Chicken vs Lamb - Nutrition and Health Impact Comparison

Calories

Lamb is slightly higher in calories compared to chicken meat. Their fat content difference mainly creates this difference. 

Lamb contains 294 calories, whereas chicken meat has 239 calories. 

Fats

Chicken meat is much lower in fats compared to lamb meat. Chicken meat contains 13.6 grams of fat, whereas lamb meat contains 21 grams. 

This difference is quite significant between them. 

Since the total fat is significantly different between them, their saturated fatty acids, polyunsaturated fatty acids, and monounsaturated fatty acids will showcase a difference aswell. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Chicken meat

2

Saturated fat: Sat. Fat 3.79 g

Monounsaturated fat: Mono. Fat 5.34 g

Polyunsaturated fat: Poly. Fat 2.97 g

Lamb

1

Saturated fat: Sat. Fat 8.83 g

Monounsaturated fat: Mono. Fat 8.82 g

Polyunsaturated fat: Poly. Fat 1.51 g

Contains less Sat. FatSaturated fat	-57.1%
Contains more Poly. FatPolyunsaturated fat	+96.7%

Contains more Mono. FatMonounsaturated fat

+65.2%

Chicken meat is lower in saturated fat than lamb by 2.3 times, and it is lower in polyunsaturated fat aswell. However, lamb meat is richer in monounsaturated fats.
In the fat section, it is important to understand that different cuts in both chicken and lamb can have different fat content. 

Trimming the lamb or removing the skin from the chicken can create a difference aswell. 

Cholesterol

Lamb meat is higher in dietary cholesterol compared to chicken. 

Protein

Chicken meat is richer in protein compared to lamb meat. Chicken meat contains 27g of protein, whereas lamb contains 24.5g. 

They are considered high-quality proteins since their amino acid profile is diverse and rich in essential amino acids. 
Chicken breast is the cut that is the richest in proteins. 

Overall, chicken is a good source of protein. 

Carbs

Their carb content is negligible. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Chicken meat

2

Protein: 27.3 g

Fats: 13.6 g

Carbs: 0 g

Water: 59.45 g

Other: 0 g

Lamb

2

Protein: 24.52 g

Fats: 20.94 g

Carbs: 0 g

Water: 53.72 g

Other: 0.82 g

Contains more ProteinProtein

+11.3%

Contains more FatsFats

+54%

~equal in Carbs ~0g

~equal in Water ~53.72g

~equal in Other ~0.82g

Minerals

Lamb is richer in minerals compared to chicken. Lamb is richer in selenium, zinc, copper, potassium, phosphorus, and iron. 

It is important to note that chicken has a rich content of selenium, iron, zinc, and phosphorous. However, considering the comparison, it is less than the amounts present in lamb. 

Both have the same amounts of magnesium. 

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.

Chicken meat

0

100 g 300 g 3 oz - 85g1 cup, chopped or diced - 140g0.5 chicken, bone removed - 299g

Lamb

7

100 g 300 g 3 oz - 85g

Contains more CalciumCalcium	+13.3%
Contains more PotassiumPotassium	+39%
Contains more IronIron	+49.2%
Contains more CopperCopper	+80.3%
Contains more ZincZinc	+129.9%
Contains less SodiumSodium	-12.2%
Contains more SeleniumSelenium	+10.5%

~equal in Magnesium ~23mg

~equal in Phosphorus ~188mg

~equal in Manganese ~0.022mg

Vitamins

Chicken is richer in vitamin B3, vitamin B5, and vitamin B6. In comparison, lamb is richer in vitamin B2 and vitamin B12. 
Lamb is richer in vitamin B1 and vitamin K; in turn, chicken is richer in vitamin A. However, their amounts are not very significant. 

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.

Chicken meat

5

100 g 300 g 3 oz - 85g1 cup, chopped or diced - 140g0.5 chicken, bone removed - 299g

Lamb

7

100 g 300 g 3 oz - 85g

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+92.9%
Contains more Vitamin B3Vitamin B3	+27.4%
Contains more Vitamin B5Vitamin B5	+56.1%
Contains more Vitamin B6Vitamin B6	+207.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+58.7%
Contains more Vitamin B2Vitamin B2	+48.8%
Contains more Vitamin B12Vitamin B12	+750%
Contains more Vitamin KVitamin K	+91.7%
Contains more FolateFolate	+260%
Contains more CholineCholine	+42.2%

~equal in Vitamin C ~0mg

Cancer

In this article, there is a controversy around lamb meat, which is red meat. However, it is important to understand the difference between processed red meat and unprocessed red meat. 

Unprocessed lamb meat, or red meat, is generally considered safe to eat because there is no concrete link between cancer and the consumption of red meat. 

IARC classified red meat as group 2A; the keyword in this classification is “probably” carcinogenic.

In moderation, the consumption of lamb meat is considered safe. 
If you are wondering what the amount is, the WHO hasn’t determined the proper amount considered safe (1)(2). 
In comparison, according to the IARC, it is considered safe to consume chicken. However, a question mark arises from the skin and high-temperature exposure, which would create heterocyclic amines that are associated with increased risks of cancer (3). 

Chicken meat was negatively associated with risks of colorectal cancer (4).

In conclusion, eating chicken meat and lamb meat in moderation is safe. 
 

You can read about lamb meat vs beef in this article. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When it comes to cardiovascular health, chicken meat is considered a better option compared to lamb meat. Lamb meat is higher in saturated fats and is positively associated with increased risks of cardiovascular diseases and ischemic heart diseases (5).

In comparison, chicken meat is a better option than lamb meat in terms of its effects on the cardiovascular system; overall, it is low in fat and saturated fats. 

Substituting chicken meat with red meat, such as lamb meat, has decreased the risk of heart disease (6). 

Consuming chicken is linked to lower levels of "bad" LDL cholesterol and may have a role in decreasing cardiovascular risk. Additionally, recent studies suggest that proteins in chicken breast may inhibit ACE, a key enzyme responsible for raising blood pressure. These proteins work similarly to antihypertensive medications like Captopril, Lisinopril, and Perindopril  (7,8).

You can also read about the difference between chicken meat and salmon in terms of the cardiovascular system. 

Weight Loss

Chicken meat is often recommended for athletes in sports nutrition. One of the main protein sources for bodybuilders is chicken. It’s mainly due to chicken meat being higher in protein and lower in calories and fats. 

You can eat more chicken breast and feel fuller while getting fewer calories and more protein. 

In addition, chicken meat is more practical than lamb meat. Chicken meat is cheaper, more accessible, and easier to cook with.

Pork vs chicken goes deep into the differences between these two types of meats. 

Antibiotics Use 

Antibiotic use in poultry is one of the main concerns in the food industry nowadays since there is no monitoring of what antibiotics are used and how much. Residual antibiotics are often found in cooked broiled chicken, which concerns the environment and nutrition (9). 

The main issue regarding this is the microbes that are becoming resistant to certain antibiotics.