Calories in Goat: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Goat meat (also called chevon or cabrito when young) is a lean red meat that is the most widely consumed meat globally, popular across South Asia, the Middle East, Africa, and Latin America. Per 100g it delivers 109 calories, 20.6g of protein, and just 2.3g of fat, giving it one of the best protein-to-fat ratios among red meats. A 1 lb serving (454g) packs 494 calories and an impressive 93.4g of protein. Iron content is solid at 2.8mg per 100g, and zinc comes in at 4mg. Potassium at 385mg and vitamin B12 at 1.1mcg round out the nutrient profile. Goat meat is lower in saturated fat (0.7g per 100g) than beef, pork, and lamb, making it a heart-friendlier red meat option.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 lb (454g) | 494.4 | 93.4g | 0g | 10.4g | 0g |
| 1 oz (28g) | 31 | 5.9g | 0g | 0.7g | 0g |
| 100g | 109 | 20.6g | 0g | 2.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 109 | 5% |
| Protein | 20.6g | 41% |
| Total Fat | 2.3g | 3% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 82mg | 4% |
| Cholesterol | 57mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Cholesterol | 57mg | 19% |
| Calcium | 13mg | 1% |
| Iron | 2.8mg | 16% |
| Potassium | 385mg | 8% |
| Vitamin B12 | 1.1mcg | 46% |
| Phosphorus | 180mg | 14% |
| Zinc | 4mg | 36% |
| Selenium | 8.8mcg | 16% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 3.8mg | 24% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Goat
Goat meat is one of the leanest red meats available, with only 2.3g of total fat and 0.7g of saturated fat per 100g. This compares favorably to beef (around 15-20g fat), lamb chop (298 calories and much higher fat), and even chicken thigh (177 calories). For anyone cutting body fat while preserving muscle, goat offers red meat macros in a significantly leaner package.
The iron content of 2.8mg per 100g is heme iron, which is absorbed at roughly 15-35% compared to 2-20% for non-heme plant sources. Iron supports hemoglobin production, oxygen delivery to muscles, and energy metabolism through the electron transport chain.
Zinc at 4mg per 100g is critical for testosterone production, immune function, and protein synthesis. Research consistently shows inadequate zinc impairs recovery from intense training and reduces anabolic hormone levels in active adults.
Vitamin B12 at 1.1mcg per 100g supports red blood cell formation and neurological function. Niacin at 3.8mg contributes to energy metabolism and DNA repair, while phosphorus at 180mg supports bone density and ATP synthesis.
Dietary Considerations
Goat meat is ideal for keto and low-carb diets with zero carbohydrates and a high protein-to-fat ratio. It is not vegan or vegetarian. It is naturally gluten-free and dairy-free. For weight loss, goat is an excellent lean protein source at only 109 calories per 100g, making it one of the lowest-calorie red meats. The low saturated fat content (0.7g per 100g) makes it a more cardiovascular-friendly red meat option compared to beef or lamb. Sodium at 82mg per 100g is moderate and not a major concern for most people.
Daily Intake (100g)
100g of goat provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in goat meat?
Goat meat has 109 calories per 100g. A 1 lb serving contains about 494 calories. It is one of the lowest-calorie red meats, making it a great option for high-protein, calorie-controlled diets.
Is goat meat good for weight loss?
Yes, goat meat is excellent for weight loss. At 109 calories and 20.6g of protein per 100g with only 2.3g of fat, it offers a very high protein-to-calorie ratio that promotes muscle retention and satiety during a calorie deficit.
How much protein in goat meat?
Goat meat contains 20.6g of protein per 100g and 93.4g per pound. This makes it highly competitive with chicken breast (24g per 100g) while delivering red meat's superior iron and zinc content.
Is goat meat healthier than beef?
Goat meat is leaner than most beef cuts with only 2.3g of fat and 0.7g of saturated fat per 100g, compared to ground beef at 332 calories and much higher fat. It also has similar or higher iron and zinc content, making it nutritionally comparable or superior for lean muscle building.
Is goat meat high in cholesterol?
Goat meat has 57mg of cholesterol per 100g, which is moderate and lower than beef, pork, and lamb. For most healthy individuals, dietary cholesterol has a minor effect on blood cholesterol levels.
What does goat meat taste like compared to lamb?
Goat has a leaner, slightly gamier flavor than lamb with less fat marbling. Young goat (cabrito) is milder and more tender. Older goat has a stronger flavor. Slow cooking methods like braising work best to maximize tenderness.
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