Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chicken vs Lamb - Nutrition and Health Impact Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 04, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Chicken meat
vs
Lamb

Summary

Chicken is a healthier option compared to lamb meat. The health impacts of chicken are more beneficial than those of lamb. Chicken is lower in fats and richer in proteins, vitamins B3, B5, and B6. Lamb is richer in selenium, zinc, copper, potassium, phosphorus, iron, and vitamins B2 and B12

Introduction 

This article is a comparison between two types of highly consumed protein foods, chicken and lamb. 
These two types of meats differ regarding their nutritional content and health impacts. We will dig deep into the comparison of these two types of meats to better understand what they are composed of regarding their nutritional content and health impacts. 

In this article, we will consider chicken and lamb in cooked forms. We are considering the broiled chicken, mainly raised for its meat. In comparison, we are considering a domestic form trimmed from fat for lamb. 

Nutritional Content Comparison

This section is a deep dive into the nutrients of chicken meat and lamb. We will take into consideration 100g of each. 

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
31% 44% 25%
Saturated Fat: Sat. Fat 3.79 g
Monounsaturated Fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Lamb
1
46% 46% 8%
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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Lamb
2
25% 21% 54%
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Lamb
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9.7% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Lamb
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.8% 3% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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

Health Impacts

One of the essential differences to remember is that chicken meat is white meat, and lamb meat is red meat. Because of this difference, we have numerous health impacts, which will be discussed in the section below. 

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 Article author photo 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. 

Questions

Which is better, chicken or lamb meat?

Considering all their health impacts, chicken meat is a better option to consume regarding its effects on our health. 

Is chicken or lamb easier to digest? 

Chicken meat is easier to digest than lamb.

What gives lamb its peculiar taste?

Lamb meat has a peculiar taste, and the older the sheep, the more prominent the taste, such as in the case of mutton meat. This is mostly due to compounds such as branched chained fatty acids. Lanolin is one of the most prominent fatty acids in sheep, which gives that taste profile to it aswell. 

How do you remove the gamey taste from lamb?

Young lambs have a less gamey taste; this flavor is reduced when prepared with garlic and herbs

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 04, 2024
Medically reviewed by Elen Khachatrian

Infographic

Chicken meat vs Lamb infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken meat Lamb
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken meat Lamb Opinion
Calories 239kcal 294kcal Lamb
Protein 27.3g 24.52g Chicken meat
Fats 13.6g 20.94g Lamb
Cholesterol 88mg 97mg Chicken meat
Vitamin D 2IU 2IU
Magnesium 23mg 23mg
Calcium 15mg 17mg Lamb
Potassium 223mg 310mg Lamb
Iron 1.26mg 1.88mg Lamb
Copper 0.066mg 0.119mg Lamb
Zinc 1.94mg 4.46mg Lamb
Phosphorus 182mg 188mg Lamb
Sodium 82mg 72mg Lamb
Vitamin A 161IU 0IU Chicken meat
Vitamin A 48µg 0µg Chicken meat
Vitamin E 0.27mg 0.14mg Chicken meat
Vitamin D 0µg 0.1µg Lamb
Manganese 0.02mg 0.022mg Lamb
Selenium 23.9µg 26.4µg Lamb
Vitamin B1 0.063mg 0.1mg Lamb
Vitamin B2 0.168mg 0.25mg Lamb
Vitamin B3 8.487mg 6.66mg Chicken meat
Vitamin B5 1.03mg 0.66mg Chicken meat
Vitamin B6 0.4mg 0.13mg Chicken meat
Vitamin B12 0.3µg 2.55µg Lamb
Vitamin K 2.4µg 4.6µg Lamb
Folate 5µg 18µg Lamb
Choline 65.9mg 93.7mg Lamb
Saturated Fat 3.79g 8.83g Chicken meat
Monounsaturated Fat 5.34g 8.82g Lamb
Polyunsaturated fat 2.97g 1.51g Chicken meat
Tryptophan 0.305mg 0.287mg Chicken meat
Threonine 1.128mg 1.05mg Chicken meat
Isoleucine 1.362mg 1.183mg Chicken meat
Leucine 1.986mg 1.908mg Chicken meat
Lysine 2.223mg 2.166mg Chicken meat
Methionine 0.726mg 0.629mg Chicken meat
Phenylalanine 1.061mg 0.998mg Chicken meat
Valine 1.325mg 1.323mg Chicken meat
Histidine 0.802mg 0.777mg Chicken meat
Omega-3 - EPA 0.01g 0g Chicken meat
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - DPA 0.02g 0g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Lamb
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
36%
Chicken meat
52%
Lamb
Minerals Daily Need Coverage Score
38%
Chicken meat
52%
Lamb

Comparison summary

Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Chicken meat
Chicken meat is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Chicken meat
Chicken meat is lower in Saturated Fat (difference - 5.04g)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.3)
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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.