Lamb roast calories come to 247 for a 3 oz portion (85 g) and 291 per 100 g, roasted with both lean and fat. The number to notice is the fat: it supplies 64% of the calories, so how closely you trim the edge decides much of the total on your plate.
247kcal
1 3 oz portion · 85 g, roasted, lean and fat
36%protein
22 gProtein
0 gCarbs
17.7 gFat
How to burn off 247 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
247 kcal
Protein
22 g
Carbohydrate
0 g
Fat
17.7 g
Saturated fat
8.6 g
Cholesterol
82 mg
Sodium
55 mg
Potassium
194 mg
Iron
2.1 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 roast: 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)
247
22.1 g
0 g
17.7 g
55 mg
12%
Lean only (85 g)
207
23.8 g
0 g
12.4 g
57 mg
10%
4 oz portion (113 g)
329
29.3 g
0 g
23.5 g
73 mg
16%
100 g
291
26 g
0 g
20.8 g
65 mg
15%
3 × 3 oz portion (85 g)
742
66.2 g
166 mg
5 × 3 oz portion (85 g)
1,237
110.3 g
276 mg
A 4 oz plate of roast lamb runs 329 calories
The standard 3 oz portion (85 g) is about the size of a deck of cards and carries 247 kcal, or 12% of a 2000-calorie daily value. Most people carving at the table take more than that. A 4 oz portion (113 g) comes to 329 kcal and 16% of the daily value, with 29.3 g of protein.
Holiday plates climb fast. Two 3 oz portions (170 g) add up to 495 kcal, three portions (255 g) reach 742 kcal, and a generous five-portion share of 425 g lands at 1,237 kcal. Protein rises in step, from 44.1 g to 66.2 g to 110.3 g, so a bigger helping is filling but expensive in energy.
If you are counting, weigh the meat once after carving. Roast lamb has no carbs to hide behind and no sauce built in, so the scale tells the whole story. Gravy, mint jelly and roast potatoes are logged separately, and they often add as much as the meat itself.
Fat supplies nearly two thirds of the calories
Per 100 g, roast lamb holds 26 g of protein, 20.8 g of fat and 0 g of carbohydrate. Converted to energy, that is a 64% fat and 36% protein split. Lamb is often filed with the lean proteins, but this cut with its fat left on behaves more like a rich meat.
Saturated fat is the row to watch. A 100 g serving contains 10.1 g, roughly half of the 20 g daily value on the label. That is a large share for a single item, and it is the main reason to think about portion size and trimming rather than sodium or sugar.
The protein side is strong. A 3 oz portion gives 22.1 g, which is 44% of the 50 g daily value. Lamb also brings 97 mg of cholesterol and 228 mg of potassium per 100 g, against daily values of 300 mg and 4700 mg. Sugar and fiber are both zero.
Trimming the fat cuts calories and keeps the protein
The fat cap is where the calories sit. An 85 g serving of lean only, with the separable fat cut away, comes to 207 kcal instead of 247. Fat falls from 17.7 g to 12.4 g, and the daily value share for calories drops from 12% to 10%.
Protein actually goes up slightly by weight, from 22.1 g to 23.8 g, because the same 85 g is now all muscle. That moves the protein daily value from 44% to 48%. Sodium barely changes, at 55 mg versus 57 mg.
In practice, slice off the crisp outer layer on your own plate rather than skipping the roast. If you love that rendered edge, take a thinner slice of it and a smaller portion overall. Either way, the lean-only number is the better estimate if you trim carefully, and the lean and fat number is right if you eat everything on the fork.
Low sodium leaves room for the side dishes
Plain roast lamb is naturally low in sodium: 55 mg in a 3 oz portion, just 2% of the 2300 mg daily value. Even three portions stay at 166 mg. That means the salt on your plate comes mostly from seasoning, gravy and sides, not the meat itself.
Because the roast carries no carbs or fiber, it pairs well with foods that supply them. Roasted root vegetables, green beans, a leafy salad or a scoop of whole grains round out the meal and add volume for few calories. Rich sides such as buttery potatoes or creamy gratin stack fat on top of a fatty meat, so keep those portions modest if you are tracking.
Leftovers work well sliced thin into wraps or grain bowls, where a smaller amount of lamb flavors the whole dish. If logging carved meat feels like guesswork, BodyPal can log it from a photo of your plate.
How does lamb roast compare?
Here is how roast lamb stacks up against other lamb cuts, per 100 g and per usual serving.
Verdict: For weight loss, lamb leg is the smarter pick: 191 kcal per 3 oz against 247, with 12.5 g of fat per 100 g instead of 20.8 g. Lamb shank has the same 225 kcal per 100 g as leg, but a whole 269 g shank comes to 605 kcal, so share it or save half.
Lamb roast FAQs
How many calories are in lamb roast?
A 3 oz serving of roasted lamb has 247 calories, and 100 g has 291 calories.
Is lamb roast good for weight loss?
A 3 oz serving has 247 calories, 22.1 g protein and 17.7 g fat. Trimmed to the lean meat only, the same 3 oz drops to 207 calories and 12.4 g fat.
Lamb roast vs lamb chop: which has fewer calories?
A lamb chop has 264 calories per 100 g and lamb roast 291 calories per 100 g, a difference of 27 calories.
How much protein is in lamb roast?
A 3 oz serving has 22.1 g protein and 100 g has 26 g. The lean only cut has 23.8 g protein per 3 oz.
How many calories are in roasted lamb per 100 g?
Roasted lamb with lean and fat has 291 kcal per 100 g. That weight provides 26 g of protein, 20.8 g of fat and no carbs, which makes up 15% of a 2000-calorie daily value.
How many kcal are in a 4 oz serving of lamb roast?
A 4 oz portion (113 g) of roast lamb has 329 kcal. It also delivers 29.3 g of protein and 23.5 g of fat, with 73 mg of sodium.
How many calories are in lean roast lamb with the fat trimmed?
Lean-only roast lamb has 207 kcal in an 85 g serving, compared with 247 kcal when you eat the lean and fat together. Fat drops to 12.4 g and protein is 23.8 g.
How much fat is in roast lamb?
A 3 oz portion of roast lamb contains 17.7 g of fat, and 100 g contains 20.8 g, including 10.1 g of saturated fat. Fat accounts for 64% of the calories.
How many calories are in two portions of roast lamb?
Two 3 oz portions (170 g) of roast lamb come to 495 kcal. That plate gives 44.1 g of protein and 111 mg of sodium.
