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Baked goat meat casserole Calories
High in protein, iron, zinc, and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked goat meat casserole (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 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked goat meat casserole Nutrition Facts
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%
Baked goat meat casserole nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.08 g | |
| Sodium | 129 mg | 6% |
| 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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How Many Calories in 1 Serving of Baked goat meat casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 215 kcal |
| 1 piece (extra small) | 60 g | 86 kcal |
| 100 g | 100 g | 143 kcal |
| 1 piece (small) | 100 g | 143 kcal |
| 1 cup (shredded) | 140 g | 200 kcal |
| 1 cup (diced) | 170 g | 243 kcal |
| 1 serving (large) | 200 g | 286 kcal |
| 1 serving (extra large) | 250 g | 358 kcal |
| 1 piece (jumbo) | 300 g | 429 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Baked goat meat casserole
What cut of meat works best in baked goat meat casserole?
Shoulder is a good choice for baked goat meat casserole because its connective tissue softens during slow cooking. Leg also works, though it is leaner and can dry out more easily, so keep the dish covered and include enough liquid or juicy vegetables.
What does baked goat meat casserole taste like?
Baked goat meat casserole has a savory, distinctive flavor that is often described as stronger and earthier than lamb. Onion, garlic, herbs, and tomatoes complement the meat without masking it, while slow cooking makes the flavor milder and the texture more tender.
How is baked goat meat casserole different from lamb casserole?
Baked goat meat casserole usually tastes leaner and more robust than a lamb casserole. Goat meat can take longer to become tender, so cook it gently and check the texture rather than assuming it will be ready as quickly as lamb.
Should baked goat meat casserole be covered while it cooks?
Yes, cover baked goat meat casserole for most of its cooking time to retain moisture and help the goat become tender. Remove the cover near the end if you want browned meat or vegetables, and add a little liquid if the pan looks dry.
How do you keep baked goat meat casserole from drying out?
Keep baked goat meat casserole moist by using a covered baking dish, adding juicy vegetables or a little cooking liquid, and avoiding excessive heat. Choose a suitable slow-cooking cut, and cook until tender rather than leaving the dish in the oven after it is done.
What vegetables go well in baked goat meat casserole?
Onions, tomatoes, peppers, and potatoes all work well in baked goat meat casserole. They add moisture and flavor as they cook with the meat; cut the vegetables into pieces that will soften at a similar pace.
Does baked goat meat casserole need to be marinated?
No, marinating baked goat meat casserole is optional, but it can add flavor and help mellow the meat’s strong taste. Try garlic, onion, herbs, and a little oil, and keep the meat covered in the refrigerator while it marinates.
What should you serve with baked goat meat casserole?
Serve baked goat meat casserole with rice, crusty bread, or a simple green salad. The bread or rice soaks up the cooking juices, while a fresh salad balances the hearty meat and vegetables.
Can you freeze baked goat meat casserole?
Yes, baked goat meat casserole freezes well when cooled and packed in airtight, meal-sized containers. Thaw it in the refrigerator and reheat until steaming hot throughout; potatoes may become softer after freezing, but the dish remains suitable to eat.
How can you tell when baked goat meat casserole is done?
Baked goat meat casserole is ready when the goat is tender enough to pull apart easily with a fork and the vegetables are soft. If the meat still feels chewy, continue cooking it covered and check again rather than serving it based only on appearance.
Baked goat meat casserole Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
B3
11.55mg · 72% DV
B2
0.47mg · 36% DV
B6
0.48mg · 28% DV
Minerals
Zinc
6mg · 55% DV
Selenium
26µg · 47% DV
Phosphorus
315mg · 45% DV
Copper
0.3mg · 33% DV
Potassium ⭐
578mg · 17% DV
Sodium
129mg · 6% DV
Baked goat meat casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked goat meat casserole
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.
What is Baked goat meat casserole?
Baked goat meat casserole is a home-style oven dish made with goat meat in a baking pan or casserole. The exact recipe varies: cooks may add onions, peppers, tomatoes or other vegetables, and the cut of meat and cooking time shape the result. It is not one fixed recipe, but a practical way to cook goat until tender.
Goat has a distinctive, full flavour and becomes softer with slow baking. It is served hot in goat-eating cuisines around the world, often with rice, flatbread or roasted vegetables; a crisp salad makes a fresh contrast. The dish is protein-rich and provides iron, zinc and vitamin B12, with 27.1 g of protein per 100 g. For a lighter plate, serve it with vegetables and keep added oil modest.
How Nutritious Is Baked goat meat casserole?
Nutrient density
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.
Satiety score
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.
Is Baked goat meat casserole Processed?
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.
Does Baked goat meat casserole Contain Allergens?
No known major allergens
Which Diets Is Baked goat meat casserole Good For?
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
Baked goat meat casserole Fat Profile
SATURATED
1.4g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.