Meat-eaters consume common proteins such as chicken, beef and pork, but you may also choose bison or goat meat. These meats impart a different flavor profile than more typical varieties, but they may also be leaner. Comparatively, both bison and goat are low in fat and calories but rich in vitamins and minerals.
Calories and Fat
The calories you eat power your body. Both goat and bison meats contains 143 calories per 3.5 oz. serving. Serve these meats with a serving of steamed or boiled vegetables to keep the calorie content of your meal low. Goat is slightly higher in fat than bison meat -- a serving of goat has 3 g of fat compared to the 2.4 g of fat in a serving of bison -- although both of these types of meat contain 0.9 mg of saturated fat. This type of fat may increase your risk of heart problems, so keeping your saturated fat intake to a minimum is a smart choice.
Protein
Both bison meat and goat meat provide you with the essential amino acids your body requires for appropriate function. The 46 g to 56 g of protein you require each day influence immune function, and these meats can help you meat your needs. A 3.5 oz. serving of goat contains 27.1 g of protein, and the same size serving of bison meat has 28.4 g of this macronutrient.
Vitamin B-12
A healthy adult needs 2.4 mcg of vitamin B-12 each day for healthy nerve cells and producing red blood cells. While both bison and goat meats are good sources of vitamin B-12, bison is the clear winner for boosting intake. One serving of bison contains 2.8 mcg of this nutrient and completely satisfies your daily requirements. A serving of goat meat provides 1.1 mcg of vitamin B-12.
Riboflavin
Riboflavin, also known as vitamin B-2, contributes to red blood cell production. You take in riboflavin from goat meat and bison meat, but eating goat increases your riboflavin intake the most. One serving of goat meat introduces 0.6 mg of this vitamin into your diet, while a portion of bison has 0.2 mg. Women need 1.1 mg of B-12, while men require 1.3 mg.
Selenium
Take in 55 mcg of selenium each day to maintain thyroid function and a proper white blood cell count. A 3.5 oz. serving of bison meat satisfies a significant portion of your daily needs, containing 35.5 mcg. Goat meat is a source of selenium as well -- each portion provides 11.8 mcg of this nutrient.
References
- HealthAliciousNess: Nutrition Facts Comparison Tool
- U.S. Centers for Disease Control and Prevention; Saturated Fat; February 2011
- MedlinePlus; Protein in Diet; May 2011
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- McKinley Heatlh Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
- University of Maryland Medical Center; Vitamin B-12 (Cobalamin); June 2009
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