Goat Meat Calories & Nutrition Calculator

Raw goat meat provides 109 kcal per 100g with 20.6g protein and only 2.31g fat — making it leaner than every other mainstream red meat. Beef ground 90/10 has 175 kcal with 9.96g fat (4.3x more). Lamb composite has approximately 4.5g fat per 100g (2x more). Even turkey breast (0.65g fat) only narrowly beats goat in total fat, while goat provides substantially more iron and zinc ^[1][2].

Saturated fat at 0.71g per 100g is remarkably low for red meat — beef has 4.05g (5.7x more) and lamb has 1.7g (2.4x more). 80% of goat meat's calories come from protein, giving it a protein efficiency of 5.3 kcal per gram of protein — competitive with chicken breast (5.3 kcal/g) but with a superior mineral profile ^[1][3].

Goat meat's leanness is partly due to the animal's physiology: goats deposit fat around organs (visceral fat) rather than intramuscularly (marbling), which means the edible muscle tissue is naturally lean. This biological trait makes goat consistently lean across all cuts, unlike beef where fat content varies dramatically by cut.

Goat meat provides 4.0mg zinc per 100g (36% DV) — comparable to beef sirloin (4.95mg) and substantially higher than chicken breast (0.68mg) or turkey breast (1.15mg). Iron at 2.83mg (16% DV) matches beef round steak (2.6mg) and exceeds pork (1.0mg). These mineral levels at only 109 kcal create a mineral-per-calorie density that no other mainstream meat matches ^[1][2].

Potassium at 385mg per 100g is notably high — exceeding beef (320mg), chicken (256mg), and pork (350mg). This makes goat meat one of the best meat sources for potassium tracking. Phosphorus at 180mg and copper at 0.26mg (29% DV) add further mineral depth ^[1].

Roasting concentrates these minerals: cooked goat has 5.27mg zinc (48% DV) and 3.73mg iron (21% DV) per 100g. Per 4 oz (113g) roasted serving: 5.96mg zinc (54% DV) and 4.21mg iron (23% DV) — meaningful contributions to daily mineral requirements from a single meal.

Goat liver (estimated from ruminant liver composition) provides 135 kcal per 100g with 20.4g protein, 4,968mcg vitamin A (552% DV), 290mcg folate (73% DV), 4.9mg iron (27% DV), and 39.7mcg selenium (72% DV). The nutrient density mirrors beef liver, as both animals are ruminants with similar liver biochemistry ^[1][4].

In South Asian cuisine, goat liver (kaleji) is widely consumed and typically pan-fried with spices. A single 85g serving provides approximately 4,222mcg vitamin A — exceeding the daily value by nearly 5x. For food journaling, tracking liver servings accurately is important due to the extreme vitamin A concentration ^[1].

Goat kidney is another mineral standout: 141mcg selenium (256% DV) per 100g — by far the highest selenium source among goat products. Goat brain has the distinctive profile seen in all ruminant brains: high cholesterol (3,010mg), high phospholipids, and low protein (10.9g) — it must be logged separately from muscle meat.

The calorie range across goat muscle cuts is remarkably narrow: leg at ~100 kcal to shoulder at ~118 kcal per 100g — an 18% difference. Compare this to beef, where ribeye (291 kcal) exceeds sirloin lean (160 kcal) by 82%. Goat's narrow range reflects the species' tendency to store fat around organs rather than within muscles ^[2][3].

Research on goat primal cuts shows protein content varies from 18.3g (leg) to 20.4g (shoulder) and fat from 1.4g (leg) to 3.2g (shoulder) per 100g. Even the fattiest goat cut (shoulder, 3.2g fat) has less fat than the leanest beef cut (sirloin lean, 5.45g fat). This means cut selection in goat is less nutritionally consequential than in beef or lamb ^[3].

For food journaling, using the USDA composite value (109 kcal, 20.6g protein, 2.3g fat) is a reasonable approximation for any goat muscle cut, with an expected error margin of less than 15 kcal per 100g regardless of cut.

Goat and lamb are closely related ruminants often confused in food logging, but their nutritional profiles differ meaningfully. Goat has 109 kcal, 20.6g protein, 2.31g fat vs. lamb leg at approximately 122 kcal, 20.0g protein, 4.5g fat per 100g raw. Goat has 49% less fat and 11% fewer calories ^[1][2].

Cholesterol in goat (57mg) is lower than lamb (66mg) and beef (65mg). Zinc in goat (4.0mg) is comparable to lamb (3.5mg). Iron in goat (2.83mg) is slightly higher than lamb leg (1.6mg). Both meats are excellent sources of B12, with goat providing 1.13mcg (47% DV) per 100g ^[1].

The practical distinction: in South Asian, Middle Eastern, and African cuisines where both meats are common, 'mutton' can refer to either goat or sheep depending on the region. In India, 'mutton' typically means goat; in the UK and Australia, it means sheep. For accurate food journaling, always clarify which animal the meat comes from — the calorie difference is 13% per 100g.