Goat is the principal source of red meat worldwide. It is as common in Mexico, the Caribbean islands, India, North Africa and the Middle East as chicken is in the United States. Goat meat is milder than the pungent game flavor of lamb. Low heat and slow, moist cooking results in a tender, palatable meat. The nutrients in goat meat provide several health benefits.
Fat
A 3-oz. serving of goat meat provides 2.6 g of fat, .8 of which is saturated. The U.S. Food and Drug Administration recommends consuming 65 g or less of fat, and no more than 20 g of saturated fat, each day, based on an average 2,000-calorie diet. Goat meat contains less fat than beef. A 3-oz. serving of bottom round beef steak provides 10.6 g of total fat, with 4 g of saturated fat. Americans eat more than the daily requirement of saturated fat, according to the USDA. Saturated fat clogs the arteries and blocks blood flow to the heart, so including goat meat in your diet in place of beef is beneficial for your cardiovascular health.
Potassium
The FDA recommends a daily intake of 3,500 mg. of potassium daily; goat meat contributes 344 mg per 3-oz. serving. Potassium is involved in several biological processes, including regulating the body's mineral levels, reducing urinary calcium that causes kidney stones, and regulating muscle contractions, including those of the heart.
Zinc
Zinc is a necessary mineral for general growth and development, maintenance of reproductive health and immune system response, and efficient wound healing. There are no symptoms of a mild zinc deficiency, but an inadequate amount puts stress on the body. The zinc content of 3 oz. of chicken is .86, while the same size piece of goat meat offers 4.5 mg, or 30 percent of the 15 mg FDA daily recommended value.
Iron
The iron in a 3-oz. serving of goat meat is 3.2 mg, or 18 percent of the 18 mg daily recommendation. Beef offers a bit less, 2.9 mg, for the same amount. American women typically consume less daily iron than recommended. Iron's most important job is to transport oxygen to the body's organs via the bloodstream. An iron deficiency may bring about anemia, causing fatigue and poor concentration. Foods that contain vitamin C help the body absorb iron. Eating a serving of goat meat along with a food that contains vitamin C, such as broccoli, improves iron absorption.
References
- USDA: Nutrient Data Laboratory: Game Meat, Goat, Cooked, Roasted
- Alabama Cooperative Extension: Nutritive Value of Goat Meat
- USDA; Dietary Guidelines for Americans 2005: Chapter 2 Adequate Nutrients Within Calorie Needs; July 2008
- Oregon State University; Linus Pauling Institute: Micronutrient Information Center: Potassium
- USDA: Nutrient Data Laboratory: Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Roasted
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