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High in protein, iron, B12, and zinc
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Cooked goat meat has 143 calories. It contains 0 g of carbs, 27.1 g of protein, 3 g of fat and 0 g of fiber. Its 1.5 µg of B12 covers 63% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 100 g
143
KCAL / 100G
Carbs
0g
· 0% DV
Protein
27.1g
· 54% DV
Fat
3g
· 4% 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 | 143 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0.08 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.1 g | 54% |
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) | 100 g | 143 kcal |
| 1 ounce (small) | 28.4 g | 41 kcal |
| 1 piece (small) | 60 g | 86 kcal |
| 1 piece (medium) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 piece (large) | 140 g | 200 kcal |
| 1 cup (diced) | 140 g | 200 kcal |
| 1 serving (large) | 150 g | 215 kcal |
| 1 cup (shredded) | 150 g | 215 kcal |
| 1 serving (extra large) | 200 g | 286 kcal |
Calculated from 143 calories per 100 g.
Yes, cooked goat meat can be a nutritious choice, supplying protein, iron and vitamin B12. It is naturally leaner than many meats, while added salt, rich sauces and cooking method can change the overall meal.
Cooked goat meat has a savory, distinctive flavor that is often described as stronger or earthier than beef. It can taste somewhat like lamb, though the flavor varies with the animal, cut and seasoning.
Cooked goat meat is usually leaner and firmer, with a more pronounced flavor than cooked lamb. Lamb is often richer and more tender, although the cut and cooking method can make the two quite similar.
Cooked goat meat is often tough because it was cooked too quickly over high heat or because connective tissue did not have enough time to soften. Lean cuts can also dry out if overcooked.
Warm tough cooked goat meat gently in a covered pan with a little broth or water until it softens. Slice it thinly across the grain to make each piece easier to chew.
Cooked goat meat keeps for about three to four days in a refrigerator when stored in a covered container. Refrigerate it within two hours of cooking, and discard it if it develops an unusual smell or texture.
Yes, cooked goat meat freezes well. Cool it, divide it into airtight portions, and thaw it in the refrigerator before reheating; freezing may soften the texture slightly.
Reheat cooked goat meat slowly in a covered pan with a splash of broth, water or sauce. Gentle heat and added moisture help keep the meat from drying out; warm it thoroughly before serving.
Yes, cooked goat meat can replace cooked lamb in a curry, though its firmer texture and stronger flavor may stand out. Add it near the end and simmer gently so it absorbs the sauce without drying out.
Yes, cooked goat meat is safe during pregnancy when it is thoroughly cooked and handled hygienically. Keep raw meat separate from ready-to-eat foods, and refrigerate leftovers promptly.
Vitamins
B12
1.5µg · 63% DV
B3
6.2mg · 39% DV
B6
0.31mg · 18% DV
B2
0.21mg · 16% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
220mg · 31% DV
Iron
3.7mg · 21% DV
Copper
0.18mg · 20% DV
Potassium ⭐
385mg · 11% DV
Sodium
82mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 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.
Cooked goat meat is goat flesh prepared by simmering, stewing, roasting or braising; it is not one single dish, and recipes vary by region and cut. Goat is eaten across the Caribbean, Africa, the Middle East and South Asia, as well as in communities around the world. Slow cooking is common for tougher cuts, while tender pieces may be roasted or grilled.
You might find it in a spiced curry or stew with rice, or served roasted with vegetables. Cooked goat meat is rich in protein and provides iron, vitamin B12 and zinc; at 3 g of fat per 100 g, it is relatively lean. Pair it with vegetables and a satisfying starch, or trim visible fat for a lighter plate.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.93g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.31g
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.