Lamb leg calories come to 191 for a 3 oz portion (85 g) of roasted lean and fat, or 225 per 100 g. The number to notice is what trimming does: the same 85 g cut to lean only drops to 153 calories. Protein supplies 49% of the calories and fat the other 51%, with zero carbs.
191kcal
1 3 oz portion · 85 g, roasted, lean and fat
49%protein
22 gProtein
0 gCarbs
10.6 gFat
How to burn off 191 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roasted, lean and fat · per 85 g
Calories
191 kcal
Protein
22 g
Carbohydrate
0 g
Fat
10.6 g
Saturated fat
4.3 g
Cholesterol
77 mg
Sodium
55 mg
Potassium
277 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 leg: 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
3 oz portion (85 g)
191
22.4 g
0 g
10.6 g
55 mg
10%
Lean only (85 g)
153
23.9 g
0 g
5.7 g
56 mg
8%
4 oz portion (113 g)
254
29.8 g
0 g
14.1 g
73 mg
13%
100 g
225
26.4 g
0 g
12.5 g
65 mg
11%
3 × 3 oz portion (85 g)
574
67.3 g
166 mg
5 × 3 oz portion (85 g)
956
112.2 g
276 mg
A 3 oz slice is 191 calories, a holiday plate is not
The standard 3 oz portion (85 g) of roasted leg with its fat on lands at 191 calories, about 10% of the daily value. That is a neat, deck-of-cards slice. Most people carving a roast at home serve more than that without noticing.
Step up to a 4 oz portion (113 g) and you reach 254 calories with 29.8 g of protein. Two 3 oz portions, or 170 g, come to 383 calories. Three portions, 255 g, hit 574 calories, which is the kind of plate a Sunday roast often produces once seconds are taken.
At the far end, 425 g of lamb leg, five standard portions, totals 956 calories and 112.2 g of protein. Roast legs are sold whole, so the risk is not any single slice but how many slices end up on the plate. If you log by weight rather than by guess, the totals stay honest.
Fat and protein split the calories almost evenly
Per 100 g, roasted lamb leg with its fat carries 26.4 g of protein, 12.5 g of fat and 0 g of carbohydrate. Because fat packs more energy per gram, those 12.5 g end up supplying 51% of the calories while protein supplies 49%. There is no sugar, starch or fiber in the picture.
That near-even split is the real story of this cut. The protein is excellent: a 3 oz portion delivers 22.4 g, or 45% of the daily value. But half of what you eat in energy terms is fat, most of it from the outer layer and the seams between muscles.
So lamb leg sits in the middle of the meat spectrum. It is leaner than a chop, richer than skinless poultry, and it gives you a lot of protein for its calories as long as the fat cap stays on the board.
Trimming the fat cuts a 191-calorie serving to 153
The USDA lists two versions of the same roasted leg. With lean and fat together, 85 g is 191 calories and 10.6 g of fat. Lean only, the same 85 g drops to 153 calories and 5.7 g of fat, about 8% of the daily value for energy.
Protein barely moves. The lean-only portion actually edges up to 23.9 g, or 48% of the daily value, because muscle replaces fat on the scale. Sodium stays almost flat at 56 mg versus 55 mg.
In practice, this is the single easiest lever on the page. Cut away the visible fat after roasting, skip the crispy edge pieces, and you keep nearly all of the protein while shedding a large share of the fat. If you love the crust, take one piece and trim the rest.
Saturated fat matters more than sodium here
Plain roasted lamb leg is low in sodium: 65 mg per 100 g and 55 mg in a 3 oz portion, about 2% of the daily value. Any salt problem comes from the rub, the gravy or the jarred mint sauce, not the meat.
The rows worth reading are saturated fat and cholesterol. Per 100 g there are 5.1 g of saturated fat against a 20 g daily value, and 90 mg of cholesterol against a 300 mg daily value. If you watch either, the lean-only option and a smaller slice do most of the work.
Potassium is a quiet plus at 326 mg per 100 g. Round the plate out with roasted vegetables, a grain or potatoes and a bright salad, which add fiber that the meat does not have. BodyPal can log the whole plate from a photo, lamb included.
How does lamb leg compare?
Here is how lamb leg stacks up against lamb shank, lamb chop and lamb liver, per 100 g and per usual serving.
Verdict: For the leanest everyday choice pick lamb leg or liver: both sit around 220 to 225 calories per 100 g, while a chop runs 264 calories and 387 mg of sodium per 100 g. Shank has the same profile as leg, but a whole 269 g shank is 605 calories, so treat it as a shared dish rather than a single serving.
Most popular lamb leg brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1NZ Packers Bone-In Lamb Legs4 oz · 112 g125 kcal
Packaged lamb legs are labeled per raw weight, so they read lower than the roasted numbers above. Source: manufacturer labels / USDA FoodData Central.
Lamb leg FAQs
How many calories are in a serving of lamb leg?
A 3 oz roasted portion with the fat left on has 191 calories. Trimmed to lean only, the same 3 oz portion is 153 calories.
Is lamb leg good for weight loss?
The lean-only cut is the leaner choice: 3 oz has 153 calories, 23.9 g protein and 5.7 g fat, against 191 calories and 10.6 g fat with the fat left on.
Lamb leg or lamb chop: which has fewer calories?
Per 100 g, roasted lamb leg has 225 calories and a lamb chop has 264.
How much protein is in lamb leg?
Roasted lamb leg has 26.4 g protein per 100 g, so a 3 oz portion gives 22.4 g. The lean-only cut has 28.2 g per 100 g, or 23.9 g per 3 oz.
Is lamb leg a lean cut?
Fairly lean, especially trimmed. Lean only, 85 g has 153 calories and 5.7 g of fat; with the fat left on, it is 191 calories and 10.6 g of fat. It is leaner than lamb chop at 16.3 g of fat per 100 g.
How many calories are in 100 g of lamb leg?
100 g of roasted lamb leg, lean and fat, has 225 calories, about 11% of the daily value. It also brings 26.4 g of protein, 12.5 g of fat and 0 g of carbs.
What are the nutrition facts for leg of lamb?
Per 100 g roasted: 225 calories, 26.4 g protein, 12.5 g fat including 5.1 g saturated, 0 g carbs, 65 mg sodium, 90 mg cholesterol and 326 mg potassium. Protein makes up 49% of the calories.
How many calories are in cooked roast lamb leg with the fat trimmed?
Trimmed to lean only, an 85 g portion of roasted lamb leg has 153 calories and 23.9 g of protein. That is clearly lower than the 191 calories in the same weight with its fat.
How much fat is in lamb leg?
A 3 oz portion (85 g) of roasted lamb leg with its fat has 10.6 g of fat; per 100 g it is 12.5 g, with 5.1 g saturated. Fat supplies 51% of the calories.
