Kilojoules in lamb chops: what the fat strip is worth
A grilled lamb chop is mostly about the fat strip. Per 100 g, an untrimmed grilled chop is about 1,456 kJ, a fully trimmed one about 894 kJ and the lean meat alone about 711 kJ. Across a typical serve of two chops (about 150 g of meat) that's roughly 2,180 kJ with the fat on against 1,340 kJ trimmed - about 840 kJ, from one cut of the knife. Protein barely moves (it actually goes up per 100 g once the fat is off), and crumbing the chop adds back most of what trimming took away. Australian labels show energy in kilojoules, with calories alongside.
Key numbers
- Untrimmed grilled chop ~1,456 kJ/100 g · fully trimmed ~894 kJ/100 g
- Two chops (150 g) ~2,180 kJ untrimmed · ~1,340 kJ trimmed
- Lean meat only ~711 kJ/100 g · 28 g protein/100 g
- Crumbed and fried chop ~1,350 kJ/100 g
- Trimming the fat strip saves ~840 kJ across two chops
Lamb chops, grilled or BBQ'd, no added fat
| Chop (cooked) | Per 100 g | Serve | Energy | Calories |
|---|---|---|---|---|
| Untrimmed (fat strip on) | ~1,456 kJ/100 g | 150 g | 2,184 kJ | 522 Cal |
| Semi-trimmed | ~1,067 kJ/100 g | 150 g | 1,600 kJ | 382 Cal |
| Fully trimmed | ~894 kJ/100 g | 150 g | 1,341 kJ | 321 Cal |
| Lean meat only | ~711 kJ/100 g | 150 g | 1,066 kJ | 255 Cal |
| Crumbed, semi-trimmed, fried | ~1,350 kJ/100 g | 150 g | 2,025 kJ | 484 Cal |
Fat and protein per 100 g
| Chop (cooked) | Energy | Protein | Fat |
|---|---|---|---|
| Untrimmed | 1,456 kJ | 24.9 g | 27.9 g |
| Semi-trimmed | 1,067 kJ | 28.6 g | 15.7 g |
| Fully trimmed | 894 kJ | 30.0 g | 10.4 g |
| Lean meat only | 711 kJ | 28.1 g | 6.3 g |
Reading the chop without a lecture
- The fat strip is the whole story. Untrimmed to fully trimmed takes a grilled chop from about 1,456 to 894 kJ per 100 g, roughly 40% less, and the meat underneath is the same.
- Protein stays put. Trimming lifts protein per 100 g slightly (about 25 g to 30 g), because what you cut away is mostly fat.
- Cooking fat matters less than the trim. Grilling in oil adds around 70 kJ per 100 g to a trimmed chop. Leaving the fat on adds about 560.
- Crumbing gives a lot of it back. A crumbed and fried semi-trimmed chop is about 1,350 kJ per 100 g, close to an untrimmed one.
- It's a chop, not a verdict. Keep the fat on if that's the bit you love. The number's just there so it's a choice, not a guess.
Stop guessing the number
OzCal logs a BBQ plate in about five seconds: snap it, scan the barcode or search it - or just say "two lamb chops and a salad". Kilojoules the way the label shows them, on 86,000+ verified Australian foods.
Common questions
How many kilojoules in a lamb chop?
A grilled lamb chop with the fat on is about 1,456 kJ per 100 g; fully trimmed it's about 894 kJ per 100 g. A typical serve of two chops (about 150 g of meat) is roughly 2,180 kJ (522 Cal) untrimmed or 1,340 kJ (320 Cal) trimmed.
Does trimming the fat off lamb chops make a difference?
Yes, it's the biggest single change. Trimming takes a grilled chop from about 1,456 to 894 kJ per 100 g, about 840 kJ less across two chops, while protein stays about the same.
How much protein is in a lamb chop?
About 25 to 30 g of protein per 100 g of cooked chop, so two chops (150 g of meat) give roughly 37 to 45 g.
Are crumbed lamb chops higher in kilojoules?
Yes. A crumbed, fried semi-trimmed chop is about 1,350 kJ per 100 g, against about 1,067 kJ for the same chop grilled plain.
Are lamb chops higher than steak?
An untrimmed chop is higher than lean steak per 100 g (about 1,456 kJ against roughly 750 kJ for lean rump), but a fully trimmed chop at about 894 kJ is close to a lean steak.
Keep reading
Citing this page. OzCal (2026). "Kilojoules in Lamb Chops: Trimmed vs Untrimmed | OzCal". Retrieved from https://ozcal.com.au/kilojoules/lamb-chops. Last updated 2026-10-03. Figures are per the serve stated in each row, converted at 1 Cal = 4.184 kJ.