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Lean goat meat Calories
High protein, low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lean goat meat has 122 calories. It contains 0 g of carbs, 23 g of protein, 2.6 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean goat meat Nutrition Facts
Selected: 100 g
122
KCAL / 100G
Carbs
0g
· 0% DV
Protein
23g
· 46% DV
Fat
2.6g
· 3% 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%
Lean goat meat nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.79 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23 g | 46% |
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 Lean goat meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 122 kcal |
| 1 ounce (small) | 28 g | 34 kcal |
| 1 piece (small) | 60 g | 73 kcal |
| 1 piece (medium) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 cup (chopped) | 110 g | 134 kcal |
| 1 cup (diced) | 140 g | 171 kcal |
| 1 piece (large) | 150 g | 183 kcal |
| 1 serving (large) | 180 g | 220 kcal |
| 200 g | 200 g | 244 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Lean goat meat
How do you cook lean goat meat so it stays tender?
Cook lean goat meat slowly with moisture, such as in a covered pot, stew, or braise. Because it has little fat, high heat or prolonged dry cooking can make it tough; cut it evenly and let it rest before serving.
What does lean goat meat taste like?
Lean goat meat has a savory, distinctive flavor that is often milder in young goat than in mature goat. Its taste is usually stronger than chicken but not identical to lamb, and it takes well to herbs, spices, and marinades.
Is lean goat meat the same as lamb?
No. Lean goat meat comes from a young goat, while lamb comes from a young sheep. Goat is generally leaner and firmer, with a different flavor, so recipes may need adjusted cooking times and added moisture.
Why does lean goat meat smell gamey?
Lean goat meat can have a stronger aroma if it comes from an older animal or has not been handled or stored well. Fresh young goat is usually milder; a sour or unpleasant odor is a reason not to use the meat.
Which cuts of lean goat meat are best for slow cooking?
Shoulder, shank, and other bone-in cuts of lean goat meat work well for slow cooking because connective tissue softens over time. Tender loin cuts need less cooking; save them for quick cooking rather than a long stew.
Should you marinate lean goat meat?
Marinating lean goat meat is optional, but it can add flavor and help the surface stay moist. Use oil with aromatics such as garlic, ginger, or herbs; avoid leaving it too long in a highly acidic marinade, which can make the outside mushy.
How can you tell if lean goat meat is fresh?
Fresh lean goat meat should have a mild smell and a firm, moist surface, not a sticky or slimy one. In its fresh form it is unprocessed meat; keep it chilled and choose a package with intact wrapping and no leaking.
How long does lean goat meat last in the fridge?
Keep raw lean goat meat covered in the refrigerator and cook it within one to two days. Store it below ready-to-eat foods to prevent drips from contaminating them, and refrigerate cooked leftovers promptly in a sealed container.
Can you freeze lean goat meat?
Yes, lean goat meat freezes well when sealed in an airtight, freezer-safe package. Divide it into meal-sized portions before freezing, then thaw it in the refrigerator rather than on the counter; cook thawed meat promptly.
Can lean goat meat be eaten rare?
Whole cuts of lean goat meat can be served safely when cooked to 145°F (63°C) and rested for at least three minutes. Ground goat meat should reach 160°F (71°C), since grinding can spread bacteria through the meat.
Lean goat meat Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B3
3.8mg · 24% DV
B6
0.3mg · 18% DV
B2
0.21mg · 16% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
180mg · 26% DV
Copper
0.18mg · 20% DV
Iron
3.3mg · 18% DV
Potassium ⭐
385mg · 11% DV
Sodium
82mg · 4% DV
Lean goat meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean goat meat
To burn the 122 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.
What is Lean goat meat?
Lean goat meat comes from young goats and has little visible fat. It is eaten across many food traditions, including Mediterranean, Middle Eastern, South Asian and Caribbean cooking, where it may be roasted, grilled, stewed or simmered in a spiced curry.
Its flavour is gently rich and distinctive, while the meat is fairly lean and can dry out if cooked too quickly. It works well with herbs, vegetables, rice or flatbread; slow, moist cooking suits tougher cuts, while tender pieces can be grilled. It is a protein-rich choice with relatively little fat: a 100 g serving provides 23 g of protein and 2.6 g of fat.
How Nutritious Is Lean goat meat?
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 Lean goat meat Processed?
NOVA 1
Unprocessed
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 Lean goat meat Contain Allergens?
No known major allergens
Which Diets Is Lean goat meat 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
Lean goat meat Fat Profile
SATURATED
0.79g
MONOUNSATURATED
0.86g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.