Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Goat steak Calories
High-protein cut, rich in iron and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Goat steak (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 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Goat steak Nutrition Facts
Selected: 1 piece (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%
Goat steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.35 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Goat steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 215 kcal |
| 1 ounce (thin) | 85 g | 122 kcal |
| 100 g | 100 g | 143 kcal |
| 1 piece (small) | 100 g | 143 kcal |
| 2 ounce (thick) | 170 g | 243 kcal |
| 1 serving (grated) | 180 g | 257 kcal |
| 1 piece (large) | 220 g | 315 kcal |
| 1 piece (jumbo) | 250 g | 358 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Goat steak
How do you cook goat steak?
Cook a tender goat steak quickly over high heat in a hot pan or on a grill, then let it rest before slicing. Lean goat can dry out if overcooked; tougher pieces are better suited to slow, moist cooking.
Does goat steak taste like lamb?
Goat steak is related to lamb in flavor, but it is often leaner and can taste less rich, with a distinct savory character. The flavor varies with the animal’s age and the cut, and herbs, garlic, and a simple marinade pair well with it.
Is goat steak tender?
Some goat steak cuts are tender enough for quick grilling or pan-searing, while cuts from harder-working muscles can be chewy. Ask which cut you have; use high heat for tender steaks and slow, moist cooking for tougher ones.
What is the best marinade for goat steak?
A marinade of olive oil, garlic, rosemary or thyme, and black pepper works well with goat steak. Yogurt can also soften and season it. Keep the meat covered in the refrigerator while marinating, and avoid leaving it in a strongly acidic marinade for too long.
How do you grill goat steak without drying it out?
Grill goat steak over a hot, clean grate and turn it only as needed, rather than leaving it over heat for too long. Because goat is lean, check doneness with a meat thermometer and rest the steak before serving.
Which cuts are best for goat steak?
Tenderloin, loin, and other tender sections are the best choices for quick-cooked goat steak. Cuts from the shoulder or leg can be flavorful but tougher, so they may need marinating, thin slicing across the grain, or slow braising.
What temperature should goat steak reach?
For a whole-cut goat steak, use a food thermometer to check the thickest part; standard food-safety guidance is 145°F (63°C), followed by a three-minute rest. Ground goat needs a higher cooking temperature than an intact steak.
How do you keep goat steak from getting tough?
Avoid overcooking goat steak, since its low fat content leaves little protection against drying. Choose a tender cut for quick cooking, marinate it if desired, slice across the grain, and give the cooked steak a short rest before serving.
Can you freeze goat steak?
Yes, goat steak freezes well when wrapped tightly or sealed in a freezer-safe bag to limit air exposure. Label the package with the date, and thaw the meat in the refrigerator rather than on the counter before cooking.
How long does raw goat steak last in the fridge?
Keep raw goat steak covered on the lowest refrigerator shelf so its juices cannot drip onto other foods, and cook it promptly. If you will not use it soon, freeze it instead of leaving it refrigerated for an extended period.
Goat steak Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
10.2mg · 64% DV
B6
0.47mg · 28% DV
B2
0.32mg · 25% DV
Minerals
Zinc
6mg · 55% DV
Phosphorus
330mg · 47% DV
Iron
4.95mg · 28% DV
Selenium
13µg · 24% DV
Potassium ⭐
578mg · 17% DV
Sodium
123mg · 5% DV
Goat steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goat steak
To burn the 215 calories in 1 piece (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 Goat steak?
Goat steak is a steak cut from the meat of a young goat, sold bone-in or boneless depending on the butcher. Goat is eaten in many parts of the world, including the Mediterranean, South Asia, the Caribbean and Africa, with cuts and cooking traditions varying by region.
The meat has a mild, distinctive flavour and is usually grilled, pan-seared or cooked slowly if the cut is less tender. Serve it with vegetables, flatbread or a fresh salad; marinades with herbs and citrus work well. Goat steak is high in protein and relatively lean, so avoid overcooking a tender cut: sear it briefly and let it rest before serving.
How Nutritious Is Goat steak?
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 Goat steak 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 steak Contain Allergens?
No known major allergens
Which Diets Is Goat steak 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
Goat steak Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Compare Goat steak
Foods Similar to Goat steak
Have another question about Goat steak?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.