Ground Lamb vs Beef

Ground lamb vs ground beef - which one is better? A registered dietitian shares all the details including nutrition comparison, health benefits, taste differences, FAQ, and recipe ideas

Note: Because the reader base for this blog (and myself) is primarily located in the United States, this comparison will be based off information for the US.

There are many options when it comes to ground meat, and today we are comparing ground beef with ground lamb.

In the United States, lamb is significantly less popular than beef.

Americans eat around 1.3 pounds of lamb per year, yet they consume about 59.1 pounds per year of beef.

Nutritionally speaking, they have relatively similar health benefits and macronutrient ratios.

And while ground lamb and ground beef differ in a few areas, you can't go wrong with either one.

They're both a great choice for providing your body with protein, B vitamins, essential amino acids, and more.

a bowl of ground beef and a bowl of ground lamb on a blue counter.

Key Differences

Taste

Lamb has a slightly gamey, grassy flavor. Lamb's flavor is more unique whereas ground beef has a milder flavor.

Because most beef in the US is grain-finished, meaning the cattle are allowed to eat grains (in addition to grass & pasture being the majority of their diet), the meat is sweeter.

It also has a less intense, less earthy flavor because grain-finished cattle are eating more than just grass and pastures.

Nutrients

Lamb and beef are both rich in nutrients. While they are similar in nutritional analysis, there are a few differences.

Beef is higher in protein, iron, phosphorous, zinc, vitamin B6, and vitamin B12. It also has less total fat and saturated fat compared to found lamb.

On the other hand, ground lamb is higher in omega 3s, selenium, riboflavin, niacin, and pantothenic acid.

Generally speaking, lamb from Australia and the United States has a higher concentration of omega-3 fatty acids (about 25% RDA) compared to lamb from New Zealand (about 8%). But ground lamb still has almost twice the omega-3s that ground beef has.

Lamb is also higher in the amino acid Tryptophan (80% in lamb vs 40% in beef).

Fat Content

The fat content of ground lamb differs slightly from ground beef.

Lamb, with 23 grams of total fat per serving, has slightly more fat than beef which has 17 grams of total fat per serving.

That being said, lamb has a higher concentration of omega 3 fatty acids with 18% recommended daily amount of ALA vs. 4% in ground beef. ALA is an omega 3 fatty acid that has anti-inflammatory properties. ALA can help lower markers of inflammation.

green bowl with ground beef, ground lamb, diced red onion, minced fresh mint, minced garlic, and crumbled feta cheese.

Health Benefits

Ground lamb and ground beef are excellent sources of protein and an array of nutrients. Plus, they have many similar health benefits.

Protein

Both are considered healthy protein sources with one (4-ounce) serving of ground lamb providing 19.4 grams of protein (39% RDA), and one serving of ground beef providing 21.1 grams of protein (42% RDA).

B Vitamins

Beef and lamb are excellent sources of many B vitamins. B Vitamins are needed for energy production, protein synthesis, red blood cell production, neurologic function, and more.

Conjugated Linoleic Acid

While much more research needs to be done on the actual benefits of the fatty acid, lamb and beef are good sources of conjugated linoleic acid (CLA).

Conjugated linoleic acid has possible benefits like anti-carcinogenic properties, insulin regulation, and lower risk of cardiovascular disease and myocardial infarction.

The amount of conjugated linoleic acid is higher in grass-fed lamb and beef.

Immune support

Beef and lamb provide significant amounts of nutrients essential for immune function like zinc, selenium, protein, and iron.

Wound Healing

Zinc is a mineral found in abundance in lamb and beef, and it promotes wound healing. You get 28% of the recommended amount in one 4-ounce serving of lamb and 46% from a serving of beef.

Amino Acids

Essential Amino Acids, the amino acids that your body must get from food, are abundant in lamb and beef. One serving of beef or lamb is an excellent source of all 9 essential amino acids.

Lamb has double the amount of Tryptophan (80% vs 40%) which is one of the essential amino acids.

Otherwise, lamb and beef have very similar amounts of amino acids your body needs.

white bowl with ground beef and a white bowl with ground lamb.

(Ground Beef and Ground Lamb)

Lamb Nutrition vs Beef

Both offer high-quality protein and an array of nutrients. Lamb and beef are excellent sources of different types of Vitamin B, zinc, amino acids, and more.

Ground Lamb vs Beef Nutrition Facts

Lamb - 4 ounces

288 calories
23.4 grams of fat
11.2 grams saturated fat
19.4 grams of protein
0 grams carbohydrates
0 grams fiber
0 grams sugar
82.5 mg cholesterol
9% RDA iron
14% RDA phosphorous
28% RDA zinc
11% RDA copper
10% RDA selenium
18% RDA riboflavin (Vitamin B2)
42% RDA niacin (Vitamin B3)
15% RDA pantothenic acid
9% RDA vitamin B6
14% RDA choline
76% RDA Vitamin B12
23% RDA omega 3s
18% RDA Alpha-linolenic acid

Beef - 4 ounces

244 calories
17 grams of fat
6.5 grams saturated fat
21.1 grams of protein
0 grams carbohydrates
0 grams fiber
0 grams sugar
77.1 mg cholesterol
13% RDA iron
16% RDA phosphorous
46% RDA zinc
8% RDA copper
33% RDA selenium
13% RDA riboflavin (Vitamin B2)
33% RDA niacin (Vitamin B3)
12% RDA pantothenic acid
23% RDA vitamin B6
13% RDA choline
103% RDA Vitamin B12
4% RDA omega 3s
3% RDA Alpha-linolenic acid

Quick Recap of Significant Nutrients

Beef is higher in protein, iron, phosphorous, zinc, vitamin B6, and vitamin B12. It also has less total fat and saturated fat compared to found lamb.

On the other hand, ground lamb is higher in omega 3s, selenium, riboflavin, niacin, and pantothenic acid.

While lamb is generally a fattier meat than ground beef, 40% of the fat in lamb is monounsaturated fat.

Iron in Lamb vs Beef

Lamb and beef can both be a good animal source of iron.

One (4-ounce) serving of ground lamb has about 1.6 mg of iron in it which is about 9% of the daily value of iron.

Four ounces of ground beef has about 2.3 mg of iron which is around 13% of the recommended daily allowance.

The iron found in red meats like lamb and beef, known as heme-iron, is a more absorbable form of iron compared to non-heme iron from plant sources that is more challenging for your body to absorb.

white plate with a burger topped with lettuce and a bun next to homemade fries, can of beer and extra ranch burger in background.

Lamb vs Beef Production

Sheep and cattle are actually raised and produced in a similar fashion.

Made for grazing, sheep help naturally control weeds and help clear undergrowth in forests and wooded areas. They minimize erosion on rangeland and recycle nutrients back into the soil, which can help encourage native plant growth.

Because lambs are raised in a variety of different geographic locations, their diet varies somewhat from place to place. Many are exclusively grass-fed while others are grain-fed for a short period of time.

Cattle also spend most of their life eating grass, forage, and hay from pastures.

Like sheep, some cattle are given supplemental feed including grains like corn or local feed ingredients like potato hulls or sugar beets.

Grass-fed lamb and beef are slightly leaner and higher in omega 3s. But the difference is pretty insignificant (especially in beef).

a package of grass fed ground beef and a package of ground lamb.

Shopping and Storage Tips

*Ground lamb is a relatively common cut of lamb and can be found in most grocery stores, especially in the springtime.

*Typically made from lamb shoulder, ground lamb is flavorful and moist. It's one of the more popular choices of lamb.

*Ground beef is made from multiple parts of the cattle. Ground sirloin is from the top sirloin, and ground chuck is from chuck which is on the front of the cow, near the shoulder.

*Look for fresh or frozen ground lamb or ground beef that is not past the sell-by date and does not have a bad smell.

*If you can see the color of the meat, look for meat that is mostly red, not brown or grey which can indicate spoilage.

*Store ground lamb and beef in the fridge for up to 4 days after purchasing or until their best by date, whichever comes first.

*Freeze in an airtight container if you cannot consume the ground lamb or beef in time.

ground beef, diced bell peppers, and diced onions cooking in a blue pot.

Price of Ground Lamb

$5.85 per pound from Aldi in March 2024

$6.88 per pound from Walmart in March 2024

-Based on 1-pound packages from locations in Mobile, AL and San Diego, CA.

Price of Ground Beef

Between $4.65 and $4.85 from Aldi in March 2024

$4.84 from Walmart in March 2024

-Based on 1-pound packages for regular ground beef (not grass-fed) in Mobile and San Diego.

Budget-Friendly Suggestions

*Buy larger containers of ground lamb or beef because they typically cost less per pound.

*When meat is on sale, buy and freeze for later. Make sure to freeze in airtight containers.

white plate with six lamb burgers before cooking.

FAQ

Do you need to buy grass-fed lamb or beef?

Lamb from New Zealand and Australia is most likely grass-fed lamb. American lamb is usually grass-fed and sometimes grain-finished to give the lamb a more mellow flavor.
It's a personal preference for whether or not you buy grass-fed or not. It's more of a flavor preferences since the nutritional value of grass-fed vs. grain-fed beef is quite negligible. For example, grass-fed beef is often promoted as having more omega 3s. While that is true, grass-fed beef has about 5% of the RDA for omega 3s compared to 4% RDA in grain-fed beef.

(P.S. You might notice that some photos have grass-fed beef. It was chosen simply because it came in the same type of package as the lamb. The nutrient analysis is done on regular beef. And as a dietitian, I buy grain-finished beef unless grass-fed is the only option)

Lamb vs Mutton

Lamb is from meat of young sheep, usually under 12 to 14 months old. Mutton is from sheep that are older than 14 months. Mutton is the meat of adult sheep.

Is lamb healthier than beef?

Lamb and beef have similar nutrition profiles. Lamb has more omega 3s, selenium, riboflavin, niacin, and pantothenic acid. Yet, beef is higher in protein, vitamin B6, vitamin B12, iron, phosphorous, and zinc. Beef also has less total fat grams and saturated fat compared to ground lamb.

That being said, lamb has a higher concentration of ALA omega 3 fatty acids with 18% recommended daily amount of ALA compared to 4% in ground beef. ALA is an omega 3 fatty acid and has anti-inflammatory properties.

blue counter with one bowl of ground beef and a bowl of ground lamb.

Ground Lamb vs Beef Taste

The main difference is the flavor of ground beef vs lamb.

The taste of any meat is greatly influenced by the lifestyle, animal's diet, and environment of the animal.

In the United States, lamb is often imported from Australia or New Zealand where the sheep has been 100% grass-fed.

Grass-fed animals have a more intense earthy flavor compared to grain-finished.

(But don't forget that sheep and cattle are grass-fed most of their lives. The difference is that some animals are allowed to eat grains in addition to grazing on pastures.)

Plus, sheep and cattle are different animals so they have different flavors.

Since Americans eat significantly more beef than lamb, we are more accustomed to the flavors of beef. Which means that lamb has a more unusual flavor to our palette.

US Lamb vs Australian & New Zealand Lamb

American lamb will more likely be grain-finished and have a less gamey flavor than 100% grass-fed lamb.

Typically, lamb from New Zealand and Australia are grass-fed and therefore have a stronger flavor.

Buying US lamb can be a great entry-point for adding lamb to your diet because it is grown more like cattle in the US where it is pasture raised while also being allowed to eat grains. This makes for a fatter animal and gives the meat a more mellow flavor.

Cooking Ground Lamb vs Beef

*Ground meats should be cooked all the way through to an internal temperature of 160°F.

*Try cooking ground lamb exactly like you would ground beef or any other ground meat. Lamb is not often considered a versatile ingredient, but like ground beef, you can add lamb to a wide variety of recipes.

*Lamb is great paired with strong spices like cumin, turmeric, curry, onion, garlic, or rosemary. Other flavors that work well with lamb include lemon, thyme, oregano, paprika, red pepper flakes, cayenne pepper, and black pepper.

*Ground beef pairs well with strong spices too. And tastes great with similar spices to lamb along with spices like chili powder.

white plate with roasted green beans, sliced cucumber, fries, and a lamb burger.

Recipes

Both ground lamb and ground beef work in a variety of dishes with an array of spices. Here are some recipe ideas you'll love:

Favorite Recipes with Ground Beef

Best Ground Lamb Recipes

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Citations:

Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204
Smit LA, Baylin A, Campos H. Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. Am J Clin Nutr. 2010;92(1):34-40. doi:10.3945/ajcn.2010.29524
den Hartigh LJ. Conjugated Linoleic Acid Effects on Cancer, Obesity, and Atherosclerosis: A Review of Pre-Clinical and Human Trials with Current Perspectives. Nutrients. 2019;11(2):370. Published 2019 Feb 11. doi:10.3390/nu11020370
Castro-Webb N, Ruiz-Narváez EA, Campos H. Cross-sectional study of conjugated linoleic acid in adipose tissue and risk of diabetes. Am J Clin Nutr. 2012;96(1):175-181. doi:10.3945/ajcn.111.011858
USDA sources and My Food Data for nutrition facts
Nourish With Lamb Toolkit

Ground Lamb vs Ground Beef

Ground Lamb vs Beef