Lamb steak calories come to 240 for a 4 oz portion (113 g) and 212 per 100 g, for a leg steak cooked with its lean and fat and fast fried. Trim off the fat and the same 113 g drops to 183. Fat supplies 54% of the calories, so your knife matters more than your pan.
240kcal
1 4 oz portion · 113 g, lean and fat, fast fried
46%protein
27 gProtein
0 gCarbs
14.4 gFat
How to burn off 240 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Lean and fat, fast fried · per 113 g
Calories
240 kcal
Protein
27 g
Carbohydrate
0 g
Fat
14.4 g
Saturated fat
5.4 g
Cholesterol
88 mg
Sodium
73 mg
Potassium
399 mg
Iron
2.2 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 steak: 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
4 oz portion (113 g)
240
27.4 g
0 g
14.4 g
73 mg
12%
3 oz portion (85 g)
180
20.6 g
0 g
10.8 g
55 mg
9%
Lean only (113 g)
183
29.7 g
0 g
7.2 g
76 mg
9%
100 g
212
24.3 g
0 g
12.8 g
65 mg
11%
3 × 4 oz portion (113 g)
719
82.2 g
220 mg
5 × 4 oz portion (113 g)
1,198
137.1 g
367 mg
A 4 oz lamb steak is a 240-calorie main
The USDA figure behind this page is a New Zealand leg chop or steak, bone-in, cooked with lean and fat and fast fried. A 4 oz portion (113 g) lands at 240 calories, 12% of the daily value, and brings 27.4 g of protein. Step down to a 3 oz portion (85 g) and you get 180 calories with 20.6 g of protein, still 41% of the protein daily value.
Bigger plates move the total fast. Two 4 oz portions (226 g) come to 479 calories and 54.8 g of protein. Three portions (339 g) reach 719 calories, and a 565 g spread for a shared table hits 1,198 calories. Steaks are rarely cut to a neat 4 oz, so weighing one cooked steak once tells you more than any guess.
Sodium is not the problem here. A single 4 oz portion carries 73 mg, just 3% of the daily value, and even the 339 g plate only reaches 220 mg. Whatever salt shows up on your plate comes from the rub, the marinade or the sauce, not the meat.
Fat edges out protein in the calorie count
Lamb steak has no carbs, no sugar and no fiber. Every calorie is protein or fat, and the split is close: 46% from protein and 54% from fat. Per 100 g you get 24.3 g of protein and 12.8 g of fat, so fat wins on calories even though there are fewer grams of it, because each gram of fat carries more than twice the energy of a gram of protein.
That makes it a solid protein source rather than a lean one. A 4 oz portion covers 55% of the protein daily value of 50 g, which is a strong return for 240 calories. It is not in the same league as the leanest cuts, though, and the fat is the reason.
Two rows deserve a glance if you track them. Saturated fat is 4.7 g per 100 g, about a quarter of the 20 g daily value, and cholesterol is 78 mg per 100 g against a 300 mg daily value. Potassium is a quiet plus at 353 mg per 100 g.
Trimming the fat saves almost a quarter of the calories
The biggest lever on this page is not portion size but the white edge on the steak. Eaten lean only, 113 g of lamb steak comes to 183 calories instead of 240. Fat drops from 14.4 g to 7.2 g, exactly half, and protein actually rises from 27.4 g to 29.7 g because the same weight is now all muscle.
That lean portion covers 59% of the protein daily value for 9% of the calorie daily value. Few red meats beat that ratio by much. If you like the flavor the fat gives while cooking, cook the steak with it on and trim it on the plate; the numbers above assume you leave it behind.
Sodium barely changes either way, at 76 mg for the lean cut versus 73 mg with the fat. So the choice is purely about fat and calories. If you are logging carefully, note which version you ate, because the gap between 183 and 240 adds up across a week of dinners.
Pair it with the fiber lamb lacks
Lamb steak gives you protein and fat and nothing else on the macro panel, so the rest of the plate decides how filling and balanced the meal is. Vegetables, beans, lentils or a whole grain add the fiber and carbs the meat lacks without adding much fat on top of what is already there.
Watch the extras that travel with lamb. Mint jelly brings sugar, butter-based sauces add more fat to a cut that is already over half fat by calories, and salty rubs undo its low sodium. A squeeze of lemon, garlic, herbs and a yogurt sauce keep the plate closer to the numbers on this page.
If you want lamb more often without the calorie cost, choose the 3 oz portion at 180 calories or trim to lean only and build the plate out with vegetables. BodyPal can log a lamb steak from a photo of your plate, which helps when the cut on your plate is not a tidy 4 oz.
How does lamb steak compare?
Here is lamb steak next to lamb leg, lamb loin and eye of round steak, per 100 g and per usual serving.
Verdict: For the leanest red meat pick eye of round steak, at 159 calories and 4.5 g of fat per 100 g with 29.7 g of protein. If you want lamb, steak and leg sit close together at 212 and 225 per 100 g, while lamb loin at 297 and a 1.4 ratio is the cut to save for special occasions.
Lamb steak FAQs
How many calories are in a lamb steak?
A 4 oz portion (113 g) of cooked lamb leg steak has 240 calories with the fat left on, or 183 calories trimmed lean. Per 100 g that is 212 calories.
Is lamb steak good for weight loss?
Trimmed lean, a 4 oz portion is 183 calories with 29.7 g protein and 7.2 g fat. The same portion with the fat left on is 240 calories and 14.4 g fat.
Lamb steak or lamb chop: which has fewer calories?
Lamb steak is 212 calories per 100 g cooked, while lamb chop comes in at 264 calories per 100 g.
How much protein is in a lamb steak?
A 4 oz portion has 27.4 g protein with the fat on and 29.7 g trimmed lean. Per 100 g that is 24.3 g and 26.3 g.
What are the macros of a lamb steak?
Per 100 g, lamb steak has 24.3 g of protein, 12.8 g of fat and 0 g of carbs. By calories that is 46% protein and 54% fat, with no sugar or fiber at all.
How many calories are in a lamb leg steak?
A lamb leg steak has 240 calories per 4 oz portion (113 g), cooked with lean and fat and fast fried. The USDA data on this page is a leg chop or steak, so it is the figure to use.
How much protein is in a lean lamb steak?
A lean-only lamb steak of 113 g has 29.7 g of protein, 59% of the daily value, for 183 calories. With the fat left on, the same weight has 27.4 g.
Is lamb steak high in sodium?
No. A 4 oz portion has 73 mg of sodium, only 3% of the 2300 mg daily value. Seasoning, marinades and sauces add far more salt than the meat itself.
How much saturated fat and cholesterol is in lamb steak?
Lamb steak has 4.7 g of saturated fat and 78 mg of cholesterol per 100 g. Trimming the visible fat cuts total fat in half, from 14.4 g to 7.2 g per 113 g.
