Know what’s on your plate

Goat

Calories & nutrition facts

raw

109

calorieskcal per 100 g

Protein21 g

Carbs0 g

Fat2.3 g

Percent calories

Log this food in Calori

Nutrition facts

Per 100 g% DV

Calories 109 kcal —
Protein 21 g 41%
Carbohydrate 0 g 0%
Fat 2.3 g 3%
Saturated fat 0.7 g 4%
Fibre 0 g 0%
Sugars 0 g —
Sodium 82 mg 4%
Cholesterol 57 mg 19%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 0 µg 0%
Vitamin C 0 mg 0%
Vitamin D 0 µg 0%
Thiamin (B1) 0.11 mg 9%
Riboflavin (B2) 0.49 mg 38%
Niacin (B3) 3.8 mg 23%
Folate (B9) 5 µg 1%
Vitamin B12 1.1 µg 47%

Minerals

Calcium 13 mg 1%
Iron 2.8 mg 16%
Phosphorus 180 mg 14%
Potassium 385 mg 8%
Zinc 4 mg 36%
Copper 0.26 mg 28%
Manganese 0.04 mg 2%
Selenium 8.8 µg 16%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	109	21 g	2.3 g
1 × oz	28.4 g	31	5.8 g	0.7 g
1 × lb	453.6 g	494	93 g	11 g
2 × oz	56.7 g	62	12 g	1.3 g
½ × oz	14.2 g	15	2.9 g	0.3 g
3 × oz	85.1 g	93	18 g	2 g
4 × oz	113.4 g	124	23 g	2.6 g

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Questions about Goat

How do you cook goat so it turns tender?

For stewing cuts such as shoulder or neck, brown the pieces, then cover and simmer gently with stock and aromatics for about 2–3 hours, until a fork slides in easily. Lean leg steaks cook quickly over high heat; avoid stewing them for hours.

What spices go well with goat?

Cumin, coriander, chilli, garlic and ginger suit goat’s robust flavour. Try them in a slow-cooked curry, or season goat with rosemary, garlic and lemon for roasting.

How long should you cook goat meat?

Small cubes for a curry or stew usually need 2–3 hours at a gentle simmer; a whole joint takes longer, depending on its size. Cook minced goat until steaming hot throughout, and use a food thermometer for joints rather than relying only on cooking time.

How should you store fresh goat meat?

Keep it covered on the bottom shelf of the fridge and cook it within 1–2 days of purchase. Freeze it in airtight portions if you will not use it in that time; defrost it in the fridge, not on the worktop.

What is the difference between goat and lamb?

Goat is generally leaner: it has 2.3 g fat per 100 g, compared with 9.4 g in lamb. Goat’s stronger, less fatty flavour works especially well in slow-cooked dishes with spices.

Is goat meat the same as kid?

Kid is meat from a young goat, while goat meat usually refers to an older animal. Kid is often milder and more tender; goat is typically firmer and benefits from slow cooking.

What does goat meat taste like?

Goat has a savoury, distinctive flavour, often described as stronger than lamb but less rich and fatty. Slow cooking with aromatics softens the flavour and helps tougher cuts become tender.

Is goat meat a good source of zinc?

Yes. Goat is high in zinc, with 4 mg per 100 g, and is also a source of iron, at 2.8 mg per 100 g.

Source: Canadian Nutrient File 3583 · per 100 g · carbohydrate per EU label, fibre excluded