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High in protein, low in carbs, source of B12 and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Baked goat meat (150 g) has 215 calories. That works out to 143 calories per 100 g. It contains 0 g of carbs, 40.7 g of protein, 4.5 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
215
KCAL / 150G
Carbs
0g
· 0% DV
Protein
40.7g
· 81% DV
Fat
4.5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 80% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.12 g | |
| Sodium | 123 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 40.7 g | 81% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 215 kcal |
| 1 piece (small) | 75 g | 107 kcal |
| 3 ounce (medium) | 85 g | 122 kcal |
| 100 g | 100 g | 143 kcal |
| 1 cup (shredded) | 110 g | 157 kcal |
| 1 piece (medium) | 120 g | 172 kcal |
| 1 cup (diced) | 140 g | 200 kcal |
| 1 piece (large) | 180 g | 257 kcal |
| 1 serving (large) | 250 g | 358 kcal |
Calculated from 143 calories per 100 g.
Baked goat meat is best cooked covered in the oven until tender, then uncovered briefly to brown. Season it with herbs and aromatics, and keep some liquid in the roasting dish so the meat does not dry out.
Cook baked goat meat gently in a covered dish until it yields easily to a fork. Rest it before carving so the juices settle, and slice across the grain for a more tender bite.
Baked goat meat is typically leaner and has a more pronounced, slightly earthy flavor than lamb. The exact taste varies with the animal’s age and the seasoning, while lamb is often richer because it tends to contain more fat.
Garlic, rosemary, thyme, black pepper, and lemon complement baked goat meat. For a warmer spice profile, try cumin and coriander; use acidic ingredients sparingly in the marinade so they season the meat without masking its flavor.
Baked goat meat needs to cook until it is tender, and the time varies with the cut, its size, and the oven. A covered roasting dish helps larger or bone-in pieces cook through without drying out.
No. Baked goat meat comes from a young goat, while baked lamb comes from a young sheep. They can be prepared in similar ways, but goat meat is usually leaner and has a distinct flavor.
Serve baked goat meat with roasted vegetables, potatoes, rice, or a fresh salad. A tangy yogurt sauce or a squeeze of lemon also works well with its savory flavor.
Baked goat meat can turn tough if it is cooked too fast, exposed to dry heat for too long, or carved immediately. Keep it covered while it softens, and let it rest before slicing.
Yes, baked goat meat freezes well when cooled and packed in an airtight container or freezer-safe bag. Divide it into meal-size portions, and thaw it in the refrigerator before reheating until hot throughout.
Trim excess fat and season baked goat meat with garlic, rosemary, thyme, or bay leaf to soften its strong aroma. Keeping the meat covered during most of the cooking also helps contain the smell and retain moisture.
Vitamins
B12
1.8µg · 75% DV
B3
9.6mg · 60% DV
B2
0.42mg · 32% DV
B6
0.45mg · 26% DV
Minerals
Zinc
6mg · 55% DV
Phosphorus
270mg · 39% DV
Copper
0.27mg · 30% DV
Iron
4.95mg · 28% DV
Potassium ⭐
578mg · 17% DV
Sodium
123mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 215 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Baked goat meat is young goat, or kid, cooked in the oven until tender and browned. In Turkey and across parts of the Mediterranean, it is often prepared simply with seasoning and a little oil, sometimes alongside potatoes or onions. Slow roasting gives the meat a soft texture and a distinctive, mildly gamey flavour; it is leaner-tasting than many people expect.
Serve it as a main course with rice, roasted vegetables or a crisp salad. It is naturally very low in carbohydrate and high in protein, with 27.1 g of protein per 100 g. For a lighter plate, roast it without adding much fat and pair it with vegetables; a sharp salad or lemon also balances its rich, savoury flavour.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.4g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.47g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.