One question I often get asked is if goat meat is healthy, to which I enthusiastically answer YES! In fact, it rivals beef as one of the most nutrient-dense red meats available while being leaner, lower in calories, and still exceptionally high in protein. In addition, these nutritional benefits are increased when goats are raised exclusively on pasture, as opposed to being fed grain.
Here’s a whole lot more to know about the healthy benefits of goat meat:
What makes goat meat healthy?
Goat meat is an incredibly lean meat that doesn’t sacrifice on flavor or versatility. When looking at a serving size of 100 g or 3 ounces, it contains just 3 g of fat per serving and only 143 calories (kcal) as compared to other meats. And when it comes to protein, it packs a punch at 27.1 g per serving, which is more than half the recommended daily value as determined by the USDA.
Whether roasted low and slow, braised, fried or grilled, goat meat is a healthy and easily adaptable choice that can fit in with your repertoire of favorite recipes!
Goat meat nutrition
Did you know that goats that are pasture raised produce much more nutritious meat than those fed grain? Studies have shown that a diet of grass and forage contributes to healthier goat meat with better fat quality (less saturated fat, more polyunsaturated fats), a lower ratio of omega-6 to omega-3 polyunsaturated fats, and an increased level of essential nutrients.
Consuming more polyunsaturated fats has been linked to a reduced risk of heart disease, while a lowered ratio of omega-6 to omega-3s may improve cognitive function and reduce the risk of many chronic diseases, such as cancer.
By the numbers, 100% grass fed goats like ours here at Cylon Rolling Acres have:
3x more omega-3 fats
2x more long-chain omega 3s
1.8x more conjugated linoleic acid
1.7x higher polyunsaturated to saturated fat ratio
2.3x more vitamin E
1.4x more vitamin A
Goat meat nutrition facts
Much of the reason that goat meat is so healthy is its nutrient makeup. This includes:
Protein: Essential for proper growth and development and an important building block for many body processes, such as blood clotting, fluid balance, and immune response.
Vitamin B12: Helps convert food into energy.
Zinc: Aids with nervous system function, reproduction, and taste and smell.
Riboflavin: Helps our body form red blood cells.
Copper: An antioxidant that helps with bone, collagen, and connective tissue formation.
Niacin: Aids in the production of cholesterol as well as nervous system function.
Selenium: Helps with thyroid and immune function.
Iron: Supports energy production, red blood cell formation, and wound healing.
Choline: Aids in essential brain development, cell signaling, and metabolism.
Phosphorous: Assists with hormone activation and acid-base balance.
For more detailed nutrient information, please refer to our free Goat Meat Nutrition Guide below.
Protein in goat meat
As well as being lean and low in calories, goat meat is protein rich and offers 27.1 g per 100 g serving, which is more than half the daily recommended value as determined by the USDA. Protein is an essential daily nutrient that helps support proper growth and development and also aids the body in building and repairing healthy cells and tissues.
Goat meat vs beef
Compared to beef, goat meat is a fantastic and healthy alternative, as it’s rich in nutrients and high in protein but low in fat and calories: