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Chicken meat vs Lamb - Which One Is Healthier?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 15, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Lamb
vs
Chicken meat

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
Contains more Monounsaturated Fat +65.2%
Contains less Saturated Fat -57.1%
Contains more Polyunsaturated fat +96.7%
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains more Monounsaturated Fat +65.2%
Contains less Saturated Fat -57.1%
Contains more Polyunsaturated fat +96.7%
 

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
Contains more Fats +54%
Contains more Protein +11.3%
Contains more Water +10.7%
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Fats +54%
Contains more Protein +11.3%
Contains more Water +10.7%
 

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.
Contains more Calcium +13.3%
Contains more Iron +49.2%
Contains more Potassium +39%
Contains less Sodium -12.2%
Contains more Zinc +129.9%
Contains more Copper +80.3%
Contains more Selenium +10.5%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Equal in Manganese - 0.02
Equal in Selenium - 23.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +13.3%
Contains more Iron +49.2%
Contains more Potassium +39%
Contains less Sodium -12.2%
Contains more Zinc +129.9%
Contains more Copper +80.3%
Contains more Selenium +10.5%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Equal in Manganese - 0.02
Equal in Selenium - 23.9
 

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.
Lamb
6
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.7%
Contains more Vitamin B2 +48.8%
Contains more Folate +260%
Contains more Vitamin B12 +750%
Contains more Vitamin K +91.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +92.9%
Contains more Vitamin B3 +27.4%
Contains more Vitamin B5 +56.1%
Contains more Vitamin B6 +207.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.7%
Contains more Vitamin B2 +48.8%
Contains more Folate +260%
Contains more Vitamin B12 +750%
Contains more Vitamin K +91.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +92.9%
Contains more Vitamin B3 +27.4%
Contains more Vitamin B5 +56.1%
Contains more Vitamin B6 +207.7%

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 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 regarding 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 the difference between chicken meat and salmon regarding the cardiovascular system. 

Weight Loss

Chicken meat is often recommended in sports nutrition for athletes. 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 practical compared to 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: February 15, 2024
Medically reviewed by Elen Khachatrian

Infographic

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Chicken meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
52%
Lamb
36%
Chicken meat
Minerals Daily Need Coverage Score
52%
Lamb
38%
Chicken meat

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