Goat Meat
The most widely eaten red meat worldwide, and one of the leanest.
Nutrition per 100 g
Standardised to 100 g of goat meat, cooked for fair comparison. Typical serving: 100 g cooked — 143 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 143 kcal | 143 kcal | 100 kcal |
| Protein | 27 g | 27 g | 18.9 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 3 g | 3 g | 2.1 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of goat meat, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.34 mg | 0.34 mg | 2% |
| Vitamin K | 1.2 µg | 1.2 µg | 1% |
| Thiamin | 0.09 mg | 0.09 mg | 8% |
| Riboflavin | 0.61 mg | 0.61 mg | 47% |
| Niacin | 4 mg | 4 mg | 25% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 5 µg | 5 µg | 1% |
| Vitamin B12 | 1.2 µg | 1.2 µg | 50% |
| Choline | 106 mg | 106 mg | 19% |
| Minerals | |||
| Calcium | 17 mg | 17 mg | 1% |
| Iron | 3.7 mg | 3.7 mg | 21% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 201 mg | 201 mg | 16% |
| Potassium | 405 mg | 405 mg | 9% |
| Sodium | 86 mg | 86 mg | 4% |
| Zinc | 5.3 mg | 5.3 mg | 48% |
| Selenium | 11.8 µg | 11.8 µg | 21% |
| Copper | 0.3 mg | 0.3 mg | 33% |
| Manganese | 0.042 mg | 0.042 mg | 2% |
Source: USDA FoodData Central — Game meat, goat, cooked, roasted
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat goat meat?
- Leaner than beef or lamb with similar protein and iron.
- Very low saturated fat for a red meat.
How to include it
- Slow-cook in curries and stews.
- Marinate with yogurt and spices before roasting.
Things to consider
- Lean cuts toughen if cooked fast; braise them.
- Not widely stocked in every market.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Lamb, cooked
A richly flavoured red meat with high zinc, B12 and haem iron.
- kcal
- 206
- protein
- 28.3 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked leg
Beef Steak, cooked
Lean cuts such as sirloin deliver dense protein, iron and B12.
- kcal
- 205
- protein
- 30 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked, lean
Venison, cooked
Very lean game meat with 30 g protein per 100 g and high iron.
- kcal
- 158
- protein
- 30.2 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.