Veal vs. Lamb: What Are the Differences?

Veal vs Lamb Differences Explained

While lamb and veal both come from immature animals, veal is specific to cows younger than 25 weeks, while lamb is from young sheep under a year old. Both meats are known for their tender texture, but veal is very mild, while lamb has a much more gamey and rich flavor. Most veal in the United States is raised in the Midwestern region of the country. While some lamb is raised in America, countries like China, Australia, and New Zealand are at the top in lamb production.^{1, 2}

Veal vs Lamb Cuts

You can expect the same cuts of veal as you would beef, including tenderloins, round, shoulder, veal chops, and sirloin. While the cuts are the same, the veal flavor is milder, and the texture is more tender than the meat from older cows, often requiring less seasonings as the natural flavor is preferred.  Popular cuts of sheep meat include the leg of lamb, rack of lamb, and lamb chops, which both come from the ribs, neck, and lamb shoulder. Each cut's flavor and nutrition differ from the next since each part of the lamb or calf moves more or less, giving each muscle varying levels of tenderness and amounts of fat, protein, and calories.  

Choosing a tenderloin of either veal or lamb will provide the most protein and the least amount of fat, while the ribs are the highest in calories and fat, although they are arguably the most flavorful cuts.  

Which is Better: Veal or Lamb?

Veal and lamb meat can be part of an overall healthy diet, although one may be a better option depending on your health goals. For flavor, it’s a matter of preference. Lamb has a stronger flavor and a gamey taste and works well for several cooking methods, including stir-frying, roasting, or grilling, as well as in recipes like lamb kebabs or lamb meatballs.  If you don’t like the lamb taste, you might find the mild taste of veal more appetizing. Popular veal recipes include veal piccata or veal marsala, which features braised or sauteed veal cutlets. 

You can choose cuts with higher or lower fat, protein, and calories with both types of meat, but the vitamins, minerals, and types of fatty acids between the two animals vary greatly. Veal has higher levels of vitamins B2 and B6, while lamb might be the best choice for those hoping to increase their omega-3 fatty acids, zinc, or selenium intake. Research indicates that both types of meat have health benefits, especially when eaten fresh, making them valuable additions to a balanced diet.³

Lambs have high levels of omega-3 fatty acids, which are important for heart health, although the diet of the lamb just prior to processing can make a big difference in the meat's final omega-3 fatty acid concentration. Meanwhile, veal is often recommended for its lower fat and higher vitamin B content. Ultimately, the choice between veal and lamb should align with your flavor preferences and nutritional needs.⁴

Veal vs Lamb: Nutrition

When choosing veal vs lamb, personal health goals and taste preferences play a role in determining the best option. Both veal and lamb are excellent protein sources and rich in other essential nutrients, but they have distinct nutritional profiles that might make one a better option depending on the person. If you’re working to lower your cholesterol, you may prefer veal, which is typically leaner, while lamb is a better option if you want to boost your omega-3 fatty acid intake.  

Overall, veal is lower in fat and calories but higher in cholesterol than lamb. While lamb is richer in omega-3 fatty acids and has a higher fat content, which makes it a more flavorful meat. Both meats have similar protein content and are rich in amino acids, including branched-chain amino acids. Veal may be a better choice for managing weight as it’s high in protein but lower in calories and fat. 

See the chart below comparing 3 ounces of cooked veal loin vs lamb loin:

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The differences are similar, although slightly different, when comparing 3 ounces of cooked ground veal vs ground lamb: 

Glycemic Index 

Both lamb and veal contain zero grams of carbohydrates, sugar, or fiber, meaning they do not have a glycemic index or any effect on blood sugar. However, eating veal or lamb along with higher carbohydrate foods can help lower the meal's glycemic response. This is because foods high in protein help to slow down the absorption of sugar into the bloodstream, which helps to lower your overall glycemic response to a meal.⁵

Vitamins

Veal and lamb are both rich sources of various types of vitamins. Veal is a good source (over 10% DV) of vitamins B2, B6, and choline and an excellent source (over 20% DV) of vitamins B3, B5, and vitamin B12. Lamb is a good source of B2, B5, and choline and an excellent source of vitamin B12 and vitamin B3. 

Minerals

Veal and lamb are both sources of several types of minerals, including iron, magnesium, phosphorus, zinc, and selenium, although they provide different amounts of each nutrient. Veal is a slightly better iron, zinc, and selenium source, while lamb is a little richer in potassium and phosphorus.