Goat meat, also known as chevon or cabrito, is a staple protein source consumed widely across the globe, particularly in Asian, Caribbean, and Middle Eastern cuisines. Although it is less common in Western diets, it is gaining recognition as a healthful red meat option.
Essential Nutritional Profile
A standard 3-ounce (85-gram) serving of cooked goat meat contains approximately 122 calories and offers a significant 23 grams of high-quality protein. This protein is considered complete, providing all the necessary amino acids for tissue repair and muscle maintenance. The total fat content is notably low, typically around 2.6 grams per serving, with saturated fat averaging just 0.8 to 1 gram per serving.
Goat meat provides about 18% of the Daily Value (DV) for iron and is a strong source of zinc, supplying roughly 30% of the DV. It is rich in B vitamins, contributing about 17% of the DV for Vitamin B12 and 30% for Riboflavin. A serving also contains approximately 344 mg of potassium, which is important for fluid balance and nerve function.
Evaluating Health Implications
The low saturated fat content in goat meat is a significant factor for cardiovascular wellness, as lower intake is associated with a reduced risk of elevated low-density lipoprotein (LDL) cholesterol. Consuming goat meat in place of fattier proteins can support the maintenance of healthy cholesterol levels.
Goat meat’s high iron content, providing approximately 3.2 mg per serving, is beneficial for preventing iron-deficiency anemia, especially for those with increased needs, such as pregnant women. Iron is necessary for the production of hemoglobin, the protein that transports oxygen throughout the body. The high protein and low-calorie density also make it a supportive food choice for weight management, promoting satiety with fewer calories.
While red meat consumption is sometimes linked to health concerns, these are often related to excessive consumption or high-temperature cooking. Cooking any red meat at very high heat can lead to the formation of heterocyclic amines (HCAs) and polycyclic amines (PAHs), which are suspected of increasing cancer risk. Goat is often prepared using slow, moist-heat methods, such as stewing or braising, which helps mitigate the formation of these compounds while also tenderizing the naturally lean meat. Goat meat is also generally raised without the use of hormones in the United States.
Comparing Goat Meat to Common Alternatives
Goat meat contains fewer calories than comparable servings of beef, lamb, or pork. A serving of goat meat has about 122 calories, which is considerably less than the approximately 175–180 calories found in lamb or beef.
The distinction is apparent in the fat content, as goat meat’s 2.6 grams of total fat per serving is substantially lower than the 6.3 grams in lamb and the 8 grams in beef. Specifically, goat meat’s 0.8 to 1 gram of saturated fat is much lower than the saturated fat found in lean beef, which is typically around 2 grams per serving.
Goat meat is also lower in cholesterol, containing approximately 64 mg per serving, compared to 73 mg in beef and 78 mg in lamb. In terms of micronutrients, goat meat offers a significantly higher iron content than both beef and chicken breast, making it a powerful source of this mineral.
Ensuring Safe Consumption
Like all types of meat, goat meat requires proper handling and cooking to minimize the risk of foodborne illness. Raw meat should be stored correctly in the refrigerator, and preparation surfaces must be cleaned thoroughly to prevent cross-contamination with other foods.
To ensure safety, solid cuts of goat meat, such as steaks, roasts, and chops, should be cooked to a minimum internal temperature of 145°F (63°C). After reaching this temperature, the meat should be allowed to rest for at least three minutes before it is carved or eaten. Ground goat meat, however, requires a higher minimum internal temperature of 160°F (71°C) to eliminate potential pathogens. Using a food thermometer to verify these temperatures is the most reliable method for ensuring the meat is safely cooked.