69 kcal, 3.56g Protein, 134mg Calcium: Goat Milk Delivers 15%
Goat milk (FDC 171278) provides 69 kcal per 100g — 15% more than cow's whole milk at 60 kcal. The extra calories come from higher fat: 4.14g per 100g vs cow's 3.2g. Protein is nearly identical: 3.56g (goat) vs 3.27g (cow) per 100g. A cup (244g) delivers 168 kcal and 8.7g protein [1].
Calcium is notably higher: 134mg per 100g (10% DV) vs cow's 123mg — a 9% advantage. Per cup, goat milk provides 327mg calcium (25% DV). Phosphorus is also elevated at 111mg vs 101mg, and potassium is significantly higher at 204mg vs 150mg per 100g [1].
The sugar content is nearly identical to cow's milk: 4.45g per 100g, all naturally occurring lactose. Goat milk is not lactose-free — it contains approximately the same amount of lactose as cow's milk, contrary to a common misconception [2].
A2 Beta-Casein and Smaller Fat Globules: Two Structural
Goat milk's casein protein is predominantly A2 beta-casein, while most conventional cow's milk contains a mix of A1 and A2 beta-casein. The A1/A2 distinction refers to a single amino acid difference at position 67 of the casein chain (histidine in A1, proline in A2). This structural difference does not appear on the nutrition label but is a research topic in dairy science [2].
Goat milk fat globules average 2-3 micrometers in diameter — smaller than cow milk's 3-5 micrometers. Smaller globules create a more natural homogenization: goat milk separates more slowly than cow milk. This also means goat milk lacks the dense cream layer that forms on unhomogenized cow milk [2].
From a tracking perspective, the fat globule size and casein type do not change the macronutrient numbers. The key tracking differences remain: 0.94g more fat, 11 more mg of calcium, and 54 more mg of potassium per 100g compared to cow's whole milk. These are the numbers that affect your daily totals [1].
Where Goat Milk Falls Significantly Short of Cow's Milk
Goat milk contains just 0.07mcg vitamin B12 per 100g — compared to cow's milk at 0.54mcg. That's an 87% lower B12 concentration. Per cup, goat milk provides only 0.17mcg B12 (7% DV) vs cow's 1.3mcg (54% DV). For anyone relying on milk as a B12 source, this is a significant gap [1].
Folate is similarly low: 1mcg per 100g in goat milk vs 5-12mcg in various cow's milks. A cup of goat milk provides essentially zero meaningful folate. This is a known characteristic of goat milk and is the primary reason some countries require goat milk to carry folate fortification [1].
The vitamin C content is actually higher in goat milk: 1.3mg vs 0mg per 100g in most cow's milk. While still modest, this means goat milk does provide trace vitamin C — a rarity in the dairy category. The practical impact is minimal (1.3% DV per 100g) but worth noting for comprehensive tracking [2].
Goat Milk vs. Cow Milk vs. Sheep Milk vs. Buffalo Milk
Calorie ranking per 100g: sheep (108 kcal) > buffalo (97 kcal) > goat (69 kcal) > cow whole (60 kcal). Goat milk sits in the middle of the mammalian milk spectrum — higher than cow but far below the richest options [1].
Protein ranking: sheep (5.98g) > buffalo (3.75g) > goat (3.56g) > cow (3.27g) per 100g. Goat milk's protein content is 9% higher than cow's but significantly below sheep milk's 83% premium. For protein-focused tracking, sheep milk is the most concentrated dairy option [1].
Calcium ranking: sheep (193mg) > buffalo (169mg) > goat (134mg) > cow (123mg) per 100g. Goat milk provides a meaningful calcium advantage over cow's milk. However, if maximizing calcium is the goal, sheep milk (Pecorino Romano is made from sheep milk) provides the highest density among common dairy milks [2].
How Processed Forms Change the Numbers for Recipe Tracking
Goat milk kefir is fermented with kefir grains (a symbiotic culture of bacteria and yeasts). The fermentation converts some lactose to lactic acid, reducing sugars from 4.45g to approximately 4.0g per 100g. Protein increases slightly to 3.8g due to bacterial protein synthesis. The fermentation also boosts B12 modestly (bacteria produce it) and dramatically increases folate to approximately 8mcg per 100g [2].
Evaporated goat milk concentrates all nutrients roughly 2x: 142 kcal, 7.2g protein, 260mg calcium per 100g. A tablespoon in coffee (15g) adds 21 kcal — richer than regular goat milk's 10 kcal per tablespoon. The concentration also doubles the saturated fat to 5.2g per 100g [1].
Reconstituted goat milk powder has a similar profile to fluid whole goat milk: 72 kcal and 3.6g protein per 100g. The main losses are heat-sensitive vitamins: B12 drops further (from 0.07 to ~0.04mcg) and vitamin C decreases from 1.3mg to ~0.5mg per 100g due to the spray-drying process [1].
Goat Milk vs. Other Dairy Milks (per 100g)
| Nutrient | Goat Milk | Cow Whole Milk | Sheep Milk | Buffalo Milk | Soy Milk |
|---|---|---|---|---|---|
| Calories (kcal) | 69 | 60 | 108 | 97 | 39 |
| Protein (g) | 3.56 | 3.27 | 5.98 | 3.75 | 3.55 |
| Total Fat (g) | 4.14 | 3.2 | 7.0 | 6.89 | 2.13 |
| Calcium (mg) | 134 | 123 | 193 | 169 | 101 |
| Potassium (mg) | 204 | 150 | 137 | 178 | 158 |
| Vitamin B12 (mcg) | 0.07 | 0.54 | 0.71 | 0.36 | 0.39 |
Practical Tips for Goat Milk
- 1
Goat milk has 9% more calcium (134mg) and 36% more potassium (204mg) than cow's whole milk per 100g — both meaningful advantages for mineral tracking [1].
- 2
B12 is dramatically lower in goat milk: 0.07mcg vs cow's 0.54mcg per 100g. A cup provides only 7% DV vs cow milk's 54%. Supplement B12 from other sources if goat milk is your primary milk [1].
- 3
Goat milk is NOT lactose-free — it contains 4.45g lactose per 100g, virtually identical to cow's milk. The widespread belief that it's lactose-free is a myth [2].
- 4
Goat milk kefir partially offsets the folate gap — fermentation increases folate from 1mcg to ~8mcg per 100g through bacterial synthesis [2].
- 5
Fat is 29% higher than cow's milk (4.14g vs 3.2g per 100g), but the fat globules are smaller and naturally more homogenized. The tracking impact: 9 extra kcal per 100g, 22 extra per cup [1].
Frequently Asked Questions — Goat Milk
How many calories are in goat milk?
Does goat milk have more calcium than cow milk?
Is goat milk lactose-free?
Why is goat milk lower in B12 than cow milk?
What is A2 casein in goat milk?
Is goat milk more nutritious than cow milk?
Important Notice
Nutritional values are based on USDA FoodData Central data for milk, goat, fluid, with added vitamin D (FDC 171278). Low-fat, evaporated, powder, and kefir variants are estimated from comparable USDA entries and manufacturer data. Actual values vary by breed, diet, and processing. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Milk, goat, fluid, with added vitamin D — FDC 171278. U.S. Department of Agriculture, Agricultural Research Service.
- [2] Various Authors (2023). Goat milk: composition, bioactive compounds, and nutritional characteristics compared to cow milk. PMC — Foods.
- [3] Various Authors (2017). Invited review: composition and characteristics of goat milk — A review of recent research. Journal of Dairy Science.