in two lamb chops?
Two lamb chops (180 g) contain 475 calories and 49.2 g of protein. Three chops reach 713 calories, so the count adds up quickly when chops are served by the rack.
What is the nutritional value of lamb chops?
Per 100 g, lamb chop has 264 calories, 27.4 g of protein, 16.3 g of fat including 6.6 g saturated, 387 mg of sodium, 97 mg of cholesterol and 349 mg of potassium. It has no carbs or fiber.
Does trimming the fat lower lamb chop calories?
Yes. A lean-only grilled portion of 85 g has 199 calories and 9.9 g of fat, compared with 224 calories and 13.8 g of fat for the standard 3 oz portion.
