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Goat Meat Compared to Other Meat Protein

May 17, 2011 | By Natalie Stein

Goat can be a refreshing alternative to the typical meat protein choices. Goat meat can help you get the 5.5 oz. of protein per day recommended by the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services for a typical 2,000-calorie diet. Always cook your meat thoroughly, and eat it as part of an overall balanced diet.

Nutritional Overview

There are 109 calories in 100 g, or about 3.5 oz., of raw goat meat, which is slightly lower than the amount in a 100-g serving of lean beef bottom, tri-tip roast sirloin or pork loin, which has about 130 calories. Goat, lean beef and lean pork all have about 21 g protein per 100-g serving, and their protein is high-quality, which means that it provides all the essential amino acids that you need to get from your diet. Like other pure meats, goat meat is carbohydrate free.

Fat

With only 2 g total fat and less than 1 g saturated fat per 100 g, goat meat is relatively low in fat compared to other meat protein. The U.S. Department of Agriculture defines extra lean beef as having less than 5 g total fat and no more than 2 g saturated fat per serving, according to the Mayo Clinic website. Lean pork such as loin has 4 g fat, including 1.5 g saturated fat. Higher-fat meats, such as beef ribs, can have 12 g fat and 5 g of cholesterol-raising saturated fat.

Sodium and Potassium

Goat meat has almost 400 mg potassium per serving, which is similar to the amount in beef and pork. A serving has 82 mg sodium, which is slightly higher than the 54 mg in beef and 51 mg sodium in pork. A diet with at least 4,700 mg potassium and no more than 2,300 mg sodium may help prevent high blood pressure and the risk for heart disease, kidney disease and stroke, according to the 2010 Dietary Guidelines.

Other Nutrients

Goat meat has 2.8 mg iron per serving, compared to 1.6 mg in 100 g of beef sirloin, and 1 mg in pork loin. Iron is an essential mineral for your red blood cells, and the iron in meat is in the heme form, which means that your body can absorb it well. Compared to beef, goat meat supplies a similar amount of zinc, with 4 mg, or 27 percent of the daily value. Goat, beef and pork are good sources of niacin. Goat meat has 57 mg cholesterol per serving, and lean beef and pork have 59 to 63 mg.

References

Article reviewed by Alison Gaynor Last updated on: May 17, 2011

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