Veal vs. Lamb. Which Red Meat is Healthier?

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by Victoria Mazmanyan | Last updated on July 31, 2023

Medically reviewed by Jack Yacoubian

Summary

Lamb is higher in calories, protein, fats, and most vitamins. Lamb is over 9 times richer in vitamin B12, almost 4 times richer in vitamin K, and contains 2 times more iron.

Veal is slightly higher in cholesterol. Veal contains 3 times more vitamin B6, almost 2 times more vitamin B5, and more phosphorus. As veal is lower in fats overall, it is also lower in saturated fats.

Introduction

This article is a comparison between veal and lamb. Both are red meats. However, there is a difference between them when it comes to their general differences, nutritional contents, and health impacts.

You can also read about generalities regarding red meat in this article.

Nutrition

The nutritional values are presented for broiled ground veal and cooked lamb, a composite of trimmed retail cuts with 25% fat and 85% lean meat.

Macronutrients and Calories

Lamb is notably denser in nutrients, being composed of 54% water, while veal consists of 67% water.

Veal and lamb have the same average serving size of 3oz or 85g.

Calories

Being denser in nutrients, lamb is significantly higher in calories. A 100g of lamb provides 294 calories, while the same serving size of veal contains 172 calories.

Both of these meats are high-calorie foods.

Protein and Fats

Veal and lamb have very similar protein compositions. Lamb contains just less than half a gram more protein than veal per 100g serving.

A 100g serving of veal or lamb provides nearly 24.5g of high-quality protein. Both lamb and veal provide high levels of all essential amino acids.

Lamb is significantly higher in fats. One hundred gram serving size of lamb contains 13g more fats than the same serving size of veal.

However, the fat compositions of these two types of meat are very similar. Both veal and lamb contain higher amounts of unhealthy saturated fats, followed by monounsaturated fats, leaving polyunsaturated fats in the last place.

Despite lamb being higher in fats, veal contains a slightly larger amount of cholesterol.

It’s important to keep in mind that the fat content in meats can vary based on which the cut of the meat.

Carbohydrates

Like most non-processed meats, veal, and lamb contain no notable amounts of carbohydrates.

Vitamins

The chart below shows how much of your daily needs are covered by 300 grams of each product

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Veal

Lamb

Contains more Vitamin B3 +20.6%

Contains more Vitamin B5 +75.8%

Contains more Vitamin B6 +200%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +42.9%

Contains more Folate +63.6%

Contains more Vitamin B12 +100.8%

Contains more Vitamin K +283.3%

Equal in Vitamin E - 0.14

Equal in Vitamin B2 - 0.25

Veal

Lamb

Contains more Vitamin B3 +20.6%

Contains more Vitamin B5 +75.8%

Contains more Vitamin B6 +200%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +42.9%

Contains more Folate +63.6%

Contains more Vitamin B12 +100.8%

Contains more Vitamin K +283.3%

Equal in Vitamin E - 0.14

Equal in Vitamin B2 - 0.25

Meat is an excellent source of B complex vitamins. Lamb and veal are no exceptions.

Lamb contains over nine times more vitamin B12, almost four times more vitamin K and nearly 1.5 times more vitamin B1 and folate. Lamb also provides vitamin D, which is entirely absent in veal.

Veal, on the other hand, provides 3 times more vitamin B6, almost 2 times more vitamin B5, and 1.2 times more vitamin B3.

Lamb and veal contain similar levels of vitamin E and vitamin B2.

Overall, lamb seems to be richer in most vitamins.

Veal and lamb both completely lack vitamin A and vitamin C.

Minerals

Now have a look at the mineral coverage chart

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Veal

Lamb

Contains more Phosphorus +15.4%

Contains more Manganese +59.1%

Contains more Iron +89.9%

Contains less Sodium -13.3%

Contains more Zinc +15.2%

Contains more Copper +15.5%

Contains more Selenium +92.7%

Equal in Calcium - 17

Equal in Magnesium - 23

Equal in Potassium - 310

Veal

Lamb

Contains more Phosphorus +15.4%

Contains more Manganese +59.1%

Contains more Iron +89.9%

Contains less Sodium -13.3%

Contains more Zinc +15.2%

Contains more Copper +15.5%

Contains more Selenium +92.7%

Equal in Calcium - 17

Equal in Magnesium - 23

Equal in Potassium - 310

Lamb and veal are both rich in minerals.

Lamb provides higher levels of iron, copper, zinc, and selenium while being lower in sodium.

At the same time, veal is richer in phosphorus and slightly higher in potassium, magnesium, and manganese.

Lamb and veal contain nearly the same amount of calcium and choline.

Glycemic Index

As veal and lamb contain almost no carbohydrates, their glycemic index values are considered to be 0.

To read more about the glycemic index values of foods with no carbohydrates, you can visit this page.

Acidity

The pH value of veal can change depending on the maturity level of the meat. It ranges between 5.5 to 6.1. This means veal has an acidic pH value (1).

Similarly, lamb meat has pH values ranging from 5.7 to 6.0 (2).

The acidity of foods can also be measured based on their potential renal acid load or their PRAL value. This value shows how much acid or base the given food produces inside the body.

The PRAL values for veal and lamb are 12.1 and 11.6, respectively. This shows that veal is only slightly more acid-producing.

Weight Loss & Diets

Meat is commonly avoided on weight loss diets, but do certain types of meat lead to more weight gain than others?

While both veal and lamb are high-calorie foods, lamb contains over two more calories than veal. A 100g serving of lamb has 294 calories. The same serving size of veal, however, contains 172 calories.

Veal is the better option for low-calorie and low-fat diets. Veal and lamb both fit well in low carb and low glycemic index diets.

Various studies have shown meat consumption to lead to an increased risk of weight gain and obesity (3, 4).

It all comes down to how many calories you are consuming. Balancing calories in vs. calories out is key. veal and lamb meats are high-satiety foods even if they are higher in calories.

However, processed and fatty meat is more likely to cause weight gain when compared to lean and unprocessed meat (5). This means that a moderate amount of unprocessed and lean veal or lamb can be a part of a healthy weight loss diet.

Red meat, including veal and lamb, fits well into keto and Atkins diets. Unprocessed and lean veal and lamb can be part of a Paleo diet. Veal and lamb also play important roles in Mediterranean cuisine; therefore, they can be used on a Mediterranean diet but only in moderation.

Health Impact

Red meat is often a controversial topic when it comes to its health impact. In this section, we will look at scientific evidence to better understand how veal and lamb affect our health.

Health Benefits

Cardiovascular Health

Most studies show that one of the main factors found in red meats that has a negative effect on cardiovascular health is saturated fat. Veal, being lower in fats overall, is also lower in saturated fats.

A recent study has discovered that a healthy Mediterranean diet with low saturated fat intake, combined with small portions of lean red meat, can improve cardiovascular health by reducing risk factors, such as lowering low-density lipoprotein levels (6).

Another study has concluded that a healthy diet high in protein and low in saturated fats, with or without lean and unprocessed red meat, can improve cardiometabolic disease risk factors (5).

Diabetes

Like most unprocessed meats, veal and lamb are very low glycemic index foods.

Once again, being leaner, veal may be the healthier option between these two types of meat for diabetic individuals.

According to the Harvard School of Public Health, to lower the risk of diabetes when cooking meats, it may be better to avoid high-temperature cooking methods, including grilling or barbecuing. Instead, it is recommended to choose moderate-temperature cooking methods such as stir-frying, sautéing, boiling, or steaming (7).

Anemia

Lamb is richer in vitamin B12 and iron which is heme iron and is highly bioavailable. This reduces the risks of anemias, specifically megaloblastic anemia and iron deficiency anemias (16)(17).

Downsides and Risks

Cardiovascular Health

Contrary to the previous findings, other research has shown that intake of both processed meat and unprocessed red meat is significantly associated with incident cardiovascular disease and all-cause mortality (8)

Studies have found that substituting high-quality plant foods such as legumes, nuts, or soy for red meat might reduce the risk of cardiovascular disease. Substituting whole grains and dairy products for total red meat and eggs for processed red meat might also reduce this risk (9).

These negative impacts may be associated with a chemical found in the blood after meat intake called trimethylamine N-oxide or TMAO (10).

Diabetes

Red meat, especially processed red meat, has been associated with a higher risk of type 2 diabetes mellitus (11, 12).

Contents of heme iron and dietary cholesterol may partly account for this negative impact (13). Lamb is significantly richer in heme iron, while veal is slightly higher in cholesterol.

Cancer

There is strong evidence that the intake of red meat, including lamb and veal, is correlated with an increased risk of colorectal cancer (14).

Red meat consumption can also increase the risk of nasopharyngeal, lung, and pancreatic cancers (15).

General Differences

Classification

The apparent difference between these two types of meat is the animal they come from. Veal is the meat of calves, which are young and domesticated cows or bulls. Lamb, also known as mutton or hogget, is the meat of sheep.

Veal can come from cattle of either sex; however, most veal comes from young males. Veal and beef have a lot in common, as they come from the same animal but in different stages of life.

The meat from young sheep, usually under 12 months of age, is called lamb. Mutton and hogget are usually named for the meat of fully grown sheep slaughtered at the age of two to three. The terms mutton or goat mutton can, also at times, be used to describe goat meat.

Both veal and lamb are classified as red meat due to their high content of myoglobin and iron.

Appearance

Veal and lamb are very hard to tell apart based on appearance alone. Both are dark red in color when raw, with varying amounts of marbling, depending on the cut. Marbling is the name for the white stripes of intramuscular fat seen on slices of raw meat.

At the same time, lamb can often be darker in color, as it is naturally higher in myoglobin and iron.

Taste and Use

The flavor of lamb is often described as stronger and gamier, while its texture is more tender when compared to veal.

The taste of veal and lamb can be compared to the taste of beef and mutton, respectively. However, veal and lamb have much more delicate flavors.

Varieties

The variety of meat can be decided based on breed, the cut, and the conditions in which the cattle have been raised. Different varieties have relatively different nutritional compositions, textures, and flavors.

Based on the cut of veal, it can be called the chuck or shoulder, the brisket and shank or breast, the rib, the sirloin or hip, the short loin, the short plate, the flake, and the round.

Cuts of lamb are called the square cut shoulder, the rack or rib, the loin, the leg, the neck, the breast, the shanks, and the flank.

Based on the conditions in which the cows have been raised, veal can be formula-fed, also known as milk-fed or white, non-formula fed, also known as red, pasture-raised, or free-raised and bob veal. Bob veal is the meat of the calf that has been slaughtered at less than one month old.

References

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: July 31, 2023

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Veal

Lamb

Contains more Water +24.3%

Contains more Other +58.5%

Contains more Fats +177%

Equal in Protein - 24.52

Veal

Protein: 24.38 g

Fats: 7.56 g

Carbs: 0 g

Water: 66.76 g

Other: 1.3 g

Lamb

Protein: 24.52 g

Fats: 20.94 g

Carbs: 0 g

Water: 53.72 g

Other: 0.82 g

Contains more Water +24.3%

Contains more Other +58.5%

Contains more Fats +177%

Equal in Protein - 24.52

Fat Type Comparison

Fat type breakdown side-by-side comparison

Veal

Lamb

Contains less Saturated Fat -65.6%

Contains more Monounsaturated Fat +210.6%

Contains more Polyunsaturated fat +174.5%

Veal

Saturated Fat: 3.04 g

Monounsaturated Fat: 2.84 g

Polyunsaturated fat: 0.55 g

Lamb

Saturated Fat: 8.83 g

Monounsaturated Fat: 8.82 g

Polyunsaturated fat: 1.51 g

Contains less Saturated Fat -65.6%

Contains more Monounsaturated Fat +210.6%

Contains more Polyunsaturated fat +174.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in price
Lower in Sodium
Lower in Cholesterol
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	24.38g	24.52g
Fats	7.56g	20.94g
Calories	172kcal	294kcal
Calcium	17mg	17mg
Iron	0.99mg	1.88mg
Magnesium	24mg	23mg
Phosphorus	217mg	188mg
Potassium	337mg	310mg
Sodium	83mg	72mg
Zinc	3.87mg	4.46mg
Copper	0.103mg	0.119mg
Manganese	0.035mg	0.022mg
Selenium	13.7µg	26.4µg
Vitamin E	0.15mg	0.14mg
Vitamin D	0IU	2IU
Vitamin D	0µg	0.1µg
Vitamin B1	0.07mg	0.1mg
Vitamin B2	0.27mg	0.25mg
Vitamin B3	8.03mg	6.66mg
Vitamin B5	1.16mg	0.66mg
Vitamin B6	0.39mg	0.13mg
Folate	11µg	18µg
Vitamin B12	1.27µg	2.55µg
Vitamin K	1.2µg	4.6µg
Tryptophan	0.247mg	0.287mg
Threonine	1.065mg	1.05mg
Isoleucine	1.201mg	1.183mg
Leucine	1.94mg	1.908mg
Lysine	2.009mg	2.166mg
Methionine	0.569mg	0.629mg
Phenylalanine	0.984mg	0.998mg
Valine	1.347mg	1.323mg
Histidine	0.885mg	0.777mg
Cholesterol	103mg	97mg
Saturated Fat	3.04g	8.83g
Monounsaturated Fat	2.84g	8.82g
Polyunsaturated fat	0.55g	1.51g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
Low Glycemic Index diet	Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

47%

52%

Minerals Daily Need Coverage Score

41%

52%

Comparison summary

Which food is lower in Saturated Fat?

Veal is lower in Saturated Fat (difference - 5.79g)

Which food is cheaper?

Veal is cheaper (difference - $0.1)

Which food contains less Sodium?

Lamb contains less Sodium (difference - 11mg)

Which food is lower in Cholesterol?

Lamb is lower in Cholesterol (difference - 6mg)

Which food contains less Sugar?

The foods are relatively equal in Sugar (0 g)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.