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Goat Milk Calories
High calcium, easier to digest, contains lactose
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Goat Milk (240 g) has 166 calories. That works out to 69 calories per 100 g. It contains 10.8 g of carbs, 8.6 g of protein, 9.8 g of fat and 0 g of fiber. Its 266.4 mg of Phosphorus covers 38% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Goat Milk?
Goat milk is the milk of goats, enjoyed as a drink and used to make foods such as yoghurt, cheese and desserts in many parts of the world. Its smooth, creamy texture is familiar, while its flavour is often a little more distinctive than cow’s milk and can vary with the animals’ feed and how the milk is handled.
It can be poured over cereal, added to tea or coffee, or used in cooking much like other milk. In places where goat dairying is common, it is also made into regional cheeses and cultured dairy foods. Goat milk provides protein, with 3.6 g per 100 g. If you are new to its flavour, try it first in coffee or a recipe; it still contains lactose.
Goat Milk Nutrition Facts
Selected: 100 g
69
KCAL / 100G
Carbs
4.5g
· 2% DV
Protein
3.6g
· 7% DV
Fat
4.1g
· 5% 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 26% · Protein 21% · Fat 53%
Goat Milk Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
Vitamin A
57µg · 6% DV
B5
0.3mg · 6% DV
Minerals
Phosphorus
111mg · 16% DV
Calcium
134mg · 13% DV
Potassium ⭐
204mg · 6% DV
Magnesium
14mg · 3% DV
How Nutritious Is Goat Milk?
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.
Goat Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goat Milk
To burn the 69 calories in 100 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.
Is Goat Milk 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 Goat Milk Contain Allergens?
Contains these allergens:
Which Diets Is Goat Milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Goat Milk Fat Profile
SATURATED
2.7g
MONOUNSATURATED
1g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Compare Goat Milk
Foods Similar to Goat Milk
Frequently Asked Questions About Goat Milk
What are the benefits of goat milk?
Goat milk provides protein and calcium and can be an easy way to include dairy in meals. It is not a cure or a universally healthier choice than other milks, and it still contains lactose and milk proteins.
Can goat milk help with lactose intolerance?
No, goat milk is not lactose-free. It contains lactose, so it can still cause symptoms in people with lactose intolerance; switching from cow’s milk does not reliably solve the problem.
Does goat milk taste different from cow’s milk?
Yes, goat milk often has a more distinctive, tangy taste. Naturally occurring fatty acids contribute to its flavor, which can also vary with freshness and the animals’ feed.
Can you freeze goat milk?
Yes, goat milk can be frozen in an airtight, freezer-safe container, leaving room for expansion. Its texture may separate or become grainy after thawing, so thaw it in the refrigerator and shake or stir it well before using.
Can you use goat milk instead of cow’s milk in recipes?
Yes, goat milk can usually replace cow’s milk in soups, sauces, baking, and hot drinks in equal amounts. Its distinct flavor may come through, so it can change the taste of delicate dishes.
Is goat milk safe for babies?
No, regular goat milk should not be used as a baby’s main drink before 12 months. It does not provide the right balance of nutrients for infants; use breast milk or an appropriate infant formula instead.
Is raw goat milk safe to drink?
Raw goat milk is not considered safe because it can carry harmful bacteria, even when it looks and smells fresh. Choose pasteurized goat milk, especially for children, pregnant people, older adults, and anyone with a weakened immune system.
Can people with a cow’s milk allergy drink goat milk?
Usually not. The proteins in goat milk are similar to those in cow’s milk, so people with a cow’s milk allergy may react to both; goat milk is not a dependable allergy-safe substitute.
Does goat milk need to be boiled?
No, pasteurized goat milk does not need to be boiled before drinking. Boiling raw goat milk can reduce the risk from harmful bacteria, but choosing pasteurized milk is a safer and more reliable option.
Can you make cheese from goat milk at home?
Yes, goat milk is commonly used to make fresh cheeses, including chèvre. Use pasteurized milk for home cheese-making unless you have a reliable process designed to control the food-safety risks of raw milk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.