Lamb loin calories come to 252 for a 3 oz portion (85 g) broiled with lean and fat, and 297 per 100 g. Fat supplies 64% of those calories, so the trim decides the total. The same 85 g eaten as lean only drops to 184 calories while protein climbs to 25.5 g.
252kcal
1 3 oz portion · 85 g, broiled, lean and fat
36%protein
22 gProtein
0 gCarbs
17.5 gFat
How to burn off 252 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Broiled, lean and fat · per 85 g
Calories
252 kcal
Protein
22 g
Carbohydrate
0 g
Fat
17.5 g
Saturated fat
7.4 g
Cholesterol
84 mg
Sodium
66 mg
Potassium
286 mg
Iron
1.6 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 loin: 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)
252
22.2 g
0 g
17.5 g
66 mg
13%
Lean only (85 g)
184
25.5 g
0 g
8.3 g
71 mg
9%
100 g
297
26.1 g
0 g
20.6 g
78 mg
15%
3 × 3 oz portion (85 g)
757
66.5 g
199 mg
5 × 3 oz portion (85 g)
1,262
110.8 g
332 mg
One 3 oz portion is 252 calories, two are 505
The reference serving is a 3 oz portion of broiled loin, lean and fat together, weighing 85 g. It lands at 252 calories, about 13% of the daily value, and brings 22.2 g of protein, which is 44% of the protein daily value. That is a modest piece of meat. Plated loin chops are often bigger, so weighing one cooked portion once is worth the effort.
Totals climb fast because every bite carries fat. Two portions (170 g) come to 505 calories and 44.3 g of protein. Three portions, 255 g, reach 757 calories. A 425 g rack-style serving, five portions' worth, hits 1,262 calories with 110.8 g of protein. Sodium stays small the whole way, only 332 mg even at that largest amount.
The trim matters as much as the size. Cutting away the visible fat turns the 252-calorie portion into a 184-calorie one at the same 85 g. If you want lamb loin and a smaller number, the knife does more than a smaller plate.
Fat is nearly two thirds of the calories
Per 100 g, broiled lamb loin with its fat has 26.1 g of protein, 20.6 g of fat and 0 g of carbohydrate. Converted to energy, that is 36% of calories from protein and 64% from fat. There are no carbs to account for, so every calorie on the label comes from one of those two rows.
That split explains why lamb loin feels rich. It is a solid protein source, with 100 g covering 52% of the protein daily value, yet the fat outweighs it in calories. A 3 oz portion holds 17.5 g of fat next to its 22.2 g of protein.
Lean only flips the picture. The trimmed 85 g portion keeps 25.5 g of protein, 51% of the daily value, while fat falls to 8.3 g. Protein actually goes up per portion because lean tissue replaces fat by weight. If protein per calorie is your goal, order or cook the loin well trimmed and leave the fat cap on the plate.
Saturated fat is the row to watch, not sodium
Of the 20.6 g of fat in 100 g of lamb loin, 8.7 g is saturated. The daily value for saturated fat is 20 g, so a 100 g serving uses up a large share of it on its own. If you track saturated fat, this is the number that should shape your portion, and lean-only cuts are the easy fix.
Cholesterol is also notable at 99 mg per 100 g, against a daily value of 300 mg. That is roughly a third of the reference amount in one piece of meat. It is a row worth a glance if your day already includes eggs or other rich animal foods.
Sodium, on the other hand, is low. Plain broiled loin has 78 mg per 100 g and 66 mg in a 3 oz portion, about 3% of the 2300 mg daily value. Seasoning and sauces add far more than the meat itself. Potassium comes in at 336 mg per 100 g, a useful contribution toward the 4700 mg daily value.
Pair the zero-carb loin with fiber
Lamb loin brings 0 g of fiber and 0 g of carbs, so the plate around it does all the work on those rows. Roasted vegetables, a green salad, beans or a grain side fill the gap and add volume without much fat. That balance also makes a 252-calorie portion feel like a full meal rather than a snack.
Because the meat is already fat-heavy, go easy on butter-based sauces and oily marinades. A squeeze of lemon, herbs, garlic and mustard flavor lamb well and add almost nothing to the totals. If you cook at home, broiling or grilling lets some fat drip away, and trimming before serving cuts the most.
Treat lamb loin as a richer protein to rotate in, not an everyday lean staple. On days you want it, a single 3 oz portion alongside generous vegetables keeps the meal around a sensible size. BodyPal can log the dish from a photo, which helps when the portion on the plate is larger than the reference serving.
How does lamb loin compare?
Here is how lamb loin stacks up against lamb chop, lamb leg and lamb shank, per 100 g and per usual serving.
Verdict: For weight loss pick lamb leg: 191 calories per 3 oz portion against 252 for loin, with 26.4 g of protein and only 12.5 g of fat per 100 g. Lamb loin is the richest cut here at 297 per 100 g, and lamb chop sits between at 264 but carries 387 mg of sodium per 100 g.
Most popular lamb loin brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1H.F.'s Domestic Lamb Loin Chop4 oz · 112 g143 kcal
Packaged lamb loin is labeled at raw weight, so it reads lower than the broiled numbers above. Source: manufacturer labels / USDA FoodData Central.
Lamb loin FAQs
How many calories are in lamb loin?
A 3 oz broiled portion (85 g) with its fat is 252 calories, or 184 calories trimmed to lean only. Per 100 g that is 297 and 216 calories.
Is lamb loin good for weight loss?
Trimmed to lean only, lamb loin has 216 calories and 30 g protein per 100 g. With the fat left on it is 297 calories and 20.6 g fat per 100 g.
Lamb loin or lamb chop: which has fewer calories?
Lamb loin with its fat is 297 calories per 100 g, against 264 calories per 100 g for lamb chop. Lean-only lamb loin is the lowest of the three at 216.
How much protein is in lamb loin?
A 3 oz portion (85 g) has 22.2 g protein with the fat on, or 25.5 g when trimmed to lean only.
What are the nutrition facts for lamb loin?
A 3 oz portion (85 g) of broiled lamb loin, lean and fat, has 252 calories, 22.2 g protein, 17.5 g fat, 0 g carbs and 66 mg sodium. Per 100 g it has 297 calories and 8.7 g saturated fat.
How many calories are in lean-only lamb loin?
Lean-only lamb loin has 184 calories per 85 g, compared with 252 when the fat is eaten too. The trimmed portion also gives 25.5 g of protein and just 8.3 g of fat.
How much saturated fat is in lamb loin?
Lamb loin has 8.7 g of saturated fat per 100 g, out of 20.6 g total fat. The daily value for saturated fat is 20 g, so trimming the fat is the simplest way to cut it.
Does lamb loin have any carbs?
Lamb loin has 0 g of carbohydrate and 0 g of fiber. Its calories come 36% from protein and 64% from fat, so any carbs on your plate come from sides and sauces.
Is lamb loin high in cholesterol?
Lamb loin has 99 mg of cholesterol per 100 g, measured against a daily value of 300 mg. That is a noticeable share for one serving, worth tracking if you limit cholesterol.
